Find out which option is the best for you.

Some of the strategies and techniques that are used in DBT include the following.

The strategy can also help you stay calm and avoid engaging in automatic negative thought patterns and impulsive behavior.

Sample Exercise: Observe Mindfulness Skill

Pay attention to your breath.

Take note of the sensation of inhaling and exhaling.

Watch your belly rise and fall as you breathe.

Distress Tolerance

Distress toleranceskills help you accept yourself and your current situation.

Sample Exercise: Putting Your Body in Charge

Run up and down the stairs.

If you’re inside, go outside.

If you’re sitting, get up and walk around.

The idea is to distract yourself by allowing your emotions to follow your body.

The skills you learn will help you to identify, name, and change your emotions.

Sample Exercise: Opposite Action

Identify how you’re feeling and do the opposite.

What Are the 4 Stages of DBT?

Dialectical behavior therapy is also divided into four stages of treatment:

What Is DBT Used For?

Dr. Linehan and her team added techniques and developed a treatment to meet the unique needs of these individuals.

Research also suggests that DBT may also be useful in the treatment of children with disruptive mood dysregulation disorder.

Things to Consider About Dialectical Behavior Therapy

DBT requires a significant commitment of time.

This may pose a challenge for people who have difficulty keeping up with these assignments on a regular basis.

Practicing some of the skills may also be challenging for some people.

At different stages of treatment, people explore traumatic experiences and emotional pain, which may be upsetting.

Can You Do Dialectical Behavior Therapy On Your Own?

It is important to remember that this should not be used in place of professional help.

That said, it’s not always easy to find DBT therapists.

You may also find online therapists who offer DBT therapy.

If you are having suicidal thoughts, contact theNational Suicide Prevention Lifelineat988for support and assistance from a trained counselor.

If you or a loved one are in immediate danger, call 911.

For more mental health resources, see ourNational Helpline Database.

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Behavioral Tech.How DBT helps.

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