Dialectical Behaviour Therapy, or DBT, is an incredibly effective type of therapy that treats a variety of mental illnesses and emotional issues by focusing on the specific root of each patient’s symptoms. While DBT has been used effectively in hospitals, clinics, and private practices for years, many people have never heard of it or have no idea what the therapy entails. This DBT training course will provide you with all the information you need to know about this revolutionary treatment method and help you decide whether it’s right for you or someone you care about.
1) Emotional Regulation
DBT is an effective treatment for many mental health issues, such as anxiety and depression. The skills that are taught in the course can be learned and practiced by anyone, so it’s possible to teach yourself these skills without taking the course. However, because of the way the course is structured, it provides an opportunity for people who have never been able to control their emotions before to learn how. It also provides an environment where people can practice these skills with others who have had similar struggles.
2) Interpersonal Effectiveness
DBT offers skills that can improve your relationships with others. You will learn how to handle things like: Managing emotions, resolving conflict, and setting healthy boundaries.
3) Distress Tolerance
One of the 10 skills in Dialectical Behaviour Therapy (DBT) is distress tolerance. Distress tolerance is the ability to sit with your thoughts and feelings and not try to escape them or avoid them by using substances or self-injury. There are many strategies that can help you tolerate distress, such as distraction, relaxation techniques, validation, soothing yourself through writing in a journal, deep breathing exercises, meditation and talking with supportive people.
4) Mindfulness
Mindfulness is an important component of Dialectical Behaviour Therapy (DBT). Mindfulness is the process of becoming aware of your thoughts, feelings, physical sensations and surrounding environment in the present moment. It’s about developing skills for managing difficult emotions and staying focused on what’s happening right now. One way to practice mindfulness is by taking slow deep breaths when you’re feeling overwhelmed or stressed, noticing how your body feels in that moment.
5) Emotion Mind vs. Wise Mind
Emotion Mind is the part of our mind that gets overwhelmed and wants to lash out or escape when we feel hurt, scared, or frustrated. Wise Mind is the part of our mind that can see things from other perspectives and knows how to find new solutions when things are not working. When we use Wise Mind instead of Emotion Mind, we will be able to take care of ourselves in healthy ways and stay safe when we are feeling angry, stressed, scared, or anxious.
6) Being Present in Your Life
One of the most important things you can do in your life is to be present. Being present means living in the now, not being distracted by what happened yesterday or worrying about what will happen tomorrow. It also means being aware of your emotions and thoughts, noticing how they change, and taking care of them without acting impulsively on them. The skills you learn in DBT training can help you be more present in your life and improve your relationships with others.
7) Shame Reduction
DBT is an evidence-based treatment for emotional dysregulation. A core component of the therapy is reducing shame and other types of self-criticism. In this section, you will learn about the different ways that DBT approaches shame reduction.
8) Diffusion & Validation (Recognizing Thoughts, Feelings, Sensations)
One of the most important skills in Dialectical Behaviour Therapy is the ability to separate thoughts, feelings and sensations from the reality of the situation. This process is called diffusion. Diffusion can be achieved by using validation techniques. Validation includes acknowledging your thoughts and feelings without judgment, accepting them as true for you, and taking them seriously. This will help you feel better about your thoughts and feelings so that they are less likely to control you or make you act impulsively.
9) Self-Soothing Skills
Self-soothing skills can be used when you are feeling intense emotions or when your emotions are reaching the point of being overwhelming. They’re also helpful for regulating your mood and managing your stress levels. We all want to feel good about ourselves, but we don’t always know how. Self-soothing is something that we can do for ourselves, in any situation and at any time.
10) Emotion Regulation Skills
If you are having difficulty controlling your emotions, or are frequently experiencing intense anger, sadness or fear without any obvious trigger, it may be time for some help. Dialectical Behaviour Therapy (DBT) is a type of psychotherapy that specializes in teaching skills for regulating emotion and reducing emotional vulnerability. These skills can also be applied to other areas such as anger management and anxiety. A DBT training course will not only teach you these skills but also give you the opportunity to practice them with the guidance of experienced clinicians.