As a trauma therapist in Oakland, CA, I integrate DBT skills in helping clients with emotional reactivity.
Dialectical Behavior Therapy (DBT) is an evidence-based treatment that has been found to be effective for individuals who have difficulty regulating their emotions. There are several reasons why DBT is effective for emotional regulation:
A simplified example of how one might apply their DBT skills IRL.
Below is a hypothetical example of how one might use the DBT Skills Stop, TIPP, WiseMind, and DearMan.
Stop stands for Stop, Take a breath, Observe, and Proceed mindfully. It's a skill that helps individuals to manage intense emotional experiences, by allowing them to take a moment to pause and gain a new perspective before reacting impulsively. Here's a video.
TIPP stands for Temperature, Intense Exercise, Paced Breathing, and Progressive muscle relaxation. It is a skill that helps individuals to regulate their physiological state and emotional arousal in order to manage intense emotional experiences, such as anger, anxiety, or panic.
Temperature: It's a technique to change your internal temperature, by drinking cold or hot water, or put a cold pack or a hot pack on the part of the body where you feel the sensation of the emotion.
Intense Exercise: Physical activity is a powerful way to release pent-up energy, reduce stress, and improve mood. Engaging in intense exercise can help to reduce feelings of anxiety, anger, or depression.
Paced Breathing: When you're feeling anxious, angry or stressed, your breathing can become shallow and rapid, which can make you feel more anxious. Paced breathing is a way to slow and deepen your breath, which can help to calm your body and mind.
Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups in the body, which can help to release tension and relax the body.
By using TIPP skill, individuals can learn to regulate their physiological state in order to manage intense emotions and improve their ability to cope with stress. It's a powerful tool for managing intense emotions and reducing stress.
Here's a video.
In DBT, it is said that people have different states of mind, such as emotional mind, rational mind and wise mind.
Emotional mind is a state of mind where emotions are the main driver for the behavior and decisions.
Rational mind is where logical thinking is the main driver.
Wise mind, on the other hand, is the state where rational thinking and emotions are balanced and integrated, allowing the individual to make decisions that are grounded in both logic and emotional understanding. It's the state of mind where the person is able to make the best decisions in their life.
Here's a video.
The DEARMAN technique is a way for individuals to build assertiveness skills and to communicate in an effective way. It can be used in situations where one feels uncomfortable or unsupported in expressing themselves.
Here's a video.
The goal of DBT is to help individuals by teaching them skills to regulate their emotions, increase nervous system regulation, improve their cognitive flexibility and increase their mindfulness. This can help them to make better decisions, solve problems more effectively, and improve their overall well-being.
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DBT Therapy in Oakland, CA
***Resources are not a substitute for therapy and are not intended for making diagnoses or providing treatment. Not all practices and tools are suitable for every person. Please discuss exercises, practices, and tools with your individual therapist or health care provider.