Hey there , lovely therapists , get ready for a deep dive into another exciting episode , as we explore fascinating topics you need to know to pass your licensure exam . In this podcast , we're going to explore techniques and examples of how it's employed in therapy .
Dialectic behavior therapy combines elements of cognitive behavioral therapy with concepts from Eastern mindfulness practices . It is based on the idea that individuals with emotional dysregulation and self-destructive behaviors can learn new skills to manage their emotions , improve interpersonal relationships and develop greater control over their lives .
Here are some techniques you need to know Chain Analysis Chain analysis is a technique to understand elements of the sequence of events and circumstances that lead to a specific problematic behavior or emotional response .
It involves identifying the problem behavior , describing the specific event in detail , analyzing vulnerabilities and then identifying the chain of actions that lead up to the problematic behavior .
Example if a client engaged in self-harm , the therapist might say let's walk through what happened step by step , before , during and after you harmed yourself so we can identify what led up to it and how we might interrupt this chain in the future . Devil's Atticate . This is used to challenge a client's rigid thought processes .
In this context , the therapist might challenge the client's beliefs or assumptions to help them see things from different perspectives , understand the consequences of their thoughts and behaviors , or encourage them to consider alternate viewpoints .
Example the therapist might say it sounds like you don't think your life is worth living , but let's look at the evidence What things in your life have brought you joy or satisfaction . Balancing Dialectical Dilemmas . Balancing Dialectical Dilemmas is a foundational concept in DBT .
It involves balancing and reconciling opposite positions or truths and encourages clients to find a middle path between accepting their situation and desiring change .
Example if a client is torn between leaving or staying in a difficult relationship , a therapist might say it sounds like part of you wants to leave this relationship because it's causing you pain , but another part is scared of being alone . Let's explore ways to care for yourself regardless of your decision .
Distress Tolerance , distress tolerance techniques teach clients to tolerate and survive crises and other distressing situations without resorting to self-destructive behavior . Example a therapist might encourage a client with intense anger to use a distress tolerance technique such as distracting themselves .
He might suggest when you notice your anger building , try shifting your focus to something else . This could be a book , a puzzle or even walking Emotion Regulation . The therapist helps clients learn how to recognize and manage intense emotions , to make more effective decisions and live healthier lives .
Example if a client struggles with intense sadness , a therapist might instruct let's identify what might be contributing to this intense sadness . Then we can explore coping strategies such as engaging in activities you enjoy or changing your body's physical response by using deep breathing or relaxation techniques .
Interpersonal Effectiveness These are skills aimed at improving relationships , reducing conflict and improving communication . They involve learning to ask for what you want , effectively saying no and setting boundaries and maintaining self-respect in interactions with others . Example a therapist might role play a difficult conversation with a client , providing feedback and guidance .
They might say let's practice how you might communicate your needs to your boss . Remember it's important to use a statement to express your needs clearly and be assertive without being aggressive . Mindfulness Mindfulness in DBT refers to being fully aware and present in the moment .
It encourages clients to observe and describe their thoughts , feelings and actions without judgment or attempts to change them . Example a therapist might ask clients to participate in a mindfulness exercise , such as focusing on their breath . They might say let's take a moment to close our eyes and focus on our breath . Notice how it feels as you breathe in and out .
There's no need to change anything about your breath , just notice and be aware of it . Opposite Action Opposite action is a skill used when emotions do not fit the facts or are ineffective . In a situation , the person chooses an action opposite to the impulse connected to the emotion .
Example if a client fears attending a social event , the therapist might suggest how about trying to attend the event anyway ? It's an opposite action to your fear and you can then observe how you feel during and after the event . Radical Acceptance This is the practice of completely and fully accepting reality just as it is , without fighting against or denying it .
This acceptance doesn't mean approving or agreeing with the situation , but rather acknowledging it as it is . This acceptance can lead to decreased suffering .
Example a therapist might encourage a client dealing with a recent breakup to practice radical acceptance by saying it's very painful when a relationship ends and it's natural to wish things were different , but right now let's work on accepting that it has ended and acknowledging your feeling as they are .
Self-soothing Self-soothing involves comforting , nurturing and being kind to oneself , typically through the five senses sight , hearing , smell , taste and touch . Example a therapist might suggest to a highly stressed client let's create a self-soothing plan for you .
It could involve lighting a scented candle , listening to your favorite music , drinking a warm cup of tea or any other activity that helps you feel calm and centered . Validation Validation This involves recognizing and accepting another person's thoughts , feelings , sensations and behaviors as understandable within their context .
Validation can help build a trusting therapeutic relationship and decrease defensiveness . Example a therapist might tell a client expressing feelings of guilt and shame It's completely understandable that you're feeling this way , given what you've been through . Your feelings are valid and it's okay to experience them .