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Gillian Galen. DBT For Dummies
DBT For Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “DBT For Dummies Cheat Sheet” in the Search box. Table of Contents
List of Illustrations
Guide
Pages
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
The Nuts and Bolts of DBT
Entering the World of DBT
Looking at the Main Pillars of DBT
Getting an Overview of DBT’s Treatment Modes and Functions
The four modes of therapy
The five functions of treatment
Focusing on the DBT Theoretical Framework
Checking Out the DBT Stages of Treatment
Surveying DBT Skills
Walking through the Mechanics of DBT
Treating Specific Conditions with DBT
Understanding Dialectical Behavior Therapy
Beginning with the Biosocial Theory
Types of dysregulation
The invalidating environment
Intolerance of emotional expression
Reinforcement of strong emotions
Shame
Dismissal of problems and reactions
Focusing on the Functions and Goals of a Comprehensive Treatment
Motivating the patient and the therapist
Teaching the patient new coping mechanisms
Incorporating new skills into the patient’s daily life
Supporting the therapist
Structuring the patient’s environment
Checking Out Modes of Treatment
Skills training
Individual therapy
Phone/skills coaching
A therapist consultation team
Incorporating Dialectics
Searching for multiple truths in any situation
Moving from contradiction to synthesis
Accepting Multiple Points of View
Questioning Your First Reaction
Realizing your first reaction may be exaggerated
Matching your reaction to what is in front of you
Holding off on taking action
Expanding Your Perception
Considering your therapist’s point of view
Coming to an agreement
Moving forward with a purpose
Looking at Yourself with Friendly Eyes
Moving from Impulsive to Spontaneous
Distinguishing Impulsivity and Spontaneity
Moving Beyond Your First Reaction
Taking a breath
Finding your emotional balance
Identifying the emotion: SUN
Riding out the emotion like a WAVE
NO NOT
Practicing gratitude
Behavioral activation, a.k.a “get moving!”
Opening Up
Seeing different perspectives
Projective and reflective perspectives
The THINK skill
Widening your range of emotions
Breaking free of rigid choices
Moving from either/or to both/and
Choosing instead of reacting
Transforming Negatives into Positives
Setting new thinking patterns
Switching self-destructive behaviors to healthy ones
Increasing your trust in your responses
Gaining Understanding
Understanding Your Emotions
Recognizing How You’re Feeling
Distinguishing between primary and secondary emotions
Primary emotions
Secondary emotions
Paying attention to what you feel
SUN
WAVE
NO NOT
Confronting Disproportionate Reactions
Realizing that your reaction may be overblown
Getting from recognition to regulation
Validating your emotions
Asking a few helpful questions
Identifying and Handling Problem Areas
Looking at what causes you distress
Figuring out coping solutions
Understanding Your Behaviors
Being Aware of How Your Emotions Manifest in Action
Identifying and Handling Emotional Triggers
Limiting their disruption
Minimizing their power
Reducing the size of the response
Reframing the trigger with reappraisal
Using the concept of opposite action
Tying Specific Behaviors to Specific Reactions
Understanding physical responses and conscious feelings
Establishing new pathways
Understanding How You Think
Tapping into Your Self-Talk
Practicing mindfulness of current thought
Using cognitive reappraisal
Checking the facts
Looking at Your Reactions
Recognizing what you feel about your feelings
Assessing your assumptions
Picking out the problems with assumptions
Finding your assumptions
Accounting for your self-judgments
Understanding Your Relationships
Recognizing Relationship Dynamics
Looking at what you bring
Acknowledging your initial emotions
Adapting to what is
Accepting another person’s perspective
Enhancing Communication
Checking in with your own dialogue
Opening up to honest listening
Accepting a range of perspectives
Making Room for More Possibilities
Being willing and able to create a new dynamic
Enhancing good practices and letting go of hurtful ones
Exploring DBT Skills
Thinking about Mindfulness
Exploring Your Own Mind
Discovering mindfulness at its core
Surveying the three states of mind
Practicing mindfulness with the WHAT skills
Observe
Describe
Participate
Using the HOW skills in mindfulness
Non-judgmentally
One-mindfully
Effectively
Making space and setting a routine
Making space
Setting a routine
Understanding Types of Mindfulness
Concentrative mindfulness
Generative mindfulness
For yourself
For someone you’re close to
For a neutral person
For someone you have difficulty with and for all beings
Receptive mindfulness
Reflective mindfulness
Realizing the Benefits of Mindfulness
Enjoying greater focus
Easing into relaxation
Creating healthy space in your psyche
Calming your emotions
Regulating Your Emotions
Turning the Keys of Emotion Regulation
Decreasing emotional vulnerability with ABC PLEASE
Accumulate positives
Build mastery
Cope ahead of time with difficult situations
Physical illness
Balanced eating
Avoid mood-altering substances
Balanced sleep
Exercise
Practicing opposite action
Being kind to yourself
Being Your Own Emotional Support
Reappraising your feelings
Adopting healthy self-soothing practices
Building Your Distress Tolerance
Managing Difficult Moments with Crisis Survival Skills
Distracting yourself
Soothing yourself
Recognizing That Everything Has a Cause
Checking out a real-life example
Changing your perspective
Curbing Impulsive Behavior
Foregoing short-term gratification
Improving your situation
Using pros and cons
Doing Your Own Crisis Management
Acceptance of your situation
Radical acceptance
GETTING BACK UP AFTER FAILURE
Turning your mind
Willingness
A quick TIPP
Alternative rebellion
Increasing Your Interpersonal Effectiveness
Before You Begin: Being Aware of Obstacles
Mastering the DEAR MAN Skill
Describe
Express
Assert
Reinforce
Mindful
Appear confident
Negotiate
Practicing the Art of Validation
Discovering different validation methods
Validating when you disagree
Problem-solving and validation
Communicating with GIVE Skills
Staying True to Yourself with the FAST Skill
Combining GIVE and FAST
Putting It All Together
Walking the Middle Path
Finding the Balance
Validation
Behaviorism
Reinforcement
Punishment
Dialectics
Embracing Cooperation and Compromise
There’s more than one point of view to each situation
Change is the only constant
Change is transactional
The Mechanics of DBT Therapy
Exploring Therapy Basics
One on One: Individual Therapy
Finding an individual therapist
Setting a reachable goal
Getting the most from individual sessions
All Together: Group Therapy
Joining a group
Sharing strategies
Gaining from the group
Time to Connect: Phone Coaching
Before you begin: Setting parameters
Calling for help
Asking for validation
Repairing the relationship
Sharing good news
Embracing Dialectics
In the Beginning: Stumbling onto Dialectics
Thinking Dialectically
Looking at the Main Dialectical Dilemmas Tackled in Treatment
Emotional vulnerability versus self-invalidation
Active-passivity versus apparent competence
Unrelenting crisis versus inhibited grieving
The Dialectical Dilemmas of Parenting: Walking the Middle Path
Making light of problem behavior versus making too much of typical behavior
Fostering dependence versus forcing independence
Being too strict versus being too loose
Understanding Therapist Dialectical Interventions
Irreverence versus reciprocity
Environmental intervention versus consultation to the patient
Problem-solving versus validation
Structuring the Environment
Adding Structure to Two Different Environments
Addressing a Problem in Five Ways
Building a Framework
Making commitments
Holding true to your plan
Structuring Individual Sessions
Reviewing your diary card
Paying attention to target hierarchy
Doing a chain analysis on the highest target
Weaving in solution analysis
Moving down the hierarchy to discuss skills related to current life situations
Putting Structure in Different Contexts
Prison settings
School settings
Hospital settings
Therapy for people with developmental disabilities
The Therapist Consultation Team
Joining a Consultation Team
Therapy for the therapists
Targeting burnout
Enhancing therapist capabilities
Consultation team agreements
Acceptance of a dialectical philosophy
Consultation to the patient
Diversity and change
Observing limits
Stretching limits
Phenomenological empathy
Fallibility
Sticking to the Agenda
Structuring a meeting
Understanding team roles
Tracking Your Experience
Keeping a Daily Diary Card
Recording your emotions
Tracking your reactions
The subjective experience
Your physiological response
The behavioral response
Identifying the skills you use
Analyzing Your Behavior
Chain analysis
Understanding when and how to perform a chain analysis
Walking through the steps of a chain analysis example
Solution analysis
Missing links analysis
Gaining and Keeping Motivation
Having Motivation for Therapy
Distinguishing motivation and ability
Moving to acceptance
Increasing Motivation
Ideas from CBT
Cognitive restructuring
Behavioral chain analysis
Contingency management procedures
Systematic exposure
Mindfulness practice
The DBT approach
Maintaining Motivation
Your eyes on the prize
When motivation fails
Putting DBT into Action for Specific Conditions
Building Mastery for Mood and Personality Disorders
Addressing Borderline Personality Disorder
The nine DSM criteria for BPD
Frantic efforts to avoid real or imagined abandonment
Unstable and intense interpersonal relationships
Identity disturbance
Dangerous impulsivity
Recurrent suicidal behavior and self-injury
Emotional instability
Chronic feelings of emptiness
Expressions of intense, uncontrollable anger
Dissociative and paranoid symptoms
Dr. Linehan’s five areas of dysregulation
Regulating your emotions
Improving your relationships
Reassessing your self-image
Adjusting your behavior
Taming your thinking
Managing Your Moods
Dealing with depression
Handling mania
Alleviating Anxiety
Understanding anxiety’s components
Cognitive
Physiological
Behavioral
Checking out anxiety’s common presentations and chemistry
Tempering excessive anxiety
Steps to identify and address triggers
DBT skills for when you’re feeling anxious
Experiencing anxiety as a helpful signal
Taming Trauma
Understanding the Basics of DBT PE
Breaking down types of avoidance
Seeing how DBT PE works
Knowing when you’re ready to start
DBT-PTSD: Exploring an Alternative Model
Digging into the Dilemma of Dissociation
Tempering Addictions
A Word about Dopamine
Working through Substance Dependence
Distinguishing substance use and substance-induced disorders
Substance use disorders
Substance-induced disorders
Looking at DBT skills for substance use disorders
Clear mind
Dialectical abstinence
Burning bridges and focusing on acceptance
Community reinforcement
Alternate rebellion
Adaptive denial
Seeing how DBT for substance use disorders is different from standard DBT
Knowing how DBT for substance use disorders is different from other therapies
Considering DBT for SUD alone, without emotion regulation problems
Overcoming Eating Disorders
Binge eating disorder
Mindfulness
Emotion regulation
Distress tolerance
Other eating disorders
The DBT model of treatment for eating disorders
Treatment targets
Dialectical strategies
Change strategies
Acceptance strategies
Gaining Ground on Body Dysmorphic Disorder
Addressing perceived flaws
Cognitive strategies
Perceptual retraining
Exposure and ritual/response prevention
Handling particular problems
Skin picking and hair pulling
Seeking surgery
Getting a Grip on Behavioral Addictions
Activities that may become addictions
Gaming
Pornography
Compulsive sexual behavior
Gambling
When to use DBT for behavioral addictions
Dealing with Counterproductive Behaviors
Tackling Self-Invalidation
Removing yourself from the cycle with self-validation
Stepping away from shame
Experiencing exposure
Building motivation for exposure
Practicing exposure therapy
Seeking reassurance
Types of reassurance-seeking
The problem with reassurance-seeking
How to decrease reassurance-seeking
Handling Self-Hatred
Thinking of self-love as opposite action
Looking at the elements needed to practice self-love
Balancing Solitude and Connectedness
Aloneness
Loneliness
Emptiness
Trying to describe emptiness
Understanding reasons to tackle emptiness
Watching out for distractions
Practicing mindfulness for tackling emptiness
The Part of Tens
Ten Mindful Practices
Observe an Itch
Observe the Urge to Swallow
Observe Your Hands
Observe Your Breath by Ladder Breathing
Describe a Social Media Post
Describe a Difficult or Painful Emotion
Describe the Sounds around You
Participate in Standing on One Foot
Participate in Writing with Your Non-Dominant Hand
Participate in Driving a Car
Ten Ways to Live an Antidepressant Life
Engaging in Exercise
Trying Meditation
Eating a Less Refined Diet
Being Careful with Alcohol and Various Drugs
Getting Enough Sleep
Maintaining Social Interaction and Connection
Adding Recreation and Relaxation to Your Routine
Accessing Green Space and the Environment
Taking Care of Pets and Other Animals
Making Time for Faith and Prayer
Ten Myths about DBT
Myth: DBT Is Used Only with People with Borderline Personality Disorder
Myth: DBT Therapists Teach Skills from a Manual; It’s Not a Real Therapy
Myth: DBT Takes Years Before You Feel Better
Myth: DBT Is a Suicide Prevention Therapy
Myth: If No Other Therapy Has Helped, DBT Won’t Either
Myth: Once You Start DBT, You Need to Continue It Forever
Myth: You Have to Accept Buddhism to Do DBT
Myth: DBT Is a Cult
Myth: There Is Very Little Evidence That DBT Works
Myth: DBT Isn’t Interested in “Root Causes” of Mental Illness
Index. A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Q
R
S
T
U
V
W
Y
Z
About the Authors
Dedication
Authors’ Acknowledgments
WILEY END USER LICENSE AGREEMENT
