DBT

DBT Workbook – Part 01 – Distress Tolerance

Dialectical Behavior Therapy – DBT has changes my life.  The workbook states that this “stengthens a person’s ability to handle destress without losing control or acting destructively” by building “skills in four key areas – distress tolerance, mindfulness, emotion regulation, and interpersonal effectiveness.”  DBT is a huge part of the foundation of my centereness as well as my ability to “live in the moment” and find gratitude – needed ingredients (I believe) in spirituality and humility.

I would like to share some of my insights as I work through the workbook for my second time.  I encourage anybody and everybody to take a look at DBT – as parts of this can help anyone that is looking to find more peace, joy, love, and self-love in their life.

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When reading about DBT, I have often seen it written that people with “overwhelming emotions” can benefit the most.  True.  But I also believe that DBT can help anyone that has trouble quieting their mind, taking moments to find gratitude, or overreacts to situations or people.

The first chapter is about distress tolerance – finding healthy ways to deal with stessful situations.  The workbook lists several unhealthy ways that people react to bad situations or when someone has hurt them.  To name a few from the workbook, that stand out to me:

  • “You spend a great deal of time thinking about past pain, mistakes, and problems.
  • “You isolate yourself to avoid possible pain.”
  • “You use alcohol or drugs to numb yourself”
  • “You take painful feelings out on others”
  • “You engage in dagergerous behaviors…”
  • “…unsafe sexual activity…”
  • “…avoid dealing with he causes of your problems…”
  • “You surrender to your pain and live an unfufilling life.”

These are a few of the ways I once handled stess and emotions.  All of them and many more.  As I work through this chapter (now 2 years later) I can see how most of these are behaviors of the past.  But there are still a few that stick out.  I do still avoid some situations instead of dealing with them head on.  Some of it is to avoid confrontation, fear of failure, or I think they will be too difficult.  I’ll work through them, as I work through the chapter, so you can see the process in action.

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