Keep calm, be skillful--and take control!

Dialectical Behavior Therapy (DBT) is one of the most popular--and most effective--treatments for mental health conditions that result from out-of-control emotions. Combining elements of Cognitive Behavior Therapy with Eastern mindfulness practice, DBT was initially used as a powerful treatment to address the suffering associated with borderline personality disorder. It has since proven to have positive effects on many other mental health conditions and is frequently found in non-clinical settings, such as schools. Whether you struggle with depression, anger, phobias, disordered eating, or want to have a better understanding of emotions and how to focus and calm your mind, DBT practice serves the needs of those facing anything from regular life challenges to severe psychological distress.

Written in a no-jargon, friendly style by two of Harvard Medical School's finest, DBT For Dummies shows how DBT can teach new ways not just to reverse, but to actively take control of self-destructive behaviors and negative thought patterns, allowing you to transform a life of struggle into one full of promise and meaning. Used properly and persistently, the skills and strategies in this book will change your life: when you can better regulate emotions, interact effectively with people, deal with stressful situations, and use mindfulness on a daily basis, it's easier to appreciate what's good in yourself and the world, and then act accordingly. In reading this book, you will:

• Understand DBT theory
• Learn more adaptive ways to control your emotions
• Improve the quality of your relationships

• Deal better with uncertainty

  Many of life's problems are not insurmountable even if they appear to be. Life can get better, if you are willing to live it differently. Get DBT For Dummies and discover the proven methods that will let you take back control--and build a brighter, more capable, and promising future!

  Autorentext

  Gillian Galen, PsyD, is an instructor of psychology at Harvard Medical School and the Program Director of the 3East Girls Residential DBT Treatment Program at McLean Hospital in Belmont, Massachusetts.

  Blaise Aguirre, MD, is the Medical Director of 3East, a DBT continuum of care at McLean Hospital in Belmont Massachusetts, and a trainer in dialectical behavior therapy.

  Klappentext

• Use DBT to manage overwhelming emotions
• Discover the power of mindfulness in everyday life

• Transform relationships with the magic of validation
  DBT can help you improve your life

  Dialectical behavior therapy (DBT) is an evidence-based therapy that combines elements of cognitive and behavioral therapies with mindfulness and acceptance strategies to help people who struggle with unstable and rapidly changing emotions, negative thinking patterns, and harmful behavior. This guide makes DBT easy to understand, teaching you the skills to manage painful emotions, stressful situations, and stormy relationships. The authors, who are DBT experts, offer creative ideas, treatment plans, and strategies that make this therapy accessible for anyone seeking to manage emotional suffering, depression, phobias, stress, anxiety, and more.

  Inside...

• Understand DBT and learn how to apply it
• Discover healthier ways to manage your emotions
• Enhance the quality of your relationships
• Explore ways to practice mindfulness

• Improve your ability to tolerate distress

  Zusammenfassung
  Keep calm, be skillful--and take control! Dialectical Behavior Therapy (DBT) is one of the most popular--and most effective--treatments for mental health conditions that result from out-of-control emotions. Combining elements of Cognitive Behavior Therapy with Eastern mindfulness practice, DBT was initially used as a powerful treatment to address the suffering associated with borderline personality disorder. It has since proven to have positive effects on many other mental health conditions and is frequently found in non-clinical settings, such as schools. Whether you struggle with depression, anger, phobias, disordered eating, or want to have a better understanding of emotions and how to focus and calm your mind, DBT practice serves the needs of those facing anything from regular life challenges to severe psychological distress. Written in a no-jargon, friendly style by two of Harvard Medical School's finest, DBT For Dummies shows how DBT can teach new ways not just to reverse, but to actively take control of self-destructive behaviors and negative thought patterns, allowing you to transform a life of struggle into one full of promise and meaning. Used properly and persistently, the skills and strategies in this book will change your life: when you can better regulate emotions, interact effectively with people, deal with stressful situations, and use mindfulness on a daily basis, it's easier to appreciate what's good in yourself and the world, and then act accordingly. In reading this book, you will: Understand DBT theory Learn more adaptive ways to control your emotions Improve the quality of your relationships Deal better with uncertainty Many of life's problems are not insurmountable even if they appear to be. Life can get better, if you are willing to live it differently. Get DBT For Dummies and discover the proven methods that will let you take back control--and build a brighter, more capable, and promising future!

  Inhalt

  Introduction 1

  About This Book 1

  Foolish Assumptions 3

  Icons Used in This Book 3

  Beyond the Book 4

  Where to Go from Here 4

  Part 1: The Nuts and Bolts of DBT 5

  Chapter 1: Entering the World of DBT 7

  Looking at the Main Pillars of DBT 8

  Getting an Overview of DBT's Treatment Modes and Functions 8

  The four modes of therapy 9

  The five functions of treatment 9

  Focusing on the DBT Theoretical Framework 10

  Checking Out the DBT Stages of Treatment 11

  Surveying DBT Skills 12

  Walking through the Mechanics of DBT 12

  Treating Specific Conditions with DBT 13

  Chapter 2: Understanding Dialectical Behavior Therapy 15

  Beginning with the Biosocial Theory 16

  Types of dysregulation 16

  The invalidating environment 18

  Focusing on the Functions and Goals of a Comprehensive Treatment 20

  Motivating the patient and the therapist 20

  Teaching the patient new coping mechanisms 20

  Incorporating new skills into the patient's daily life 21

  Supporting the therapist 21

  Structuring the patient's environment 22

  Checking Out Modes of Treatment 22

  Skills training 22

  Individual therapy 23

  Phone/skills coaching 23

  A therapist consultation team 24

  Incorporating Dialectics 24

  Searching for multiple truths in any situation 25

  Moving from contradiction to synthesis 26

  Chapter 3: Accepting Multiple Points of View 29

  Questioning Your First Reaction 30

  Realizing your first reaction may be exaggerated 30

  Matching your reaction to what is in front of you 31

  Holding off on taking action 32

  Expanding Your Perception 32

  Considering your therapist's point of view 33

  Coming to an agreement 34

  Moving forward with a purpose 35

  Looking at Yourself with Friendly Eyes 35

  Chapter 4: Moving from Impulsive to Spontaneous 37

  Distinguishing Impulsivity and Spontaneity 38

  Moving Beyond Your First Reaction 39

  Taking a breath 39

  Finding your emotional balance 40

  Opening Up 42

  Seeing different perspectives 42

  Widening your range of emotions 44

  Breaking free of rigid choices 45

  Transforming Negatives into Positives 47

  Setting new thinking patterns 48

  Switching self-destructive behaviors to healthy ones 49

  Increasing your trust in your responses 50

  Part 2: Gaining Understanding 53

  Chapter 5: Understanding Your Emotions 55

  Recognizing How You're Feeling 56

  Distinguishing …