The Dialectical Behavior Therapy Skills Workbook

Synopsis

A clear and effective approach to learning evidence-based DBT skills-now in a fully revised and updated second edition.

Do you have trouble managing your emotions? First developed by Marsha M. Linehan for treating borderline personality disorder, dialectical behavior therapy (DBT) has proven effective as treatment for a range of other mental health problems, and can greatly improve your ability to handle distress without losing control and acting destructively.
However, to make use of these techniques, you need to build skills in four key areas: distress tolerance, mindfulness, emotion regulation, and interpersonal effectiveness.

The Dialectical Behavior Therapy Skills Workbook, a collaborative effort from three esteemed authors, offers
evidence-based, step-by-step exercises for learning these concepts and putting them to work for real and lasting change. Start by working on the introductory exercises and, after making progress, move on to the advanced-skills chapters.
Whether you're a mental health professional or a general reader, you'll benefit from this clear and practical guide to better managing your emotions.

This fully revised and updated second edition also includes new chapters on cognitive rehearsal, distress tolerance, and self-compassion. Once you've completed the exercises in this book and are ready to move on to the next level, check out the authors' new book, The New Happiness Workbook.

This book has been awarded The Association for Behavioral and Cognitive Therapies Self-Help Seal of Merit - an award bestowed on outstanding self-help books that are consistent with cognitive behavioral therapy (CBT) principles and that incorporate scientifically tested strategies for overcoming mental health difficulties. Used alone or in conjunction with therapy, our books offer powerful tools readers can use to jump-start changes in their lives.

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Summary

Chapter 1: Mastering Your Emotions

* Summary: Teaches the acronym "ACCEPTS" for regulating emotions: acknowledging, checking the facts, expressing your feelings, choosing a helpful response, putting it into practice, and staying mindful.
* Example: If you're feeling angry, acknowledge it, check the situation for any triggers, express your anger appropriately (e.g., talking to a friend), choose a coping mechanism (e.g., exercise), put it into action, and maintain mindfulness throughout the process.

Chapter 2: Breaking the Habit of Negative Thinking

* Summary: Challenges cognitive distortions (irrational thoughts) using DBT techniques, including reality checking, identifying logical fallacies, and generating alternative perspectives.
* Example: Instead of thinking "I'm a failure," you could challenge that thought by asking yourself if there's any evidence to support it, identify the logical fallacy (e.g., overgeneralization), and generate a more balanced perspective (e.g., "I made a mistake, but that doesn't mean I'm a failure").

Chapter 3: Learning to Accept and Change

* Summary: Explores the concepts of acceptance and change, emphasizing the importance of accepting reality while still striving for improvement.
* Example: If you're struggling with a chronic illness, you could accept the challenges it presents while working towards managing your symptoms and finding ways to improve your quality of life.

Chapter 4: Handling Interpersonal Relationships

* Summary: Provides skills for building and maintaining healthy relationships, including setting boundaries, communicating effectively, and managing conflict.
* Example: In a conversation with a friend, you could use "I" statements (e.g., "I feel hurt when you interrupt me") and set a boundary by asking them to wait their turn to speak.

Chapter 5: Practicing Mindfulness

* Summary: Teaches the importance of mindfulness and provides exercises for cultivating it, such as body scans, breathing exercises, and thought monitoring.
* Example: During a stressful situation, you could pause and do a body scan, focusing on the sensations in your body and bringing yourself back to the present moment.

Chapter 6: Coping with Crisis

* Summary: Provides strategies for managing intense emotions and preventing self-harm or other destructive behaviors during crises.
* Example: If you're feeling overwhelmed, you could use the "DEAR MAN" skill: Describe the situation, Express your feelings, Ask for what you need, Mindfully observe the situation, Act effectively without harming yourself or others, and Nurture yourself.

Chapter 7: The Wise Mind

* Summary: Introduces the concept of the "wise mind," a state where emotional and rational thinking work together to guide behavior.
* Example: When making a difficult decision, you could access your wise mind by considering both your emotions (e.g., fears) and logical reasons (e.g., potential consequences).