Dialectical Behavior Therapy is a philosophical process. It is based on the concept that when one opposing force becomes stronger than the other, change will occur. Every thing is composed of opposition. Therefore change in behavior comes when you introduce and strengthen the opposing ideas.
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Mindfulness- Focus on the here and now. Living in the present. Observing, describing and participating without judgement.
Distress Tolerance Skills - Acceptance of what is. Learn to avoid negative self talk or self harm.
Emotional Regulation - Learn to label feelings and reactive behavior, identify your needs to get desirable results, and develop new changed responses.
I M P R O V E
Imagine yourself in a safe place
Meaning in the situation without judging
Prayer for spiritual peace
Relax your mind and breathe
One thing at a time. Be in the moment
Vacation, take a break for a bit.
Encouragement, give positive self talk
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