🔼: [[Books - Nonfiction]] # The Dialectical Behavior Therapy Skills Workbook - Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation --- Author(s):: [[Matthew McKay]], [[Jeffrey C. Wood]], and [[Jeffrey Brantley]] Release Date:: 2019-10-01 My Rating:: Bookshop:: Affiliate Link | Non-Affiliate Link [PDF link](https://adoeci.com/sites/default/files/grupos/dbt-skills-workbook.pdf) ## Subject Matter - [[💡 Dialectical Behavior Therapy]] - [[☀️ Compassion]] - [[💡 Emotional Regulation]] - [[🕯️ Mindfulness]] - [[⭐️ Relationships]] ## Description 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. ## Related [[💡 Emotional Regulation]] ## Summary ### Intro - DBT helps you handle distress without losing control. - The more you suppress emotions the more overwhelming they can get. - Intense emotions may be caused by genetics or abuse or neglect. Regardless of the cause, they can be overcome. - Distress Tolerance builds resilience and softens upset. - Mindfulness helps us more fully experience the present moment and think less about the painful past or frightening future and become less judgmental of ourselves and others. - [[💡 Emotional Regulation]] helps us recognize what we feel without getting overwhelmed by modulating our feelings without behaving in reactive or destructive ways. - Interpersonal Effectiveness provides tools to help us express our beliefs and needs, set limits, and negotiate solutions to problems while protecting relationships and treating others with respect. - There is always reason to hope. Regardless of genetics or past experience, things can get better. [[🔑 Everything is connected to everything else]], and [[💡 Neuroplasticity|Learning physically changes the brain]]. Just pace yourself and keep going. You will improve. ### Chapter 1 - Basic Distress Tolerance Skills - Pain can't always be avoided, but suffering usually can be - First Skill: [[🛡️ Self-Distraction]] - Second Skill: [[🛠 Self-Soothing]] - We self-soothe before we deal with the causes of our distress to achieve [[💡 Emotional Regulation]]. It makes us more [[💡 Resilience|Resilient]] and is often the first step. - [[🛠 Self-Soothing|Self-Soothing]] teaches us [[☀️ Compassion]] - Build a Distraction Plan - A list of emergency relaxation skills for [[🛠 Self-Soothing|Self-Soothing]] while either at home or away. - [[☀️ Equanimity|Radical Acceptance]] - Being overly judgmental of a situation or overly-critical of ourself leads to more pain, missed details, and paralysis. - When we're in pain we often look for someone or something to get angry at or blame, but it doesn't stop pain or suffering. Sometimes anger intensifies pain. - We can be "blinded by rage" and upset, going on about what should or shouldn't have happened rather than what did happen. Being overly-critical of a situation or of ourselves stops us from being proactive about a situation. If we always fight the past, which has already happened, you'll become paralyzed and helpless and nothing will change. IFS disagrees. - The first step to recovering from a painful past is to stop [[🛡️ Self-Harm|Self-Harming]] behaviors. More complicated: [[🦮 How to Recover from Trauma]]. [^1]: