Dialectical Behavior Therapy

The integration of emotion mind and reasonable mind. Find the seat that holds both.

Notice one full breath cycle. Entry point to mindfulness without elaboration.

Use only facts. 'I notice tightness in my chest' not 'I feel awful.'

Throw yourself into the current activity. Become it. The opposite of dissociation.

Do one thing at a time. Whatever you are doing, only that.

Temperature, intense exercise, paced breathing, paired muscle relaxation. The acute crisis kit.

Accept reality as it is, not as it should be. The first act of agency in many situations.

Act opposite to the urge an emotion is pushing for, when that emotion doesn't fit the facts.

Before reacting, examine whether the interpretation driving the emotion is accurate.

Activities, contributing, comparisons, emotions, push away, thoughts, sensations. Get through the hour.

Describe, express, assert, reinforce, mindful, appear confident, negotiate. The assertiveness skill.

Gentle, interested, validate, easy manner. For when the relationship matters more than the outcome.

Fair, no apologies, stick to values, truthful. For when self-respect is the priority.

Slight smile, relaxed face, throughout an upsetting situation. Body shapes mind.

Daily tracking of emotions, urges, behaviors, skills used. The infrastructure of the work.