From Chaos to Calm: DBT Skills for a Healthier Mind

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Emotions are what make us human. However, sometimes the emotions are so overwhelming that we lose control of our lives. Anxiety, depression, and personality disorders are the severe implications of the unattended resurgence of negative emotions and thoughts. So, if you want to overcome your negative emotions and want to live a healthier, happier life, DBT therapy is your best resort.  Dialectical Behavior Therapy is a powerful practice that helps you regain your emotional strength and mitigate your concerns about developing behavioral health issues. Let’s go over some valuable DBT skills and learn how DBT can help you with your mental stability and well-being. 

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What is Dialectical Behavior Therapy?

Dialectical Behavior Therapy, or DBT, is a type of cognitive-behavioral therapy developed by psychologist Marsha Linehan in the late 1980s. It was initially created to help people with borderline personality disorder (BPD), but it’s now widely used to treat a variety of mental health issues, especially those involving intense emotions, self-destructive behavior, or challenging relationships. DBT is all about finding balance between two seemingly opposite ideas: acceptance and change.

In 2024, this therapy is focused on 4 major areas;

1. Mindfulness: DBT emphasizes being present in the moment, observing thoughts and feelings without judgment. This helps people avoid being swept away by intense emotions and react with greater clarity.
2. Distress Tolerance: These DBT skills teach people how to cope with crises and painful emotions in a healthy way without trying to escape or numb themselves, which can lead to unhealthy behaviors.
3. Emotion Regulation: DBT helps people understand and manage intense emotions, so they feel less overwhelmed and more in control of their feelings.
4. Interpersonal Effectiveness: This set of DBT skills helps people communicate more effectively and assertively, especially in relationships, so they can get their needs met while maintaining respect for themselves and others.

DBT has become popular because it doesn’t just focus on stopping “bad” behaviors or thought patterns. Instead, it combines acceptance (accepting oneself and the current situation) with change (actively working to improve areas of struggle), which can be incredibly empowering for people seeking balance and emotional well-being.

Understanding the Difference Between CBT and DBT

When looking for possible treatments for behavioral health concerns, these are the two terms one often comes across. You may get intrigued about learning the difference between both terms. So, let me help you.

Cognitive Behavioral Therapy (CBT) is a broader term for different therapies available for behavioral issues. All the therapies in CBT work on a similar principle, overcoming your negative thoughts by learning about their cause and diverting your attention towards the positive perspectives. 

Dialectical Behavior Therapy (DPT) is one of the major types of CBT, also known as evidence-based Cognitive Behavior Therapy. In this treatment, the basic principle is the same but this therapy acknowledges the co-existence of both positive and negative emotions in the human mind and helps the sufferer to find a balance in both. If you are facing a hard time managing your thoughts, it is your sign to sign up for a DBT session.

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How DBT Techniques Are Helpful to Cultivate Emotional Balance?

While looking at the root causes of anxiety issues, the main thing that has been figured out is that in all patients, intense issues like bipolar or eating disorders and depression are the results of any past traumas. DBT skills were developed to help people suffering from mood disorders manage their intense feelings and prevent the major implications. 

Dialectical Behavior Therapy is a multi-layer approach focused on teaching skills for developing mindfulness that ultimately helps people cope with the intensity of their emotions and develop healthy relationships with their loved ones and community. Therefore, DBT techniques are regarded as the best approach for the regulation of emotions and a way to a healthy lifestyle. 

Exploring the Key Areas of Dialectical Behavior Therapy

Let’s break this section down and explore the intensive focus points in DBT one by one.

Interpersonal Effectiveness

The focus of this area is to help people develop interpersonal skills that will eventually help them communicate effectively with other people and maintain healthy relationships without costing them their mental health. The major purpose of this skill is to assist individuals in assertively expressing their needs while maintaining their self-respect. Moreover, it can help you set personal boundaries even when communicating with a difficult person. 

Here are some practical examples of DBT skills that fall within this core area:

• DEAR MAN: This skill helps in making requests or setting boundaries effectively:
  • Describe the situation clearly.
  • Express your feelings or needs.
  • Assert your needs or ask directly for what you want.
  • Reinforce why the other person should respond positively.
  • Mindful: Stay focused on the conversation without getting distracted.
  • Appear Confident: Show confidence, even if you’re not feeling it fully.
  • Negotiate: Be open to compromise, if appropriate.
• GIVE: For maintaining relationships:
  • Gentle: Be kind and avoid being harsh or sarcastic.
  • Interested: Show genuine interest in what the other person is saying.
  • Validate: Acknowledge the other person’s feelings or perspective.
  • Easy Manner: Stay relaxed and friendly.

Emotion Regulation

A major difficulty that individuals with behavior concerns face is understanding their emotions and finding assistance at the right time. They often reach an overwhelming situation and fall into distress. This area of DBT focuses on helping them to identify and understand the divergence of their thoughts and emotions and tackle them before it gets too late with some functional stress management strategies. 

Here are some practical examples of DBT skills that fall within this core area:

• Opposite Action: Do the opposite of what your emotions want you to do when those actions are unhelpful. For example, if you feel like isolating yourself because you’re sad, try reaching out to a friend instead.
• Check the Facts: When you feel an intense emotion, pause and ask yourself if the situation truly warrants that reaction. This can help you respond more accurately.
• Build Positive Experiences: Engage in activities that bring you joy and satisfaction, even when you’re not feeling down. Building a habit of positive experiences can create a buffer against overwhelming emotions.

Core Mindfulness

This area is the foundation of the DBT that helps individuals to live in the present moment and acknowledge their emotions while being non-judgmental. It helps them to connect with their inner self and find a sink for their emotions without getting overwhelmed by their intensity. In short, these are the important techniques to understand your mental states and sort your emotions into categories without any guilt. 

Here are some practical examples of DBT skills that fall within this core area:

• Observe: Simply notice your thoughts, feelings, and sensations without trying to change them. For example, pay attention to how your body feels when you’re stressed without judging it.
• Describe: Put words to your experience. If you’re feeling anxious, label it as “anxiety” rather than getting caught up in the emotion itself.
• Participate: Engage fully in whatever you’re doing in the moment, whether it’s cooking, talking with a friend, or even brushing your teeth.

Distress Tolerance

Distress tolerance is another key focus of DBT. These skills help the individual to face and cope with intense emotions and life situations without any adverse implications. The main focus here is to tolerate negative emotions and respond effectively without getting overwhelmed. It includes accepting reality and focusing on solving the issue rather than running away from it. 

Here are some practical examples of DBT skills that fall within this core area:

• TIPP: This skill uses techniques to quickly calm intense emotions:
  • Temperature: Splash your face with cold water or hold ice packs to reduce stress quickly.
  • Intense Exercise: Engage in quick, intense physical activity, like jumping jacks or running in place, to release emotional tension.
  • Paced Breathing: Slow down your breathing to a steady, calming pace.
  • Progressive Muscle Relaxation: Tense and release different muscle groups to ease physical tension.
• Self-Soothe: Use your senses to calm yourself. Try listening to soothing music, lighting a calming candle, or wrapping yourself in a soft blanket.
• Radical Acceptance: Accept the reality of situations that you cannot change. Remind yourself, “This is what it is right now,” to help let go of the struggle against reality.

The Verdict

Incorporating DBT skills into your daily routine can be a transformative way to bring calm and balance into your life. Whether it’s through practicing mindfulness or managing emotions with distress tolerance techniques, every small step brings you closer to a healthier mind. For a tactile approach, try using spinner rings. Our fidget rings for women, men and children offer a grounding focus in anxious moments, while also providing a soothing outlet for stress relief.

Combine with our gift sets for women featuring crystals for anxiety, fidget rings, worry stones and more to enhance your journey toward inner peace. If you’re looking to gift someone special, consider one of our get well soon gifts for men or a thoughtfully curated set of spiritual gifts or gemstone jewelry for a touch of comfort and calm. Embrace the balance, and let these tools and gifts help you take your first steps from chaos to calm.