DBT Skills List: 4 Clever Coping Strategies

24 Nov DBT Skills List: 4 Clever Coping Strategies

Clients working on emotional regulation, distress tolerance, and behavioral tracking frequently benefit from a structured approach (Neacsiu et al., 2014). In DBT, distress tolerance skills focus on developing healthy coping mechanisms to use when faced with difficult feelings or situations. DBT skills training is commonly done in a group setting, which helps teach individuals behavioral skills and how to implement them in their everyday lives.

Benefits of DBT

• Practicing mindfulness encourages observing thoughts without judgment, which can be especially beneficial for those who struggle with distressing emotions and identity instability (Neacsiu et al., 2014).
• It is advisable to seek a therapist who has not just extensive training but also experience using DBT to treat patients presenting with concerns such as yours.
• This is a deep sense of knowing which is the power of intuition that can make the wise mind difficult to put into words.

The key is using these tools flexibly, intentionally, and tailored to each client’s needs and learning style. With consistent use, DBT dialectical behavioral therapy worksheets can become anchors in the therapeutic process, empowering individuals to build emotional resilience, self-awareness, and a life worth living. Whether used in therapy or independently, worksheets become more than just paper tools; they become tools for insight and change.

Sample Exercise: Observe Mindfulness Skill

Shonna is able to utilize many different approaches to help all her clients achieve their therapeutic goals. She strongly believes in creating an open and safe environment for all individuals, where their thoughts and feelings can be shared without fear of judgment. Cal Hilsman, LICSW-CP Cal, is a Licensed Independent Social Worker- Clinical Practice (LISW-CP).

DBT Certification

If you are interested in dialectical behavior therapy, talk with a healthcare provider or mental health professional about getting a referral to a DBT therapist in your area. DBT was originally intended to treat borderline personality disorder (BPD), but it has been adapted to treat other mental health conditions beyond BPD. It can help people who have difficulty with emotional regulation or are exhibiting self-destructive behaviors (such as eating disorders and substance use disorders).

• Similar to one of the previous techniques that we worked on, the first steps works by changing the temperature.
• Others benefit from a more flexible approach, using worksheets as a springboard for deeper reflection.
• Participants are encouraged to keep a daily diary to track their emotions, behaviors, reactions, and examples of how they’re practicing their skills.

Change Skills include Emotion Regulation (module two) and Interpersonal Effectiveness (module three). Acceptance Skills include Mindfulness (module one) and Distress Tolerance (module four). “Stick with it. It really works. Doing these exercises every day helped me get over amphetamine addiction treatment a really bad spell of depression.” Cooler temperatures decrease your heart rate (which is usually faster when we are emotionally overwhelmed).

What Are the 4 Skills Taught in DBT?

In studies of substance dependent BPD patients conducted at our research clinic as well as at other sites, DBT has been found to be superior to control treatments in reducing substance use. The 2020 study concluded DBT also offered skills to build distress tolerance. In another study, after the first year of DBT treatment, 77% of the participants no longer met the criteria for a borderline personality diagnosis. Many components of the therapy, such as the skills training, have been adapted to treatment programs that do not reflect the comprehensive DBT treatment protocol.