A Dialectical Behavior Therapy community forum for persons interested in helping each other learn skills, sharing knowledge, providing peer support and disseminating information This is a place for people interested in dialectical behavioral therapy to exchange information, DBT Skills worksheets, encouragement, resource links, events, etc.. If you or someone you know has mental health concerns, on
ly a qualified, appropriately licensed professional can make that distinction. Please see the following list of Crisis Intervention and Referral Services courtesy of Oregon Partnership. Dialectical Behavioral Therapy (DBT) is an evidence-based treatment designed specifically for Borderline Personality Disorder (BPD). The diagnostic statistical manual of mental disorders describes nine criteria for BPD. A person exhibiting at least five of the following DSM factors meets diagnostic criteria for BPD. a pattern of unstable and intense interpersonal relationships characterized by
2. alternating between extremes of idealization and devaluation
3. identity disturbance: markedly & persistently unstable self-image or sense of self
4. Impulsivity in at least two areas that are potentially self-damaging
(e.g., spending, sex, substance abuse, reckless driving, binge eating).
5. recurrent suicidal behavior, gestures, or threats, or self-mutilating behavior
6. affective instability due to a marked reactivity of mood
(e.g., intense episodic dysphoria, irritability, or anxiety)
7. chronic feelings of emptiness
8. inappropriate, intense anger or difficulty controlling anger
(e.g., frequent displays of temper, constant anger, recurrent physical fights)
9. transient, stress-related paranoid ideation or severe dissociative symptoms
What sets DBT apart from traditional "Talk therapy" is that you do not go in to lie on a couch and pour out your woes to a therapist who writes secret notes, tells you what to do, give you drugs, and sends you on your way. While persons certainly talk about their woes, the idea is to solve not vent. In fact, studies show that talk therapy (which refers to traditional Freudian psychotherapy) may even exasperate emotional dysregulation in people with Borderline Personality Disorder, which explains why, before DBT, I always left a therapist's office miserable and in tears. So, how does DBT work? Well, I go to an individual therapist once a week to work on reducing target behaviors with the intent of eventually extinguishing them. In DBT target behaviors are any type of behavior that is either life threatening , (for example, suicidal behavior, self-injurious behavior, act.) compromises ability to function in daily life and/or reduces quality of life, respectively. At the beginning of each session my therapist and I review a diary card that I fill out for each day of the week in between sessions to determine what needs to be worked on then by observing and describing, we attempt to come up with a solution for the issues of concern. Before the end of the session, we review the solution and if we both find it agreeable, I apply the solution during the week. This is homework (without the grades.) Additionally, I also attend a group skills session once a week with other people in the program to build DBT skills. There are four sets of skills learned in DBT with each set offering a number of different skills used to achieve and maintain: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. The time for completing the standard DBT program varies depending on the individual. It can be generally anywhere from i6 months to a year after which, clients graduate a and either leave the program, or move on to phase 2 group In phase 2, individual therapy progresses much in a linear fashion, the individual therapist helps the client address problems pre-determined according to severity of behavior provided via the DBT Diary card to help the client strengthen skills, troubleshooting problems by conducting behavior chain analyses and validating the client's emotional experience, providing phone coaching, and helping the client learn how to effectively interact in his or her environment. Phase 2 groups are often aimed at skills enhancement and generalization. In group skills, the idea is to help each other solve specific, individual problems by applying the skills obtained in phase 1. Phase 3, (which I know the least about as I am just beginning to transition into this phase) clients proceed to apply exposure therapy and confronting past trauma with a group and/or in individual therapy using the skills learned to overcome deep-rooted suffering with assistance and support in a safe, compassionate, non-judgmental environment. If you want to learn more about DBT, here is a link to Behavioral Tech, which is the research clinic, founded by DBT's creator, Dr. Marsha Linehan, and owned by The Linehan Institute which is a non-profit organization founded for the purpose of providing training to therapists that adheres to the evidence base that supports dialectical behavior therapy. The website is mostly aimed toward clinicians, but there is also information for clients. Visit Behavioral Tech's website at
For individuals seeking a referral into a DBT program, here is the direct link to the appropriate page.
For those already acquainted with DBT and are interested in learning how to use and apply DBT skills, I recommend visiting . It is an excellent site created by a DBT graduate for peers and other non-professionals interested in DBT. However, the site does not intend to be a substitute for seeing a therapist. It only means to disseminate information and help enhance skills in those who are already in DBT. Are you in an immediate crisis? Get help now. LINES FOR LIFE
The following hotlines are provided by Lines for life and Oregon based non-profit aimed at supporting people in a suicide, mental health, and/or drug abuse crisis. By calling any of the following hotlines, individuals can find 24/7 free, confidential and anonymous crisis help. Trained staff and volunteers compassionately support callers in need, providing immediate assistance and referring people to resources that put them on a path to healing. SUICIDE LIFELINE AND MENTAL HEALTH CRISISLINE
1-800-273-8255 or 1-800-SUICIDE
This number is for persons who feel suicidal and/or are having a mental health crisis and need immediate support
ALCOHOL & SUBSTANCE HELPLINE 1-800-923-4357
For individuals and family members seeking crisis intervention treatment referral and general chemical dependency information. MILITARY HELPLINE 1-888-457-4838
Free and anonymous 24/7/365. For members of the military, veterans and their families with concerns about benefits, substance abuse, anger, post- traumatic stress, and thoughts of suicide. YOUTHLINE 1-877-968-8491
M-F 4pm to 9 pm A peer-to-peer crisis line for teens. Texting available by texting teen2teen to 839863. Online chat available at OregonYouthline.org.
07/10/2023
Skill of the Week: Give yourself grace. I have been writing the Skill of the Week since February of 2013, but since my retirement I have twice missed. Even worse, i didn't even notice that I'd missed for over a week! I'm sure you can imagine my distress, specifically my feelings of anxiety and shame. I certainly needed to give myself grace! "The winds of grace are always blowing, but it is you that must raise your sails." (Rabindranath Tagore). Giving ourselves grace, or giving others grace, is an essential tool when we're all anxious, depressed, burnt out, angry, ashamed, or languishing. I love this quote, because it reminds me that grace is ever present. I don't have to have special qualifications in order to get some. I don't need special skills, or training, or personality characteristics. I apologize if you wondered where the Skill of the Week had gotten to. For myself, I think this quote is a reminder to notice, to look for where grace is already present. What gift of grace can you give yourself today?
