DBT Thread

Hi

I've had some great conversations here with people re DBT so it's made me want to set up a DBT thread so that we can all practice our DBT skills together!

I think we should list an example of when we used a DBT skill in our lives-it can be a big or small example, doesn't matter..the main thing is to give it a go and encourage each other.

Okay, my example is that a few days ago, I was feeling a bit stressed so I used the "self-soothe" skills in the "distress tolerance" module. Before bedtime, I made myself a mug of chamomile tea, pampered myself-had a shower, used my coconut body lotion (amazing smell mm) and put a few drops of lavender oil on my pillow.

Ive integrated the DBT system into my life. Its part of my everyday experience.

That is really positive Omnicell and yes, of course that is the goal-to build a life worth living using DBT. Surely you understand that validation i.e. seeing things from other people's perspectives is a big part of DBT? I am learning DBT skills currently so I would like help with that, hence my posting this DBT thread. I do a 12 step programme and CBT in my daily life already as it is and I'm adding DBT into the mix now. Again, I feel that having a DBT thread could be positive for everyone here, not just me and that was my intention.

Hey interestedinlearning -

I'm game ... so the other day, my love interest texts me, saying her friend wanted her to her go on five day trip to the Caribbean. This would normally set me off big-time, but I didn't respond immediately. Instead, I went outside, looked at the stars, and tried being mindful of the emotions I was experiencing; not supressing them so much as observing them. I practiced some distress tolerance techniques (not ideal, I'm afraid; I had a coffee and a cigarette), focused on what was really important (the relationship) instead of what I was feeling (anxiety over the possibility that she would go and meet someone else) and after about 10 minutes when I felt some control returning, I sent a text back that said "that sounds like fun; I like the Caribbean." HUGE progress for me; six months ago, the same scenario would have led to a break-up.

@Max70:
Wow, that is GREAT, i am happy for you!

Oh that's really good progress max70!

It's great that you took the time to calm down instead of responding immediately. I know from personal experience that can be so challenging to do in the moment so well done on that. A coffee and a cigarette is not the worst thing you could have had-it could have been alcohol or drugs so you picked the mildest out of any stimulants really. Also, I think only one cigarette isn't too bad-I've known chain smokers before lol. The main thing is that you thought of using the distress tolerance skills in the moment. You made good use of the interpersonal effectiveness skills too and you got the outcome you wanted

I am going in for my intake to a DBT outpatient program on Monday! I should be going to my first session on Monday as well. I am excited to share here. I hope it helps me.

Glad you started a DBT thread There is also one here borderline-personality/topic98539.html?hilit=official%20DBT%20thread if anyone wants to read some other stories about DBT and/or different situations and how to possibly work on them using DBT

Thanks all! I know ... it feels AWESOME to finally be able to tell when a trigger is being pulled in real time AND have some coping mechanisms in place to deal with myself so others don't have to.

And good for you, kitten20! I really hope you get a lot out of your DBT outpatient program!!!

I have been to two sessions so far and have already started using some of what I've been taught.

The other night, I got upset over something my fiance said that should not have been a big deal - I was even about to start crying. So to myself, I began describing my feeling & was able to avoid crying and actually felt better after doing that. I did not end up having a totally ruined night, like I would have in the past.

While showering today, I started to get a bit frantic, thinking about everything that needs to be done over the weekend. I was just working myself into a frenzy. I remembered what we talked in my last session about mindfulness and focusing on one activity at a time. So I just started focusing on the shower - the water falling, the way it felt, the warmth, etc. and was able to calm down.

So these are small things, but I feel like they are a good step in the right direction. I feel like I am making progress because these are things that I would have been unwilling to even try in the past, wanting to focus only on my feelings & end up making myself miserable.