{"id":307,"date":"2019-12-04T10:27:57","date_gmt":"2019-12-04T10:27:57","guid":{"rendered":"https:\/\/www.mindyog.com\/blog\/?p=307"},"modified":"2020-03-02T11:11:21","modified_gmt":"2020-03-02T11:11:21","slug":"dialectical-behavior-therapy","status":"publish","type":"post","link":"https:\/\/www.mindyog.com\/blog\/dialectical-behavior-therapy\/","title":{"rendered":"Dialectical Behavior Therapy"},"content":{"rendered":"\n<p style=\"text-align:justify\">A lot of people struggle with\noverwhelming emotions. It\u2019s as if the knob is turned to maximum volume on much\nof what they feel. When they get angry or sad or scared, it shows up as a big,\npowerful wave that can\u2019t be controlled.&nbsp;<\/p>\n\n\n\n<p style=\"text-align:justify\">If you\u2019ve faced overwhelming emotions\nin your life, you know what we\u2019re talking about. The trouble is, the more you\ntry to suppress or put a lid on your emotions, the more overwhelming they can\nget.&nbsp;<\/p>\n\n\n\n<p style=\"text-align:justify\"><strong>Dialectical behavior therapy,<\/strong> developed by Marsha Linehan, is extraordinarily effective at helping people manage overwhelming emotions. Research shows that dialectical behavior therapy strengthens a person\u2019s ability to handle distress without losing control or acting destructively. <em>Dialectical behaviour therapy <\/em>has been proved to be very useful in treating people with borderline personality disorder, mood disorders, people trying to harm them self repetitively and also substance abuse. Therapist and the client works on the model of acceptance and change.&nbsp;<\/p>\n\n\n\n<p style=\"text-align:justify\"><strong><a href=\"https:\/\/www.mindyog.com\/dbt\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Dialectical behavior therapy (opens in a new tab)\">Dialectical behavior therapy<\/a><\/strong> teaches four critically important skills that can both reduce the size of emotional waves and help you keep your balance when those emotions overwhelm you.<\/p>\n\n\n\n<p style=\"text-align:justify\">1.&nbsp;<strong>Distress tolerance<\/strong>&nbsp;will help you cope better with painful events\nby building up your resiliency and giving you new ways to soften the effects of\nupsetting circumstances.<\/p>\n\n\n\n<p><strong>DISTRESS TOLERANCE SKILLS: WHAT ARE THEY?<\/strong><\/p>\n\n\n\n<p style=\"text-align:justify\">We all have to cope with distress as\nsome point of our lives. It can be either physical or emotional. Most of the\ncases the pain and situation is something which we cannot predict and thus we\ncan\u2019t avoid. So the best possible thing left for us to do is cope with them\neffectively.&nbsp;<\/p>\n\n\n\n<p style=\"text-align:justify\">Some people experience more pain and\nmore emotional distress than others. They are so overwhelmed by their emotions\nand situations that they end up doing something worse as the situation feels\nthe end of the world to them.&nbsp;<\/p>\n\n\n\n<p><strong>And when they can\u2019t cope with their emotions effectively they end up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>spending great deal of time thinking about\n     past experiences, mistakes and problems.&nbsp;<\/li><li>They feel anxious about their future&nbsp;<\/li><li>Get into addiction&nbsp;<\/li><li>Displace your anger on others&nbsp;<\/li><li>Get involved in dangerous and violent\n     behaviour.&nbsp;<\/li><li>You end up doing emotional eating&nbsp;<\/li><li>Avoid social activities&nbsp;<\/li><li>Involve in self harm activities&nbsp;<\/li><li>Get involved in unsafe sexual activities&nbsp;<\/li><li>&nbsp;<\/li><\/ul>\n\n\n\n<p style=\"text-align:justify\">There are different distress\ntolerance skills. The first set of skills which help you distract yourself from\nthe situation which is causing you immense pain. Here distraction is not\navoiding the situation, but rather channelising the emotions in other\nactivities. The other set of skills will help you to self soothe yourself,\nwhere it will help you to be compassionate about yourself.&nbsp;<\/p>\n\n\n\n<p style=\"text-align:justify\">2.&nbsp;<strong>Mindfulness<\/strong>&nbsp;will\nhelp you experience more fully the present moment while focusing less on\npainful experiences from the past or frightening possibilities in the future.\nMindfulness will also give you tools to overcome habitual, negative judgments\nabout yourself and others.<\/p>\n\n\n\n<p style=\"text-align:justify\">3.&nbsp;<strong>Emotion regulation<\/strong>&nbsp;skills help you to recognize more clearly\nwhat you feel and then to observe each emotion without getting overwhelmed by\nit. The goal is to modulate your feelings without behaving in reactive,\ndestructive ways.<\/p>\n\n\n\n<p style=\"text-align:justify\">4.&nbsp;<strong>Interpersonal effectiveness<\/strong>&nbsp;gives you new tools to express your beliefs\nand needs, set limits, and negotiate solutions to problems\u2014all while protecting\nyour relationships and treating others with respect. The person is taught to\nkeep his feelings and views in front of the other, without hurting the other\none and without compromising his own self worth.&nbsp;<\/p>\n\n\n\n<p><strong>MindYog<\/strong><\/p>\n\n\n\n<p><strong>Address: Signet Tower, 9th Floor, DN-2, DN Block, Sector V, Bidhannagar, Kolkata, West Bengal 700091<\/strong><\/p>\n\n\n\n<p><strong>Phone: 090733 72300<\/strong><\/p>\n\n\n\n<figure><iframe src=\"https:\/\/www.google.com\/maps\/embed?pb=!1m14!1m8!1m3!1d14736.39557460802!2d88.4338358!3d22.5754043!3m2!1i1024!2i768!4f13.1!3m3!1m2!1s0x0%3A0xc615001f701708a4!2sMindYog!5e0!3m2!1sen!2sin!4v1583147087660!5m2!1sen!2sin\" width=\"600\" height=\"450\" allowfullscreen=\"\"><\/iframe><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>A lot of people struggle with overwhelming emotions. It\u2019s as if the knob is turned to maximum volume on much of what they feel. When they get angry or sad or scared, it shows up as a big, powerful wave that can\u2019t be controlled.&nbsp; If you\u2019ve faced overwhelming emotions in your life, you know what [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":313,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-307","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","entry","has-media"],"_links":{"self":[{"href":"https:\/\/www.mindyog.com\/blog\/wp-json\/wp\/v2\/posts\/307","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mindyog.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mindyog.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mindyog.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mindyog.com\/blog\/wp-json\/wp\/v2\/comments?post=307"}],"version-history":[{"count":3,"href":"https:\/\/www.mindyog.com\/blog\/wp-json\/wp\/v2\/posts\/307\/revisions"}],"predecessor-version":[{"id":420,"href":"https:\/\/www.mindyog.com\/blog\/wp-json\/wp\/v2\/posts\/307\/revisions\/420"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mindyog.com\/blog\/wp-json\/wp\/v2\/media\/313"}],"wp:attachment":[{"href":"https:\/\/www.mindyog.com\/blog\/wp-json\/wp\/v2\/media?parent=307"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindyog.com\/blog\/wp-json\/wp\/v2\/categories?post=307"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindyog.com\/blog\/wp-json\/wp\/v2\/tags?post=307"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}