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The Dialectical Behavior Therapy Skills Card Deck: 52 Practices to Balance Your Emotions Every Day

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Early on in ST, the client must develop an understanding of their mode model and its implications for treatment (Arntz & Jacob, 2013). Look for shame in particular as a secondary emotion. It is common to feel shame in response to the primary emotion or the behaviors you used in response to the primary emotion. For example, you may feel shame about lashing out in anger. Emotion Myths Sometimes the secondary emotion can be the same as the first. A person can get angry for being angry, or depressed for being depressed. In these two cases, anger and depression are both the primary and the secondary emotions. Build Mastery is about doing something every day that makes you feel competent, confident, that you are good at something, or are making progress. It can be anything from practicing guitar to doing laundry. Build Mastery is supposed to give you that good feeling you get when you cross something off your to-do list. It’s why cleaning your room makes you feel so much better.

Empathic confrontation is vital for successful ST. The client is confronted with “interpersonal patterns” empathically as part of the therapeutic relationship (Arntz & Jacob, 2013).Cope ahead – have a plan in place for how you’ll cope successfully when faced with a challenge (refer to my Crisis Plan printable for putting a plan in place).

Many people find this therapy model helpful, and the specific, actionable steps DBT offers appeals to many people. Schema healing, while essential to ST, is not easy, yet several tools and techniques can help the process (Young et al., 2007; Jacob & Arntz, 2013). 1. Explore maladaptive modes Behavior Chain Analysis: This phrase is a complicated way of saying, “Study how your choices impact the responses you get.” Most of us navigate life and relationships by relying mostly on behavior patterns rather than thoughtfully considering every action. For those of us who experienced modeling of dysfunctional behaviors, we may have adopted behavior patterns that work against us. Taking time to study our choices and what happens as a result can help us recognize patterns we’d like to change and begin that work. The Good Mood Clinic podcast provides a series of fascinating and insightful episodes based on Schema Therapy and its application.The therapist asks the client to carry the diary with them and complete it when a schema is triggered.

I’m Doing My Best: An encouraging mantra to tell yourself. When it’s hard to say kind things to ourselves organically, having a few mantras to return to can help manage stress, gain a sense of control, and soothe. Skills Flash Cards. These cards are helpful in familiarizing both clients and therapists with the Skills Modules within DBT and may be used in conjunction with Skills Group or Individual Therapy. The DBT skills training is structured in four specific modules: (1) Mindfulness, (2) Emotion Regulation, (3) Distress Tolerance, (4) Interpersonal Effectiveness. there is an an additional module for adolescents and families called “The middle path.” Participants learn to use DBT techniques including mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness. There is a fee for service. It’s quite possible you’re using DBT (Dialectical Behavior Therapy) skills without even realizing. That’s the beauty of DBT. The skills that are taught can be done in home, at work, at school, wherever they are needed. All the tools needed are easily accessible. What is a flash card used for? Awareness, Acceptance, Action: This is an acronym that describes the process of mindful change – becoming aware of your situation/thoughts/feelings (without judgment), accepting the nature of the situation/your thoughts/feelings, and finding a way to create change (take action) where it is needed.Sometimes this is not the best thing to do. If you are afraid because you are in an unsafe situation, pay attention to that fear. Do not go into that unsafe situation.

It is essential to help the client understand the process behind ST and, in particular, the terms and definitions. This is vital before attempting to embark on therapy and assigning worksheets to the client.Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences.

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