Summary of Matthew McKay, Jeffrey C. Wood & Jeffrey Brantley's The Dialectical Behavior Therapy Skills Workbook

Everest Media

Description

Please note: This is a companion version & not the original book.
Sample Book Insights:
#1 Overwhelming emotions are when you experience intense pain that is difficult to cope with. People who struggle with this often use unhealthy, unsuccessful coping strategies because they don’t know what else to do.
#2 To avoid long-term suffering, you must learn how to cope with your pain in a healthy way. Distraction skills help you get away from situations that are causing you emotional pain, and self-soothing skills help you calm down and relieve your pain.
#3 The first distress tolerance strategy you need to learn is REST. It reminds you to: relax, evaluate, set an intention, and take action. First, stop what you’re doing and freeze for a few seconds. Then, ask yourself what’s happening in the situation. Remember to not act impulsively.
#4 The first step in changing your self-destructive and problematic behaviors is to identify and anticipate when you will likely have to use REST. When you do, it’s usually an indicator that something is happening that will require you to make a choice: either you’ll act impulsively and do what you normally do, or you’ll use one of the coping skills in this book.

Sujets

• Santé et bien-être
• Santé mentale & traumatisme
• Santé mentale
• Santé mentale
• Général
• Mood disorder

Informations

• Publié par: Everest Media LLC
• Date de parution: 10 avril 2022
• Nombre de lectures: 0
• EAN13: 9781669384007
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Insights on Matthew McKay and Jeffrey C. Wood & Jeffrey Brantley's The Dialectical Behavior Therapy Skills Workbook
Contents Insights from Chapter 1 Insights from Chapter 2 Insights from Chapter 3 Insights from Chapter 4 Insights from Chapter 5 Insights from Chapter 6 Insights from Chapter 7 Insights from Chapter 8 Insights from Chapter 9 Insights from Chapter 10 Insights from Chapter 11 Insights from Chapter 12 Insights from Chapter 13
Insights from Chapter 1

#1

Overwhelming emotions are when you experience intense pain that is difficult to cope with. People who struggle with this often use unhealthy, unsuccessful coping strategies because they don’t know what else to do.

#2

To avoid long-term suffering, you must learn how to cope with your pain in a healthy way. Distraction skills help you get away from situations that are causing you emotional pain, and self-soothing skills help you calm down and relieve your pain.

#3

The first distress tolerance strategy you need to learn is REST. It reminds you to: relax, evaluate, set an intention, and take action. First, stop what you’re doing and freeze for a few seconds. Then, ask yourself what’s happening in the situation. Remember to not act impulsively.

#4

The first step in changing your self-destructive and problematic behaviors is to identify and anticipate when you will likely have to use REST. When you do, it’s usually an indicator that something is happening that will require you to make a choice: either you’ll act impulsively and do what you normally do, or you’ll use one of the coping skills in this book.

#5

When Bryan began to argue with his wife, Kelly, he would often start belittling her. Afterward, when he felt ashamed, Bryan would suddenly walk out and go to the local bar. But recently, Bryan had been using this book and learning new coping skills. He knew which skills worked for him, but he often had trouble remembering to use them when he was overwhelmed by his anger and depression.

#6

Sarah struggled with overwhelming emotions and would usually alienate people with her excessive anger. One day, she took a dress back to a clothing store to return it because after buying it, she discovered that it was stained. Sarah was already bothered that she had to drive all the way back to the mall.

#7

Radical acceptance is a new way of looking at your life that helps you tolerate distress. It is a change in your attitude that allows you to accept your pain, regardless of who or what caused it.

#8

Radical acceptance means accepting your present situation without judgment or criticism. It means recognizing that your present situation exists because of a long chain of events that began far in the past.

#9

Using the coping statements you checked, begin radically accepting different moments in your life without judging them. It will be difficult to accept very painful situations, so start with smaller events.

#10

You can distract yourself from your self-destructive emotions and thoughts by engaging in nonharming activities. For example, instead of hurting yourself, hold an ice cube in one hand and squeeze it. The sensation from the cold ice is numbing and very distracting.

#11

Doing something pleasurable when you are feeling overwhelmed is the best way to distract yourself from painful emotions. You can do this activity on a regular basis, and it’s also helpful to engage in something pleasurable every day.

#12

Check the ones you’re willing to do, and then add any activities that you can think of: talk to a friend on the telephone, go out and visit a friend, invite a friend to come to your home, text-message or email your friends, organize a party, exercise, lift weights, or yoga, tai chi, or Pilates.

#13

You can distract yourself from pain by paying attention to someone else. For example, you can help someone else with a chore, grocery shopping, or housecleaning, ask your parents or grandparents if you can help them with something, or volunteer at a homeless shelter.

#14

The human brain is a wonderful thought-producing machine. It turns out millions of thoughts every day. Most of the time, this makes our lives much easier. But we can’t control what our brain thinks about. We can only distract our thoughts.

#15

You can distract yourself from your anxiety by leaving the situation if it’s becoming too much. Remember, if you’re already overwhelmed by your emotions, it will be harder for you to think of a healthy resolution to your problem.

#16

You can distract yourself from your emotions by doing tasks and chores. For example, if you’re feeling angry, you could wash the dishes, make phone calls to people you haven’t spoken to in a while, or clean your room.

#17

To distract yourself from your pain, you can use counting, subtracting by increments of seven, or any other distraction technique that you’re willing to use. Your distraction plan should be a list of those distractions that you’re willing to use.

#18

To help you relax, you can use your five senses of smell, sight, hearing, taste, and touch. Find smells that make you feel good, and cut out pictures that you like.

#19

Find a place that’s soothing for you to look at, like a park or a museum. Then find a picture of a place that’s soothing for you to look at, like the ocean.

#20

Listen to the sound of a personal water fountain, a meditation recording, or the rushing or trickling water. Other ideas: take a warm or cold shower, enjoy the feeling of the water falling on your skin, take a warm bubble bath, or enjoy the soothing sensations on your skin.

#21

To help you relax, try the suggestions in this section. Be specific about what you’re going to do. Make a list of ideas to try at home and a list of ideas you can take with you when you’re away from home.