Psychotherapy is a form of treatment of mental health concerns and emotional challenges. In colloquial terms it is also called talk therapy. Psychotherapy can be used to treat a wide range of mental health conditions like anxiety, trauma, stress, interpersonal difficulties, chronic pain, self esteem issues etc. Dialectical Behavior Therapy (DBT) is a form of psychotherapy. The word "dialectical" is an assimilation of the idea of balancing acceptance of who one is and change behaviors, reactions and emotions.
DBT teaches individuals to accept themselves as they are while also working towards positive change. It focuses on teaching four core skills (mindfulness, acceptance & distress tolerance, emotional regulation, and interpersonal effectiveness).In this article, we will focus on two core skills namely Mindfulness and Distress tolerance.
In the movie Marry Me, there is a quote, “If you sit in a question long enough, the answer finds you. This quote reflects DBT core skills namely distress tolerance and mindfulness. Distress tolerance is a core skills that equips individuals with techniques to navigate intense emotions and urges without resorting to impulsive or harmful behaviors. When you "Sit in a problem" you create space for the ability to withstand discomfort while staying in the present moment. This may help access our inner wisdom and allow insights to naturally arise. It helps reduce reactivity, gain clarity and perspective and improve decision making.
Mindfulness involves paying full attention to the present moment without judgment. It's about observing your thoughts, emotions, and bodily sensations as they arise, acknowledging them without getting caught up in them. By practicing mindfulness, individuals can develop greater awareness of their internal experiences, allowing them to respond more effectively to stressors and make conscious choices. This skill enhances emotional regulation, reduces impulsivity, and fosters a deeper connection with oneself and the world around.
By learning and practicing these skills, individuals can create positive changes in their lives, leading to improved mental health and well-being.
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