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Some people are better at regulating emotions than others. The Biosocial Theory of Emotions outlines five factors expla...
26/06/2024

Some people are better at regulating emotions than others. The Biosocial Theory of Emotions outlines five factors explaining why this may be.

1. Emotional intensity and sensitivity have a biological basis. Some people are biologically more sensitive to emotions and feel emotions more intensely than others.
2. Impulsivity has a biological basis. Some people find it harder to regulate their behaviour and are more prone to impulsive choices and actions.
3. The social environment significantly influences the ability to regulate emotions and behaviours.
4. An invalidating social environment makes it extremely difficult to regulate emotions.
5. Biology and environment interplay to create a perpetual cycle.

(adapted from Linehan, (2015) ‘DBT Skills Training Manual, 2nd ed.’)

In other words, some of us are born with the ability to feel emotions more intensely than other people. This can lead to problems regulating behaviours. Biology and environment can influence the person in such a way that emotional regulation is more difficult.

People living with emotional intensity and impulsive behaviours have been classified as having Borderline Personality Disorder (BPD)/Emotionally Unstable Personality Disorder (EUPD)/Emotional Intensity Disorder. The different names for the disorder reflect a general lack of understanding about the condition.

Being mindful of thoughts is a skill from Dialectical Behaviour Therapy (DBT) & Acceptance Commitment Therapy (ACT). Th...
17/06/2024

Being mindful of thoughts is a skill from Dialectical Behaviour Therapy (DBT) & Acceptance Commitment Therapy (ACT).

The strategies above were adapted from the Distress Tolerance module of Marsha Linehan’s DBT Skills Training Manual.

Both DBT & ACT teach the value of observing thoughts instead of fusing with them or believing that we are our thoughts.

Approaching our thoughts mindfully by observing them demonstrates that thoughts are not catastrophic. They are just thoughts. We cannot see them, touch them, feel them.

Change the relationship you have with your thoughts. It’s the path to freedom.

17/06/2024

Radical Acceptance is a powerful DBT skills.

Its not always easy, but sometimes its the only choice we have.

And it can lead to freedom.

Check the Facts is a basic skill of Cognitive Behaviour Therapy (CBT) & Dialectical Behaviour Therapy (DBT). It is used ...
09/06/2024

Check the Facts is a basic skill of Cognitive Behaviour Therapy (CBT) & Dialectical Behaviour Therapy (DBT).

It is used to alter your emotional response to a situation.

Often emotions arise based on our own interpretations, judgements & assumptions and not on the facts of the situation. If we act on these emotions, we often make things worse.

No one holds the absolute truth. Two opinions can be completely different but still valid. Assuming only our judgements are correct can lead to conflict.

Checking the facts involves asking a set of six questions:
1. What is the emotion I want to change?
2. What event is prompting my emotion?
3. What are my interpretations, thoughts, and assumptions about the event?
4. Am I assuming a threat? - Label it and evaluate the likelihood of it occurring.
5. What is the catastrophe? – Is it an actual catastrophe & what are the realistic consequences if it does occur?
6. Does my emotion and/or intensity fit the facts?

08/06/2024

!Emotions should be trusted sometimes.

Saying emotions should always be trusted is a black and white thinking error. This means it’s a statement containing absolutes, which is the opposite of dialectic.

Dialectical theory states that two opposing views can both be true. If you use black and white thinking, you risk missing all the rich information contained in the grey area.

Dialectical Behaviour Therapy (DBT) teaches that emotions can arise from Emotion Mind. These emotions are usually ‘hot’ and not based on facts.

Being mindful of emotions is one skill that you can use to get to know which emotions arise from Emotion Mind. Check the Facts is another skill.

Get to know how you experience each emotion by paying close attention to what happens to your body during that emotion.

For example, where in your body do you feel your anger? It is in your head? Or in your stomach? Do you clench your fists? Or grind your teeth? These early warning signs help communicate to you that it may be time to use a skill of emotional regulation.

Emotions are truly dialectic in nature, meaning they are complex & have many elements. They can guide and inform us. But they can also cause us to misjudge things.

Dialectical Behaviour Therapy (DBT) looks more complicated than it really is. There is so much useful practical wisdom in DBT. If you’re looking for a treatment to quiet big emotions, soothe your sensitive side, or teach you how to be the best you can be in relationships, DBT could be a good fit. It’s jam-packed with easy to learn skills.

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05/06/2024

I absolutely love this one.

Adapted from Marsha Linehan’s, (2015)., DBT Skills Training Manual, 2nd ed.

Essentially when we are faced with any kind of problem there are only four options to consider.

Looking at things this way simplifies the problem and provides a possible way forward. It’s also really empowering to know that actually, you can do something about it.

a) If I can change the situation, I can problem solve to find the solution. If I don’t want to problem solve, or if I believe there is no solution, I can simply leave the situation or abandon the problem altogether.

b) If I cannot change the situation, or if there is no solution to this problem, I can change the way I feel about the situation or problem by using some emotional regulation skills (check the facts, opposite action, problem solving, cope ahead).

c) If I cannot change the situation or if there is no solution to this problem, I can also accept the situation and let it be.

d) If I do not do any of the above, I will stay miserable. Therefore, if I am miserable, it’s my own fault and if it’s my own fault, I can change it.

This amazing logic is all thanks to reasonable mind. It can be useful when necessary!

Dialectical Behaviour Therapy (DBT) looks more complicated than it really is. There is so much useful practical wisdom in DBT. If you’re looking for a treatment to quiet big emotions, soothe your sensitive side, or teach you how to be the best you can be in relationships, DBT could be a good fit. It’s jam-packed with easy to learn skills.

Follow for more, share or save for later.

#

Understanding dialectics & mindfulness is the key to mastering DBT.Dialectical theory states that two opposing forces ca...
31/05/2024

Understanding dialectics & mindfulness is the key to mastering DBT.

Dialectical theory states that two opposing forces can exist and both can be true. For example, “I am scared & this is a safe place.”

Mindfulness in DBT teaches the art of non-judgement, awareness & acceptance.

DBT offers essential skills to regulate emotions & rescue relationships. It can help anyone who has big emotions that sometimes get in the way. Relationships can also suffer when emotions are too overwhelming.

DBT is a ‘first-step’ therapy that is based on changing behaviour. The skills help to ground you, empowering you to take charge of your life. This improves self-esteem and general feelings of well-being.

18/05/2024

Dont let myths about emotions get in the way of your relationships.

Myths that tell us to keep our unpleasant emotoins to ourselves, that we are weak and should be able cope on our own, get in the way of living authentically and being vulnerable with the people we love.

Sharing our unpleasant feelings is a healthy form of communication. Sharing our vulnerability can deepen our relationships. For those of us with an avoidant attachment style, being vulnerable is one of the first steps towards healing our attachment wounds.

Emotion myths get in the way of emotional intelligence and emotional regulation. Understanding that difficult emotions are a part of life helps us to realise that part of life is suffering. This is a wise understanding based in mindful teachings and Buddhism.

All emotions have a function. They tell us what's important, they communicate to others and motivate action and behaviour. The skill is to listen without judgement and let the emotions pass with awareness and acknowledgement.

Emotions are our teachers and our guides. Learning how to regulate powerful emotions helps us feel a sense of self-efficacy- a belief that we are capable and cope with the ups and downs of being human.

Drop a like if you can relate.

It's Borderline Personality Disorder (BPD) awareness month. Let's take a look at some of the issues with label BPD.💡 The...
13/05/2024

It's Borderline Personality Disorder (BPD) awareness month. Let's take a look at some of the issues with label BPD.

💡 The disorder was named in the 70's and means the border between neurosis and psychosis. Although the term neurosis is hardly used in psychiatry or psychology anymore, it refers to anxieties which are so deep seated, based in experiences from the past, that they are repressed and not available to our awareness. Psychosis refers to a state where reality becomes distorted.

❗️BPD is actually poorly understood. Stigma and prejudice affect people that live with the condition to the extent that they often don't seek help.

💡 BPD can be weaponized against women in ways that cause further harm and isolation.

❗️ In recent times the disorder has become highly politicised, with some arguing that the disorder is based on stereotypical ideas within established patriarchy that victimize the victim.

❤️‍🩹 In fact, people living with the condition are often victims of repeated abuse & trauma, often suffering from CPTSD as well.

💡BPD was renamed Emotionally Unstable Personality Disorder (EUPD) in the latest DSM-V. Some say this name is even more stigmatizing.

During this month, people living with the condition have an opportunity to be heard and understood.

What do you think of the term "borderline"?
What about EUPD?
Drop a like, or share your thoughts to spark a discussion, helping to raise awareness this month. ❤️


Dialectical Behaviour Therapy (DBT) can get a bad wrap. Usually this is because it's exclusively a skills based treatmen...
12/05/2024

Dialectical Behaviour Therapy (DBT) can get a bad wrap. Usually this is because it's exclusively a skills based treatment that pays little attention to how you feel about yourself. It can also seem overwhelming, like there are just too many skills to learn.

The aim of DBT is to educate. The skills are not hard to learn but you do have to practice them regularly to make them effective.

The great thing about DBT is that the creator, Marsha Linehan managed to summarise and package nearly all of the behavioural skills of Cognitive Behaviour Therapy (CBT) into the DBT program. She went further by adding mindfulness as the core skill. What puts DBT apart from other behavioural therapies is that it incorporates the spiritual aspect of mindfulness. In this way DBT does two things:

1. teaches skills
2. helps you develop a lasting, meaningful sense of self and connection to the universe.

DBT is generally taught in group therapy. This can be a challenge for some people. But you can also learn DBT in individual therapy, where there is more of an opportunity to discuss and explore which skills may work best for you.

The aim of DBT was never to change the way you feel about yourself or address past hurts or traumas. It won't address a low self esteem, or negative core schemas. That's not the point of DBT.

But DBT will improve your self-efficacy. This means that learning DBT will help you believe that you are capable of handling the ups and downs of your emotions and the issues within your relationships. This can be incredibly empowering.

DBT may not be for everyone. But it's definitely a practical, no nonsense approach that's been scientifically validated.

If you're looking for something a bit more validating of your experiences, try to find a person-centered therapist that has training in schema therapy.

Drop a ❤ if you've found this useful, or share with a friend who might benefit.

Anyone out there tried DBT? What's your experience been like?

Dialectical Behaviour Therapy (DBT) teaches the Interpersonal Effectiveness skill of FAST.FAST encourages us to hold ont...
03/05/2024

Dialectical Behaviour Therapy (DBT) teaches the Interpersonal Effectiveness skill of FAST.

FAST encourages us to hold onto our personal boundaries and self respect in relationships.

Relationship effectiveness refers to the skill of encouraging positive interactions in your relationships.Dialectical Be...
01/05/2024

Relationship effectiveness refers to the skill of encouraging positive interactions in your relationships.

Dialectical Behaviour Therapy (DBT) teaches us the GIVE skill.

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