How to use DBT to set goals in Therapy and in Life.

The main goal in DBT is to decrease any-type of problem behavior.

Behaviors to Decrease:

  • Interpersonal Chaos, loneliness, being in unhealthy relationships 
  • Unstable moods and emotions, and willfulness
  • Impulsive behavior, difficulty accepting reality 
  • Mindlessness, emptiness, judgmental attitude

Behaviors to Increase:

  • Interpersonal effectiveness
  • Emotional Regulation
  • Distress Tolerance
  • Mindfulness

Before setting a goal with a client we do a quick Values Assessment:

The next step is the fun DBT activity of the DBT House:

As stated in the Podcast other people have used the SMART goals Model :

Please reference here for more info on SMART Goals.

Reducing Vulnerabilities – DBT Please Skill – Finding Middle Path Podcast

  1. Reducing Vulnerabilities – DBT Please Skill
  2. Goal Setting in DBT Therapy
  3. Top 3 Non DBT Books ( Resources )
  4. What to know when beginning DBT.
  5. Finding Middle Path – Intro

Top 3 Therapy Books ( Non-DBT )

Boundaries – Dr Henry Cloud and John Townsend

Co-Dependent No More – Melody Beattie 

Trauma Stewardship -Laura van Dernoot Lipsky

As stated in my recent podcast I highlight reasons why these are my GO TO books that are non-DBT.

What you need to know when starting DBT.

What to know at the beginning of starting DBT ( Dialectical Behavioral Therapy). Some key elements all clients should be aware of are: 

  • Individual Therapy Sessions
  • Coaching Calls
  • Diary Cards
  • Group Therapy

Each is a vital part of DBT and add an extra element that some other therapies do not offer. 

What questions do you have about DBT? You can email me at middlepathmo@gmail.com or Find on IG @FindingMiddlePath. http://www.findingmiddlepath.com 

Reducing Vulnerabilities – DBT Please Skill – Finding Middle Path Podcast

  1. Reducing Vulnerabilities – DBT Please Skill
  2. Goal Setting in DBT Therapy
  3. Top 3 Non DBT Books ( Resources )
  4. What to know when beginning DBT.
  5. Finding Middle Path – Intro

A New Podcast: Finding Middle Path

Welcome to a new Podcast about all things DBT ( Dialectical Behavioral Therapy) and all resources around it.

Why a podcast about DBT? It is the therapy I use the most in my personal life and with my clients to get the best intended results. Want to know more about your emotions? What to learn how to survive a panic attack or depressive episode? or Do you want to have Healthier Relationship? This is what DBT is all about.

I have been doing this for over 5 years and with each year my resources expand and grow with each skill. DBT is a therapy that I do not feel stuck in as a practitioner and as a percipient. As a christian and a counselor the skills are very adaptable to any spiritual practice.

Though this podcast it will be structured around the Fundamentals and skills and to share personal stories of people who have grown through DBT and have developed a life worth living.

Overall, I want you to ask any questions about therapy and get over the stigma of reaching out for help. “It is Ok Not to Be Ok.”

Reducing Vulnerabilities – DBT Please Skill – Finding Middle Path Podcast

  1. Reducing Vulnerabilities – DBT Please Skill
  2. Goal Setting in DBT Therapy
  3. Top 3 Non DBT Books ( Resources )
  4. What to know when beginning DBT.
  5. Finding Middle Path – Intro

COVID-19 and Checking the Facts

There are so many ideas floating around about the Coronavirus (Covid-19). Should I wear a mask? How long does it take to disinfect? How much alcohol needs to be in hand-sanitizer to be effective? It can cause anxiety when so the information is constantly being thrown at us.

This is why it is VITAL to us your DBT skill of Checking The FACTS! It sounds so simple and while it is, it is also impactful. Such as a client who was told that some “mask” were actually spreading the virus. Mask are not spreading the virus, improper usagage of mask (just like any tool) can potentially cause the spread to intensify.

Many “fear” associated and driven ideas are just that. So consider your sources and reduce your anxiety and depression.

Use your tools – Properly!

Compliments go a Long Way.

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Now days it is so easy to slip into the Negative. “Life Sucks”.., “You wont believe what happened at work today..”, insert any negative comment and you can relate. The negatives seem to come easier, and the positives seem to fade away. In fact, it has been said that for every 99 complements the person tends to remember the 1 negative statement. We are looking for reasons to be

I don’t know you are the kind of person to give random compliments to random strangers, but if you are I’m sure you have thought about if it made a difference or not.

Yet if you have ever been on the other side of the compliment then you know that in YOUR life it can make a difference. When life is busy, and the phone is ringing, you are writing something down in your calendar so you dont forget it and someone else it tying to ask you a question that requires thought, you can be a little over whelmed. Yet when some one simply smiles, and gives you a compliment on your appearance, or how great of a job you are doing or simply says ” I hope you have a great day (sincerely) it can really help your mood.

Therefore make a challenge to give out 1-3 Random Compliments (that are sincere). If you get in the habit then it will hopefully come back on you 2 fold. Or you can also think that “What goes around, comes around.” Be honest, open and think of something really great to brighten their day.

Trust

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TRUST is a powerful thing. When you have it in someone, or a relationship it can really bring the relationship to a natural level of comfort. Yet in the opposite, when there is a lack of it a relationship can tend to quickly fall apart at the seems. But what if you don’t trust yourself?

A few years ago I read a great book called “So Long Insecurity” by Beth Moore. It was such a great book , but I think its time for a check up. The book focuses on why women have, and develop these insecurities. It hits home with any woman, and causes a woman to really think “am I really secure with who I am?” After shaking your foundations it then starts to evaluate why women develop these insecurities. Most of the times it talks about family histories, or work, or finding security in your job or what you spend most of your time on. Yet it also talks on how relationships with men can tend to really rock us to our core.

It is crazy how women who feel that they are completely sane can do things that are ridiculous in a relationship. Things that they see later on in life and thinking “Who was that person?” I call it the “crazy gene.” Yes I have evaluated women in the past and passed my own judgement, but when your are in the moment you just cant see how deep you are.

So what is the cure? Well the biggest one is to find security and trust in yourself. Who are you? Who makes you who you are? What do YOU like, feel, believe…? When those things are found, it tends to help you to center your thoughts about trust.

It is when we start to drop the concern of ourselves that our lack of trust, and insecurities then falls on those around us. Things completely spiral out of control and when trust is broken it is hard to rebuild.