3 DBT Skills For Coping with the Coronavirus CrisisDavid W. Eckert, Senior ConsultantCoordinated Care Services, Inc.
About the SpeakerDavid W. Eckert, LMHC, NCC, CRCSenior ConsultantCoordinated Care Services, Inc. (CCSI)
3 DBT Skills for Coping with the Coronavirus Crisis
S.T.O.P.- DISTRESS TOLERANCE TOOL
RADICAL ACCEPTANCE
RELAXATION AND RETHINKING
What is Dialectical Behavioral Therapy (DBT)?Dialectical Behavioral Therapy (DBT) is a type of cognitive behavioral therapy that involves the use of a set of skills to manage distress and improve emotional regulation (among other things)
The skills are well aligned with mindfulness practices and non-judgmental approaches
DBT was developed by Dr. Marsha Linehan in the late 1980s
Distress Tolerance
When thoughts run away with emotions…
It is helpful to interrupt these negative cycles.
S.T.O.PWhen you begin to feel distressed, fearful, anxious, angry, or sad… ‣ Stop! -Don’t react to what ever is happening, take control of
your mind and emotions. Be still…‣ Take – a step back, remove your self from the situation, and
take a deep breath. Don’t act on your emotions!‣ Observe – your surroundings and do an internal self check-
in. What are you feeling right now? What are others doing and saying?
‣ Proceed Mindfully- Think about what you would like to see happen and how you can make the situation better. What are your intentions? At the minimum, avoid doing something that makes the situation worse.
Radical Acceptance‣ Stop fighting reality ‣ Let go of impulsive and destructive behaviors ‣ Accept things as they are ‣ Acceptance allows us to choose action over suffering‣ Then you can decide what we want to do about the problem
Example of Radical
Acceptance
“Resentment is like drinking poison and then hoping it will kill your enemies.” -Nelson Mandela
Radical Acceptance and Coronavirus
Fighting Reality Accepting Reality
‣ Even with social distancing, I can still stay busy and productive
‣ This whole COVID-19 thing is awful, but at least I can be safe at home
‣ Though much of what is happening is out of my control, there are many things I can do that are within my control
‣ I’m going to make sure my family and friends are taken care of
‣ This whole thing is surreal‣ It can’t be happening‣ How can I get anything
done with this social distancing going on?
‣ I don’t know where to start with the different projects in my head, so I’m just binge-watching TV
Basic Needs and Radical Acceptance
Radical Acceptance is not the solution if the cause of distress is related to essentials like food, clothing, and shelter
Connect to the COVID-19 Resources in your area
Relaxation
A skill that combines both the body and the mind…‣ Relaxation-• Go through a full-body relaxation exercise • Starts with your fingers and hands • Goes through your wrists, arms, and shoulders • Then travels all the way through your neck, head, chest • Through your hips, legs, feet and toes. ‣ Let go of tension from one end of you to the other.‣ How to Do Progressive Muscle Relaxation:
https://www.youtube.com/watch?v=1nZEdqcGVzo
Rethinking‣ Turn your mind toward acceptance and
look for what the moment might have to offer.
‣ Are there opportunities for you to take a next step on your path toward the life you want to live?
3 DBT Skills for Coping with the Coronavirus Crisis
S.T.O.P.- DISTRESS TOLERANCE TOOL
RADICAL ACCEPTANCE
RELAXATION AND RETHINKING
Thank you and take care!
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