Jake AsherDialectical Behavior Therapy (DBT) is a powerful tool for managing intense emotions, building emotional resilience, and fostering mindfulness. One of the core mindfulness skills in DBT is Observe. This skill is foundational in cultivating awareness and is the first step toward developing…
Jake AsherDialectical Behavior Therapy (DBT) is a therapeutic approach developed by psychologist Marsha Linehan to help individuals with intense emotional experiences, especially those living with borderline personality disorder (BPD). BPD is characterized by difficulties in regulating emotions, maintaining stable relationships, managing self-image, and…
Jake AsherMany people with Borderline Personality Disorder (BPD) struggle with low self-esteem. The symptoms of BPD often cause tumultuous relationships, difficulties staying in education or employment, and a general lack of direction in life, all of which harm self-esteem. However, there is a…
Jake AsherDialectical Behavior Therapy (DBT) consists of four cores: Mindfulness, Distress Tolerance, Emotional Regulation, and Interpersonal Effectiveness. Each of these cores provides a way to better cope with the symptoms of Borderline Personality Disorder (BPD) and how severely those symptoms affect you. Today…
Jake AsherWise Mind is one of the most crucial concepts in Dialectical Behavior Therapy (DBT) and is designed to help people achieve a balanced state of mind. For people with Borderline Personality Disorder (BPD), who tend to think in a black-and-white manner, Wise…
Jake AsherDialectical Behavior Therapy (DBT) is a type of psychotherapy developed by Dr. Marsha Linehan. It’s for people who have a hard time managing their emotions, especially those with Borderline Personality Disorder (BPD). DBT mixes ways of changing behavior and thinking with mindfulness…
Jake AsherDistress tolerance skills are one of the four modules of Dialectical Behavior Therapy (DBT) that provide the necessary tools to tolerate situations you can’t immediately change. This means accepting the situation and tolerating the unpleasant emotions. One of these distress tolerance skills…
Jake AsherOne of the key skills taught in Dialectical Behavior Therapy (DBT) is DEARMAN, an acronym that stands for Describe, Express, Assert, Reinforce, Mindful, Appear confident, and Negotiate. This skill is designed to help individuals communicate effectively and assertively, improving interpersonal relationships and…
Jake AsherThe TIPP exercise is a skill from Dialectical Behavior Therapy (DBT) designed to help individuals manage extreme emotional distress and regain emotional equilibrium quickly. It stands for Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation. For someone with BPD, using TIPP…
Jake AsherOne of the critical challenges people with Borderline Personality Disorder (BPD) face is issues with distress tolerance, which is the capacity to withstand emotional discomfort and stressful situations without resorting to maladaptive coping mechanisms. Distress tolerance is a crucial component of emotional…
