Mastering the art of emotional balance: How to incorporate DBT skills into your daily routine
In today’s fast-paced and ever-changing world, it can be challenging to maintain emotional balance. Life throws various challenges our way, from personal relationships to work-related stressors, and it’s easy to feel overwhelmed by these emotions. However, the good news is that there are effective techniques and skills available to help us find emotional stability, one of which is Dialectical Behavior Therapy (DBT).
DBT is an evidence-based therapeutic approach that combines elements of cognitive-behavioral therapy with mindfulness practices. It was originally developed to help individuals with borderline personality disorder, but its effectiveness has been acknowledged in other mental health conditions as well. DBT focuses on teaching individuals skills to enhance emotional regulation, distress tolerance, interpersonal effectiveness, and mindfulness.
Incorporating DBT skills into your daily routine can work wonders in achieving emotional balance. Here are some practical ways to master this art:
1. Start with mindfulness: Mindfulness is a cornerstone of DBT. It is about being fully present in the moment without judgment. To incorporate mindfulness into your routine, set aside a few minutes each day to practice mindfulness meditation. Start with focusing on your breath and gradually expand your awareness to other sensations, thoughts, and emotions.
2. Practice emotional regulation: Emotions can be overwhelming, leading to impulsive actions or emotional outbursts. DBT provides techniques to help regulate emotions. Start by identifying your emotions and understanding their triggers. Use the “ABC” Skill – A is for Action urges to avoid taking impulsive actions, B is for Breath to focus on deep breathing to calm your nervous system, and C is for Coping ahead, where you plan ahead for how you will respond to emotional situations.
3. Build distress tolerance skills: Life is filled with stress and challenges. Developing the ability to tolerate distressing situations is crucial to maintaining emotional balance. Utilize the TIPP Skill – temperature change, intense exercise, paced breathing, and using paired muscle relaxation techniques – to calm down when experiencing distress. Engaging in relaxation exercises, distracting activities, or taking a break can also help in managing high-stress situations.
4. Enhance interpersonal effectiveness: Healthy relationships contribute significantly to emotional well-being. DBT offers interpersonal effectiveness skills to enhance communication and maintain healthy boundaries in relationships. Use the DEAR MAN Skill – Describe the situation, Express your feelings, Assert your needs, Reinforce your reasoning, Mindful of the goal, Appear confident, Negotiate, and be open – to effectively communicate your needs while keeping the relationship intact.
5. Build a routine: Incorporating DBT skills into your daily routine requires consistency. Establish a structured daily routine that incorporates time for practicing mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness skills. This consistency will help develop a habit of applying these skills when faced with challenging situations.
6. Seek support: While incorporating DBT skills into your daily routine is beneficial, getting professional support is equally important. Consider working with a therapist trained in DBT who can guide you through learning these skills and provide guidance specific to your needs and challenges.
Mastering the art of emotional balance is a lifelong journey. By incorporating DBT skills into your daily routine, you can develop a strong foundation for achieving emotional stability. Remember, practice makes perfect, and with consistent effort, you can navigate through life’s ups and downs with grace and resilience.