Dialectical Behavior Therapy the key to Managing Intense Relationships
With a team of fully qualified and experienced Dialectical Behaviour Therapy (DBT) specialists, we are able to offer an extremely effective treatment for Borderline Personality Disorder to patients all over the UK and further afield.
Objective Effectiveness (DEAR MAN): This acronym stands for Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, and Negotiate. It’s a strategy for clear and effective communication. For example, if you’re upset about a partner consistently arriving late, you might describe the situation objectively (“I noticed that you’ve been late to our last three dinners”), express your feelings and assert your needs directly (“I feel disrespected when you arrive late. Can we agree on punctuality for our future plans?”), reinforce positively (“I really appreciate when you’re on time”), and if necessary, negotiate a solution.
How Can a Dialectical Behaviour Therapy Help You?
Interpersonal Effectiveness: By learning how to communicate more effectively with others, you can convey your thoughts and feelings more dramatically, but still respectfully.
Dialectical Behaviour Therapy Skills
Relationship Effectiveness (GIVE): This acronym stands for be Gentle, act Interested, Validate, and use an Easy manner. These skills help to build and maintain positive relationships. Even in challenging situations, it’s essential to be respectful and show interest in the other person’s perspective. Validating their feelings helps them feel heard and understood, and maintaining an easy, approachable demeanor can prevent escalation of conflicts.
Self-Respect Effectiveness (FAST): This acronym stands for be Fair, no Apologies for no reason, Stick to values, and be Truthful. This skill set protects self-respect in interactions with others. Being fair to both yourself and the other person helps maintain balance in the relationship. Avoiding unnecessary apologies helps you stand up for your rights. Sticking to your values ensures that you maintain your integrity, and being truthful avoids potential problems from dishonesty.
Additionally, remember that DBT, like any other therapeutic approach, isn’t a quick fix. It requires practice and patience. We’re not always going to get it right, and that’s okay. It’s important to approach ourselves and our relationship struggles with compassion and understanding. What matters most is the commitment to continual learning and growth.
Also, it’s crucial to keep in mind that DBT isn’t just for the individual. It’s possible to introduce these skills to your partner or family members. Open dialogues about emotional experiences, needs, and the application of these strategies can significantly enhance the relational environment.
In conclusion, the interpersonal effectiveness strategies provided by DBT can be a game-changer for anyone struggling to navigate intense or challenging relationships. With its focus on balancing personal needs with those of others, asserting oneself respectfully, and maintaining self-respect, DBT provides the tools to cultivate healthier, more satisfying relationships. Embracing these practices can make us more resilient and capable of managing the complexities of our relationships, enabling us to create a more harmonious, fulfilling interpersonal life.
Book Your Initial Assessment Now
Now that you know how a DBT therapist can help you, please feel free to book your initial assessment on our website right now.
Amy Matthew2022-06-25I have had so many years struggling with my anxiety and have seen a few professionals over the years but my time I have spent with Jason has really helped me become so much more confident in myself and I can't thank him enough for taking the time to understand my issues and giving me the best tools that will stay with me and help me to continue to grow and become a stronger woman. Thank you Jason.
Jack Christodoulou2022-06-25I would like to express my gratitude to Jason Ward for he's amazing help and getting me through dark times and into the light again. (I didn't think it was possible) many thanks life is better now.
Tallie Samuels2021-08-10I completed all four modules of the DBT course in 2020, and I can honestly say my life has been changed. I received so much support from Jason & Jerinda throughout my sessions, and I always felt like I was in a safe space with them. Throughout the course, I built up skills that I am still using today. I now find everyday life easier to manage; feel more in control of my emotional responses; am able to to tap into 'wise mind' rather than thinking in black & white; and I have a number of coping skills that make emotional crises easier to manage, when they do happen. This is the best course of therapy I have ever completed, and I have tried many different kinds in my lifetime. Thanks to the skills I learnt on the course, and to my own hard work integrating them into my life, I now live a life that feels worth living. Thank you.
Samantha Tran-Larkin2019-11-26I have completed 2 modules of the DBT programme so far and I can honestly say it has honestly changed my life. I am not a stranger to therapy. 2 years ago I started general psychotherapy following the birth of my 4th child as I developed what I thought was PND. I also had a volatile relationship. Because of my personal circumstances, things progressively got worse. When I started the DBT programme I was lost, angry, hopeless and saw this as my last chance to solve some crisis of mine. 2 modules in, I feel refreshed and optimistic. I understand myself more and get boundaries. I am more productive and for the first time in a long while I can actually say I am happy. I will most likely revisit certain modules for a little refresh and will continue to use my invaluable DBT skills everyday. Thank you Jason.
Sevda Sipahi2019-10-01I was feeling insecure, anxious and depressed. I have joined the DBT sessions. I found it so helpful and effective. Before DBT, l wasn’t aware of the skills. Jason and Jurenda are such amazing people with their knowledge and positivity. They were so supportive. They taught me the skills and motivated me a lot to use the skills. Gradually l felt l improved myself quite a lot and definitely l feel much better now than before. It also improved my self confidence. I am more aware of myself now than before. I learnt to be in wise mind rather than being too emotional or too rational. I want to thank Jason and Jurenda for their good work, support and kindness.
Jess2018-03-08I've been working on my DBT skills with Jason for the past 9 months. In that time I have learnt enough repair damaged relationships with family, to begin to curb my unhealthy 'problem behaviours' and to start to build back up my self esteem and work on treating myself with kindness and compassion. I would thoroughly recommend DBT therapy, I think we all have a lot to learn from it. Without it and without Jason I wouldn't be where I am right now - I'm very grateful.
Samuel Perry2018-02-10Jason helped me through a very low period in my life, I was depressed and anxious, using DBT skills helped resolve my symptoms.
Daniel Fox2018-01-30Got the training last year here and I can clearly say I am much skilled in DBT. They have changed my skill and this course is really helpful. Thanks