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DIALECTICAL BEHAVIOUR THERAPY

An idea worth spreading

RADICAL ACCEPTANCE - BY DR. M. LINEHAN - http://www.dbtselfhelp.com/html/radical_acceptance_part_1.html

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• A reply on Conversation: What are your proven techniques for fighting depression?

  Aug 19 2011: :-)

• A comment on Conversation: We are helping the poor and educating the helpless......Shouldn't we be Educating the poor and helping the helpless?

  Aug 19 2011: Howdy! Education helps everyone - the poor and the helpless. Period. Meanwhile, there are genuine cases of need where help has to be provided, as you say, the disabled, the vulnerable, the weak, the powerless.
  
  “...the moral test of government is how that government treats those who are in the dawn of life, the children; those who are in the twilight of life, the elderly; those who are in the shadows of life; the sick, the needy and the handicapped."
  - Last Speech of Hubert H. Humphrey

• A comment on Conversation: What are your proven techniques for fighting depression?

  Aug 19 2011: How Is Helplessness a Control Issue?
  SOURCE: http://www.livestrong.com/article/14707-overcoming-helplessness/

• A comment on Conversation: What are your proven techniques for fighting depression?

  Aug 19 2011: When it comes to behaviour change, just the act of monitoring one's own behaviour using a diary card (in DBT we use a daily diary card which gives a snapshot of two consecutive weeks) can automatically reduce unwanted behaviours, due to AWARENESS increasing. For example: Being judgmental, of myself, and others was/is one behaviour I monitor; as is Anger Outbursts; Overspending; Overeating; Oversleeping; Overtexting; Over-phoning. Positive behaviours can be also be monitored i.e. Mindfulness exercises, Regulated breathing, Making your bed, Doing the dishes, Taking the Trash out or whatever you want to do more of. Monitoring my dissociative states helps me a lot, especially in the DBT format, because I see the links, or patterns, between my Urges (Sex, Suicide, Self-Harm, Avoidance), Physical Pain, Emotions (Sad, Shame, Anger, Fear, Joy) and Behaviours. Challenging my own thoughts and beliefs due to cognitive distortions is a minute by minute action. I live in a self-made prison due to my cognitively distorted thoughts, beliefs, interpretations. The 3 WHAT Skills of DBT'S MINDFULNESS Module: OBSERVE, DESCRIBE, PARTICIPATE help me to differentiate between Just Noticing, Putting Words On vs. Interpreting, and then to fully participate without being self-conscious.
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  A comment on Conversation: What are your proven techniques for fighting depression?

  Aug 19 2011: Dialectical Behavior Therapy and DBT Skills help me fight depression. Thoughts, Feelings and Actions are of course, inter-related. Purposeful action in spite of opposing thoughts and feelings can change depressive thoughts and feelings; reversing the cycle or flow. Radical Acceptance has helped me enormously. I have to Turn My Mind over and over and over and over again, many times in even the same minute. It is possible to decrease one's emotional suffering by Acceptance. Non-acceptance increases misery. Just the facts or non-judgmentally, one-mindfully and Focusing on What Works (effectively) are the three HOW Skills in DBT MINDFULNESS. Mindfulness creates space for tolerance and acceptance and choice. http://www.dbtselfhelp.com/html/radical_acceptance_part_1.html