Dr. Judi Sprei and Associates - MD and Metro D.C. Area Therapists Specializing in DBT & Trauma
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Judi's Musings on DBT and other topics

Some DBT concepts for you to consider

Today I thought I would share with you some DBT ideas based on the work of Dr. Marsha Linehan. Perhaps you can allow yourself to just sit with these ideas and see what happens.   
 
To be effective and less emotionally volatile, your want to move from:
 
Emotionally Focused Coping      to    Solution Focused Coping
 
                  Focusing on Problems   to   Focusing on Problem Solving
       
                            Avoidance/Escape     to    Action
 
When you are afraid, approach what you are afraid of (as long as you are not in real danger of dying or injury.) Ask Wise Mind if you are in immediate danger.
 
When you feel guilt or shame,  either make amends if the feeling is justified or move on to new situations that can prompt different feelings if the feeling is unjustified.
 
When you feel sad or depressed, get active!
 
When you feel angry, either change the situation that prompts the anger or distract yourself from the anger so you don’t make the situation worse, assuming the situation can’t be changed.
 
AVOID AVOIDING!
 
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