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24 Week DBT Skills Training Course
WELCOME to DBT Skills Training:
What is DBT Skills Training and what can I expect?
What is a DBT Skills Sheet and how do I use it?
What is a DBT Diary Card and how do I use it?
SECTION 1: DISTRESS TOLERANCE
Week 1: Introduction: What is Distress Tolerance & why do we need to have these skills? (3:33)
What is Crisis? (1:22)
When do we use crisis survival skills? (3:00)
How do we know when our distress tolerance skills are working? (1:10)
Summary & Quiz
Week 2: Developing Tolerance Skills
STOP Skill (2:48)
Week 3: Developing Tolerance Skills Cont'd
Pros and Cons Skill (24:50)
Week 4: Developing Tolerance Skills Cont'd
TIP Skill (7:30)
Week 5: Developing Tolerance Skills Cont'd
ACCEPTS Skill (12:04)
Week 6: Developing Tolerance Skills Cont'd
Self Soothe Skill (7:07)
Week 7: Developing Tolerance Skills Cont'd
IMPROVE The Moment Skill (6:54)
Week 8: Facing Reality
What is Reality Acceptance & Why Is this skill so important? (1:21)
What interferes with using the skill of Radical Acceptance and how do we practice Reality Acceptance? (23:42)
Turning The Mind
Willfulness and Willingness (3:44)
Half Smile & Willing Hands (2:22)
SECTION 2: EMOTION REGULATION
What is Emotion Regulation and why do we need to have these skills? (13:22)
Week 2: Barriers to Regulating Emotions
7 Reasons Regulating Our Emotions is Difficult (7:11)
Week 3: Function and Purpose of Emotions
What is the function and purpose of our emotions? (5:54)
Week 4: The Neurobiology of Emotions & How To Diagram Our Emotions
The Anatomy of an Emotion (7:39)
Week 5: Check The Facts to Regulate Emotions
What is Check the Facts and Why do we want to Check the Facts? (17:27)
Week 6: Opposite Action to Regulate Emotions
Opposite Action or Problem Solving...how to Choose Which Skill to Use (2:20)
How do we use Check the Facts to help Regulate Our Emotions? (10:59)
Week 7: Using Problem Solving to Regulate Emotions
What is problem solving & how do we use Problem Solving to help regulate our emotions? (6:45)
Week 8: ABC PLEASE to Regulate Emotions
What is ABC PLEASE and how do we use this skill to regulate our emotions? (7:20)
SECTION 3: INTERPERSONAL EFFECTIVENESS
What is Interpersonal Effectiveness and why do we need to have these skills? (8:00)
WEEK 2: Clarifying Goals in Interpersonal Relationships
Clarifying Goals in our Relationships (9:01)
WEEK 3: DEAR MAN Skill
DEAR MAN Skill (5:58)
WEEK 4: GIVE Skill
GIVE Skill (4:19)
WEEK 5: FAST Skill
FAST Skill
WEEK 6: Validation
What is Validation? How to we utilize it? What is Invalidation? How can we Recover From Invalidation? (8:19)
WEEK 7: Increasing Desired Behaviors
Reinforcement & Shaping (6:07)
Week 8: Decreasing Unwanted Behaviors
Extinction, Satiation, Punishment, & Overcorrection (6:10)
SECTION 4: MINDFULNESS:
What is Mindfulness & Why do we need to have these skills?
Week 2: Learning the What & How Skills of Mindfulness
Week 2: Foundations of Mindfulness Practice
What is Mindfulness & Why do we need to have these skills?
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