Phoenix_RisingSenior Contributor
Let's do Dialectical Behaviour Therapy (DBT)
Good morning Forum Land,
So... @CheerBear @Zoe7 and I have decided to embark on an adventure of working through the DBT skills training manual together but not. That is, we all bought the manual at the same time, but we will probably work through it each in our own muddled puddled confuddled way. Consequently, who knows how this thread will end up looking. That's ok, that's why it's an adventure. 
We would super love other Forumites to join us on this adventure if they want to. You definitely don't need to own the manual to join us, though if you want to, this is the book we are working from: DBT Skills Training Manual (second edition) by Marsha Linehan published in 2015. The manual has LOTS of worksheets in it, but happily, you can download those for free from this website: https://www.guilford.com/companion-site/DBT-Skills-Training-Manual-Second-Edition/9781462516995
It is important to be aware that this manual is not a self-help book. This is the manual designed to train therapists in how to deliver DBT to clients. Therefore, it can make for challenging reading at times. Personally, I find it hugely validating reading the way in which Linehan addresses the all-too-common negative and stigmatising attitudes that many mental health professionals have towards clients with Borderline Personality Disorder (BPD). However, others may find it distressing realising just how pervasive these attitudes can be across the mental health profession.
DBT was originally developed specifically to treat people with BPD. However, there is now a strong evidence base showing that is effective across a wide range of mental health issues. This is due to the core focus of DBT being on emotion regulation. DBT has also been shown to be effective in helping non-clinical populations manage their emotions. It may be of particular interest to some people in Forum Land, that DBT skills training has been shown to be effective in helping the carers of those with mental health issues cope with the challenges associated with that caring role.
As I said, I'm really not sure how this adventure is going to pan out...but we will never know if we don't try, will we! The manual begins with an introductory chapter outlining the theoretical basis for DBT. It has lots of nice little subheadings which breaks it up into easily manageable chunks. Thus I'm thinking @CheerBear and @Zoe7, that we could tackle the introduction based on these subheadings. Ideally I would love to do a little bit each day, but given the muddle that is my world, that is unlikely to happen. I expect it is far more likely that some weeks I will have a lot to say, and at other times, weeks may go by where I have nothing to say. I am guessing it will be the same for you...and that is a bazillion percent ok.
I superly duperly hope that some other Forumites decide to join us. But if not, that's ok too. I'm just as happy playing by myself.
And on that note, let the adventure begin... 
Finding your way in the DBT adventure.
The following is a bit of a guide to navigating your way around what I anticipate will end up being quite a lengthy thread. The link will take you to the relevant page. Here in Forum Land, there are ten posts per page so you may need to scroll down a little way to find the actual post. The relevant headings are in large blue font to help you find them easily.
What is DBT? (This bit is on this first page so just scroll down).
Understanding Emotion Dysregulation
Are People With BPD Manipulative?
The Consequences of Emotion Dysregulation
Orientation, Goals and Guidelines
Pros and cons of learning and using DBT skills
Pros and cons of using DBT skills versus self-harming
Mindfulness "What" Skills: Observe
Mindfulness "What" Skills: Describe and Participate
Mindfulness "How" Skills: Part One - Nonjudgmentally
but there is so much information to absorb and pracitce which is fantastic. So it'll be good to return. I'm finding it really interesting (when I'm in the right headspace, though things seem to be improving) when I'm not so distracted.
). It is cool to hear about your experiences in a DBT group. I wonder if you did any of the "participating" activities when you did the mindfulness module? Along with egg balancing, some other examples include calligraphy, writing backwards and origami. There are also a whole lot of group activities such as dancing (those are the ones that I looked at and thought "I don't think so" 
