CERTIFIED - Dialectical Behavioral Therapy (DBT) Skills
What you'll learn
- 4 Modules of DBT Core Mindfulness, Distress Tolerance, Emotion Regulation & Interpersonal Effectiveness
- How to regulate your Overwhelming Emotions
- Habits for Emotional Ventilation
- Distraction Techniques
- Self Soothing Skills
- Radical Self Acceptance
- Relaxation Exercises
- Mindfulness Exercises
- Interpersonal Effectiveness Skills
- Leadership Skills
Requirements
- No prerequisites
Description
In this course, you will learn complete Dialectical Behavioral Therapy (DBT) Skills. The four modules of psychological and emotional function that DBT focuses on include: Mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness.
DBT Skills training is made up of four modules: core mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. They are designed to specifically assist individuals in better managing behaviors, emotions and thoughts. The intent is to help people who experience problems with anger or the expression of anger, episodic depression, irritability or anxiety, intense or chaotic relationships, impulsivity, stress and feelings of emptiness.
Core Mindfulness teaches a person how to focus their mind and attention. Distress Tolerance develops acceptance of the current situation as well as crisis survival skills to decrease the likelihood of engaging in problematic behavior. Emotion Regulation skills include learning to identify and label current emotions, identifying obstacles to changing emotions, reducing emotional reactivity, increasing positive emotions and changing emotions. Interpersonal Effectiveness skills teach helpful strategies for asking for what one needs, saying no, and coping with interpersonal conflict.
Anyone regardless of their education qualification, profession, and age can take this course to educate themselves about mental health. This course is delivered in a very simplified form. The lessons are very simple to understand and practice. Even without prior knowledge of how psychotherapies work, you will still be able to apply the techniques in your life.
As it is not feasible to visit a therapist all the time, it is better to increase your knowledge and skills regarding emotional problems so that we can help ourselves. This course intends to facilitate you with strategies that you can apply in your life without any external help. Think of this course as a expert's self-help manual of emotional wellbeing.
Dialectical Behavioral Therapy (DBT) for Mental Health is a powerful step by step program to help you:
1. Understand the nature of your mind
2. Manage overwhelming emotions and thoughts
3. Maintain mental health, productivity, and motivation
4. Manage Stress & Overwhelming Emotions
You will learn:
How to regulate your Emotions
What is Mind-Body Connection
What are the Mechanism of Happiness
How to build Satisfying Life
Different Techniques of Mindfulness
Thought Diffusion Techniques
Irrational Thinking
Philosophy of Emotional Disturbance
Habits for Emotional Ventilation
Effective Interpersonal Skills
Leadership Skills
You're nuts if you don't learn to manage the mind! Of course, being "nuts" is pretty much defined as having an unmanaged mind. Therefore, it seems the question is only "how nuts do you choose to be?" (I recommend as little as possible!) - Buddha
COURSE CURRICULUM
7 sections • 61 lectures • 7h 17m total length
Module 1: Basic Distress Tolerance Skills 12 lectures • 46min
What is DBT Dialectical Behavior Therapy?
Basic Distress Tolerance Skills
Self Destructive Coping Methods
Suffering is Optional
Distraction Skill 1 - Distraction from Self Destructive Behaviors
Distraction Skill 2 - Pleasurable Activities
Distraction Skill 3 - Attending to Others
Distraction Skill 4 - Distracting Thoughts
Distraction Skill 5 - Leaving
Distraction Skill 6 - Chores & Tasks
Distraction Skill 7 - Counting
Creating your own distraction plan
Module 2: Self Soothing Skills 8 lectures • 30min
What are self soothing skills
Self Soothing Skills 1 - Smell
Self Soothing Skills 2 - Vision
Self Soothing Skills 3 - Hearing
Self Soothing Skills 4 - Taste
Self Soothing Skills 5 - Touch
Creating your own self soothing plan
Radical Self Acceptance
Module 3: Advanced Distress Tolerance Skills 7 lectures • 15min
Advance Distress Tolerance Skills
Advance DTS 1 - Safe Place Visualization
Advance DTS 2 - Time Out
Advance DTS 3 - Cue Controlled Relaxation
Advance DTS 4 - Self Encouraging Thoughts
Advance DTS 5 - Self Affirmations
Emergency Coping Plan
Module 4: Mindfulness Skills 9 lectures • 56 min
What is Mindfulness?
Focusing on single minute
Focusing on single object
Instructions for focusing on single object
Band of light
Inner outer meditation
3 minutes of thoughts
Thought Defusion
Describing your emotions
Module 5: Interpersonal Effectiveness 22 lectures • 4hrs 3min
Introduction to Interpersonal Effectiveness
Start with YOU 1
Start with YOU 2
The Golden Rule
Being how you want to be treated
Encouragement
Appreciation
Forgiveness
Listening & Understanding
Concern—the Ability to Show You Care
Help—the Ability to Reach Out
Action—the Ability to Make Things Happen
Results—the Ability to Produce
Influence—the Ability to Lead
Sensitivity—the Ability to Feel and Respond
Motivation
Affirmation—the Ability to Build Up
Pride
Insecurity and Moodiness
Perfectionism & Oversensitivity
Negativism
Spirituality for Interpersonal Skills
Module 6 : Leading Yourself 1 Lecture 45min
Who this course is for:
- People Suffering from Depression, Anxiety or Mental Troubles
- Counselors and Psychologists
- Mental Health Professionals
- Teachers
- Parents
- All Humans
Course content
- Preview08:29
- Preview04:18
- Preview02:57
- 02:34Pain is inevitable, Suffering is optional
- 06:38Distraction Skill 1 - Self Destructive Behaviors
- 03:44Distraction Skill 2 - Pleasurable Activities
- 01:55Distraction Skill 3 - Attending to Others
- 02:47Distraction Skill 4 - Distracting Thoughts
- 03:14Distraction Skill 5 - Leaving
- 02:18Distraction Skill 6 - Chores & Tasks
- 01:22Distraction Skill 7 - Counting
- 02:21Creating your own distraction plan to cope with stress
Instructor
Aman Varma is a certified CBT & NLP practitioner and personal growth blogger.
Online courses by Aman Varma have been proving to provide finest of education to the students. He has launched over 12 courses with 12000+ students on udemy. The core teachings by him cover the categories of Psychology, Psychotherapy, Spirituality, Personal Productivity and Development.
Aman Varma has also authored 5 books on personal development. He has been giving similar trainings in corporates from past 6 years.