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In our 3rd part in our series on Borderline Personality Disorder (BPD), Meg again joins us. Discover the toolset available to help manage BPD with Dialectical Behavior Therapy (DBT). DBT’s core principles, techniques, and applications can be used and included mindfulness, distress tolerance, emotion regulation, interpersonal effectiveness, and radical acceptance. Critically important is emphasizing the importance of mindfulness as a foundational skill in DBT, serving as a gateway to other techniques.

The “TIP skills” (Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation) as effective tools for quickly reducing physiological arousal during moments of crisis.

Emotion regulation emerges as another crucial component of DBT, focusing on understanding, experiencing, and expressing emotions in healthy ways. Meg explains the concept of “wise mind” and shares practical techniques for modulating emotional intensity, such as paced breathing and opposite action.

Another tool is interpersonal effectiveness, which involves acquiring skills for assertiveness, effective communication, and boundary-setting in relationships. Meg introduces the “DEAR MAN” technique (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate) as a structured approach to making requests and resolving conflicts respectfully.

Radical acceptance is discussed as a key aspect of distress tolerance, emphasizing the importance of acknowledging and embracing reality, even when it is difficult or painful. Meg and explores how radical acceptance allows individuals to move beyond resistance and toward meaningful change.

These skills and many more, empower individuals to make informed choices, take control of their lives, and cultivate resilience in the face of adversity.

If you need more support in your mental health journey we offer free 30-minute fitting calls for our coaching program. You do not have to walk through your mental health struggle alone. Because as always, together is better! There is no substitute for a listening ear. Get Your Free 30 Minute Consultation Today.


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