How to Use the 4 Steps of Dialectical Behavior Therapy | DBT PART 1 

Someone with BPD here! I've been in therapy for 8 years, and so I have a pretty vast knowledge on different types of therapy and am self aware and have learned a lot of techniques to deal with BPD. This specific type of therapy is exceedingly effective in treating BPD and I highly recommend it.

I actually already did the opposite technique today without realizing it before listening. Was so angry at my partner, and after taking a moment in our fight I went over and hugged him. It definitely led to a more peaceful tone.

I have going to psychiatrists for many years and it was not until I got a therapist who used DBT that I made any improvement. My life has changed immensely and I feel SO much better. Previously diagnosed as bipolar but I knew that wasn't really right. Shrinks just want to give you a label and pills. Most therapists try to be helpful but yapping on about your feelings with no direction is just so frustrating. I give DBT a big thumbs up. 👍 👍👍💯

Kyle - you are the VERY BEST interviewer - so real, honest, open and caring! I just love watching you!

DBT is an intense Therapy that takes lots of practice but is effective!

May we be a little kinder to our pain, it has suffered a lot already. 🔆

I'll share this here in case anybody wants to do this. I freeze oranges and when I am agitated or have self harming thoughts, I squeeze frozen oranges. I keep them at home and work. It really helps during intense times.

I have CPTSD, and I found being by myself all the time helps me tremendously. EMDR is the Gold Standard for CPTSD/ PTSD. This is an evidence based therapy,that works well I would never do anything else,because it works foe me,personally

Dr. Judy I am a huge fan of yours on your crime show but hands-down you have outdone yourself further and further with each video I have watched of you!! Thank you so much for sharing your great depth of knowledge and encouragement your caring approach you’re a complete understanding and validating back to whomever you’re addressing just thank you so much I would be so lucky to find someone that would come close to the realm of superiority that you exude to help me!!And Kyle I appreciate your openness your vulnerability and watching your growth due to the exquisite expertise of your wonderful guest speakers I appreciate you sharing your self your story hence helping us learn about ourselves at the same time!!

glad the host gave his input midway - he is so right - we need to apply and practice the tips

Loving using listening to your video as an intentional "on the side" distraction while journaling. It's an adaptation bringing on happiness feelings and that is quite an accomplishment for which I am grateful. The past hour or so, listening to the video (on the side!) intentionally, I was able to identify participating in implementing components of the fruit of psychodynamic work, DBT, & ACT. WOW and thank you for providing this resource.

28:00 he is telling the truth, they both are. They KNOW what they're talking about. Grounding and mindfulness techniques help me 10000%

5,4,3,2,1..I've naturally practiced the "opposite game" It not only changes my mood, but effects the other person.

I'm on my own to do all the work & it's videos like this that are the most educational. Thank You For All Your Help

When I was 18 I was diagnosed BPD b/c it was the closest diagnosis my doctors could find to shove me in. I then went through 6 months of DBT therapy back in it's infancy. It was helpful, but not life changing. (Wellbutrin was life changing). But all the puzzle pieces didn't fall into place until I was diagnosed ADHD 20 years later. The two share a lot of similarities, and go figure, undiagnosed illness tends to create depression. I guess my point is, DBT therapy can be helpful for both ADHD & BPD. And, if you are a woman diagnosed with one, double check the symptoms of the other to make sure it's not a better fit for your specific issues. (And, of course, discuss w/ your psychiatrist. Research and self-advocacy are good. Self-diagnosis not so much).

I am praying that I can get a work book to work on this at home. I am in the US and do not have a way to pay for therapy. I am extremely distressed and recognize I need help, but I can't afford to seek it right now. I am so tired of what is going through my head all the time. I so badly want peace.

I feel so excited to continue moving forward with my life after watching this! I took notes the whole time. Thank You MedCircle!

9:32 Utilising the wise mind, a balance between logic and emotional intelligence.

Hey guys! I’ve been watching the live therapy sessions. I really feel like I’ve been able to benefit from the knowledge. Today I used the opposite strategy and it worked!

I never knew about Linehan’s mental health history! The story I’d been told in various Skills classes was she had a group of clients who were not responding to treatment and had a tendency towards self harming behaviors. As the story goes Linehan spent time at a Buddhist monastery where she learned about Mindfulness practice, which became the foundation of DBT. I love the work you guys are doing here! May we live with more acceptance and compassion. 🔆

i love how you discuss topics such as this, thank you so much this is a great help for us mental health practitioners. God Bless Medcircle

If you fear damaging your relationships when you're not in the "mood" to see your friends, it's impossible to overcome that fear in the moment. Especially when damage is real.

Thank you!👍💛🌟💫 the 11.40 is so helpful in patience be patient for all.

I was diagnosed as bi-polar but have self diagnosed as a borderline dye to having tried so many meds over a 20 year period and them making me worse not better

Dr.Judi thank you so much for educating us.

Very good introduction to DBTmCBT, And ACT. Thank you.

She's so good!

I have BPD, I'm getting assessed for AVDP next month, and have an eating disorder. CBT has never worked for me no matter how much I try.) I went to a therapist for DBT, but it ended up being just talk therapy. Thanks for the info!

Thank you Dr.Judi ,u r beautiful so as ur explanation...Love and respect From Kathmandu Nepal.

I have this workbook, and it really is very helpful if DBT is your thing (how did I know DBT is my thing? I am very much a believer in "things are bad and that's okay / manageable" vs. "cheer up by just thinking good thoughts! You're wrong about things being bad!")

5 sights: cabinet, banana, microwave, trash can, and pillow. 4 sounds: AC unit, ac blowing vibration, airplane, and my door auto lock. 3 scents: my vanilla candle, my socks, the stinky pillows 2 touch: softness of my carpet and texture of my jean 1 taste: of 100% fresh squeezed orange juice that I bought yesterday.

Undiagnosed however, increasingly obvious emotional dysregulation. I love all three ideas, today i will try 5,4,3,2,1. When I have a moment of despair, i will try the opposite one!

You guys are lifesavers, all the way over here in, Denmark 🇩🇰 K. Karyn xxx

Thank you so much Dr. Judy and Kyle it's very helpful 😊

Parent of a teen recently diagnosed with BPD. She is currently in outpatient. Which is great for her. I am wondering if there is a good support group for the parents of children with this diagnosis so we can also get some help? We feel alone and it’s been a little tough.

I actually really like the 5 4 3 2 1 and will definitely be trying it!! It sounds fun, intriguing and can most definitely help take myself out of whatever I've thinking/ feeling in a moment. I really don't like meditating and am horrible with the grounding/ breathing kind of ways to deal with my dysregulation and that's all I've ever really have been suggested so thank you!!! ❤🎉

26:26 he called us all out and I loved it

thank you for keeping us accountable! i’m going to do the 54321 activity today :)

This sounds interesting..I had never heard of it. I started out with a SERIOUSLY abusive mother...and ended up having to take over the care of the family at 14..my father was overwhelmed..and other family members simply did not know how to handle her..Long story short it set me up for "helping" all kinds of crazy people..to my detriment.. Top that off with MAJOR disasters..my crazy mother FINALLY left .after driving my sister into a mental hospital, leaving my father and me to pick up the pieces... CRAZY MOTHER THEN decided to sell our house out from under us... It ACTUALLY is amazing I was very depressed a lot but kept caretaking and pushing forward... I was almost murdered to shut me up about patients murders by my husband and best friend while they were in med school.. I divorced him..survived..and was deprived of a settlement for testifying against him..( they got away with it) My ungrateful sisters stole my inheritance...just after I was nearly killed by a negligent employer.. Finish.... Seven years recovering from head and nerve injury.. I got wiped out in Katrina/Rita... Six months living in the destroyed house..3 years in FEMA trailers..finally got an apt and somewhat stable.. Had to work in a horrible place again...hit with BP oil spill.. Living in a recovering area after multiple disasters.. I FINALLY DECIDED TO JUST PRETEND I WAS OK .AND ENJOY MY PETS AND PLANTS INSPITE of living in what I call "the upiddy slum" It's a slum in an uppidy neighborhood...so it is iffy in many ways in a relatively safe neighborhood... But in 2017 I had a resurrgence of pain and crippling from the accident..and one by one the pets started going... SO.. NOW...Although I did ok for awhile I am now feeling helpless and hurt over the WAAAAAY BACK CHILD ABUSE... This sounds like it might work..THANK YOU!!!

Thank you so much most of the people need this therapy thank for guid us

Thank you MedCircle! I will be signing up today! I have had BPD all my life. Your videos have helped me personally, and by extension, a number of friends who are near and dear to me- I can’t thank you enough! I still have a long way to go with my family but I’ll get there! xD I’m off to review my notes! Thank you so so much!

Yes! GREAT ADVICE! I Am doing 54321 right now! Thank You! Love your content. 💜

I am so glad I found this video.

Thank you for making these videos! Huge help 👍🙏

Thank you for this session. Dr Judy explains difficult concepts with such simplicity. also...I cant wait to face to face session :) Im not sure why...but maybe I just miss Callie the lab #essenceofpsychology

ACT & DBT are essentially all about accepting negative emotions, whereas CBT is self-gaslighting. I've grown to dislike the latter in time.

You look soooo handsome 😁😁😁😁 say hi to Dr Ramani love your content thankyou😊😊😊.

How does DBT and CBT do for people with disassociation due to PTSD? I started EMDR and I'm so good at disassociation that we just can't get anywhere.

Grounding Technique!

You all are awesome

I’m pretty sure my gf had undiagnosed bpd, we were together for a long time, we had issues it’s true but right at the end she completely spiralled out with drugs and lost her job and friends and started cheating on me with a drug addict which made me leave, now she’s got her self in a really hard place and doesn’t see any fault of her own, the job was too hard, I wasn’t affectionate enough, everyone’s being mean, so disturbing to see someone so smart and loving just lose it like that, I cry for her every day, I’m grieving for our 7 years together and I’m grieving the loss of her as a person

Super, thanks.

such a great discussion. Great job guys !

Fantastic video and so helpful as a buddying counsellor...Thank you :)

excellent info

There's a form of DBT called RO DBT (Radically Open DBT). It addresses excessive self-control (overcontrolled) behaviors. It was developed by Dr. Thomas Lynch.

How much training did you have to complete before being able to use DBT in your practice? Your description of the different modules is excellent, also.

Kyle actually taking a bath while in depression HELPS alot lol

I’m here because I’m splitting really bad.

Thanks for this I really needed to hear this ✨

The opposite technique works best for me. I do like that one the most.

Good one...

Are there support groups for families dealing with a family member with BPD?

Strangely, the first question was very relevant to me - PDA and Alexithymia are fairly unknown by doctors so I was surprised and happy someone asked this question. Unfortunately when you answered the question about Alexithymia you did not take into consideration that the caller's child also has PDA which is Pathological Demand Avoidance. Distracting a child with PDA is almost impossible because they do not tolerate any demands or anything perceived as manipulation. I appreciate that you understand Alexithymia, but unfortunately it reinforced my belief that all of these therapies struggle when it comes to complex cases and can do more harm then good because often practitioners aren't able to personalize and accommodate the therapy to the patient.

She's wrong about DBT being a short term therapy. It's just the opposite.

26:30 is 🔑

“I have a human half (emotional) , you see… as well as an alien half (rational), submerged, constantly at war with each other. I survive it because my intelligence wins out over both. Makes them live together.” Spock in the Star Trek episode, “The Enemy Within”.

I am going to do 543 technique today

I hope the person talking about self harm is able to find a therapist that will listen to them and try something that works better for them such as psychodynamic therapy. ❤️

thanx medcircle

54321 because without grounding the mind can't focus on next steps. I'm diabetic and good affects mood. Guilty of late night stress eating because I'm an insomniac. I need more exercise but I'm struggling with muscle recovery. I'm giving serious consideration to Rolfing. I feel soma in my 3rd chakra, my emotional centers, digestion issues.

Iv struggled this since 14 years old in britian im 47 now i still struggling tried for year in britian i have boardline lot other stuff its terrible in britian

REALLY THIS IS INTERESTING. PERHAPS IF OR WHEN I TUNE IN NEXT YOU WOULD HAVE FOUND IT ESSENTIAL TO POINT OUT THE FEELINGS OF PPL WHO HAVE BEEN IN OR ARE IN RELATIONSHIP WITH PERSON OR PERSONS WHO DON'T HAVE MUTUAL AFFECTIONS FOR THEM. DOES THAT FACTOR IN WHEN IT COMES TO SELF-SUICIDE OR INCIDENTS WHICH FACTOR IN AS A MURDER/SUICIDE DEPLETION OF THE WHOLE OF A FAMILY UNIT. HOW IS IT THAT YOU CONSIDER THAT WHAT YOUR PROFESSION CHARACTERIZES AS CAN BE HELPFUL IN DETERMINING A DECLINE IN THE GROWING NUMBER OF THOSE PARTICULAR SITUATIONS AND CIRCUMSTANCES. 👍

The problem is, DBT is too technical. It's like "I have this problem", the answer is, "here, do that method", "apply xyz". That is just inhumane. Plus, some emotional reactions are just very appropriate. Like for example if you get angry or frightened when you are in an abusive situation. If you shut that reaction up with some kind of suppression method, you harm yourself more.

28:30 gaaaahhhh it cut off I wanted to hear what she said! Her voice was excited and happy!

Can a person in PTSD really tret themselves using DBT. If not how to access a therapist though MedCircle?

Gonna do all of the techniques tbh

if you work on the premise that thought=deed, you can also interpret it action start with righteous thought. if the assumption is right thought=deed. The universe is a construct of the mind. If the assumption is a wrong and success is not possible!

I'm going to do the opposites technique :) Already done the 5, 4, 3, 2, 1

Well!!!! It’s evident based!!!

Does she demo how to do these therapies on this video or just discussing them?

I will do the opposite action method

Mindfulness and grounding does not help me at all. If anything, it makes me more anxious, unfortunately. As for opposite technique, I remember reading something about acting out as if something exciting just happened, like winning the lottery. I tried it once, jumping up and down and hollering in excitement. It actually helped, but can only happen while alone or people will think I’m crazy. As for cravings, oftentimes I’ll drink some water, sometimes with lemon and stevia, and the craving will pass. My husband has a really hard time with cravings. He’ll eat 4 big cinnamon rolls and I’ll just be like, I can’t believe he ate all that! I can barely eat half of one. That’s probably why I’m not overweight but he is obese-something he’s struggled with his whole adult life. Setting boundaries with someone who is easily offended, like she said “if you behave this way, I’ll leave early,” could easily cause an argument right then and there. I have found that most people that you need to set boundaries with don’t react well at all to boundaries.

I think I’ll try the “do the opposite” technique today 😊 Thanks for this video!!

IS THERE A TREATMENT FOR NARCISSISTIC DISORDER FOR A STUBBORN 60 YEARS OLD OR IS IT TOO LATE?

Can DBT help with alcohol addiction? Or addiction in general?

Ευχαριστούμε!

All that you do do not do. Have a nice day 😎 👍

Is there any way to get in contact with Dr. Judy Ho or any professional for an online session where our real life issues can be be taken into consideration as per our life experiences. Or our queries about life experiences. Because sometimes we feel that we have accepted and overcome our all worst situations but our symptoms(pointed in your videos)/cases/life choices/mind doesn't say that we have overcomed and accepted. And in that case, we have nothing more, what we can do about it. So if there is any way(messages, chats, online, telephonic, video or by any means) where I can connect with your team. Then please help me out.

So is it POSSIBLE TO TAKE DBT....& CBT....TRAINING AT THE SAME TIME?? OR IS IT BETTER TO KEEP THEM SEPARATE???? WHAT IS ACT?? FOR??

What's the book that Dr. Judy recommended for children?

Kyle. Are you doing ok?

I have bpd I need help with that , but no insurance, how I can get help🥺

My granddaughter is in Wauwatosa psychiatric hospital. Comming home till she can get in treatment. I am taking her to this hospital mon_fri 8a-2p for DBT treatment. She tried suicide 2 times in 10 days. I need to help her. What can grandma do?

I like to do the 54321 too, but sometimes it takes me a while to smell or taste anything.

trying the opposites! never done that

Does it work with avpd

What is ACT? I probably know what it is functionally as I'm a retired Gestalt Psychotherapist. Of the old model. Nowadays so many therapies are like old wine in new bottles. So giving the acronym some words would help.

What's the cost to have Dr. Judy Ho as my therapist? I always find something I can use in these videos. Thank you for hosting them Kyle! I think Dr Judy is on the right path to making a massive difference in how these things are treated.

is dbt just for bpd patients