This course is designed for those interested to learn the basics of DBT to assist individuals in better managing behaviors, emotions and thoughts. Read more.
Access all courses in our library for only $9/month with All Access Pass
Get Started with All Access PassBuy Only This CourseAbout This Course
Who this course is for:
- People suffering from depression, anxiety or mental troubles
- Counselors and Psychologists
- Mental health professionals
- Teachers
- Parents
What you’ll learn:Â
- The 4 modules of DBTÂ
- Emotion regulation skills
- Distraction techniques to manage overwhelming emotions
- Self soothing skills to reduce stress
- Radical self acceptance
- Relaxation exercises
- Mindfulness exercises
- Interpersonal effectiveness skills
- How to develop leadership skills
- How to sleep better
Requirements:Â
- No prior knowledge is required to take this course
In this course, you will learn complete Dialectical Behavior Therapy (DBT) Skills. The four modules of psychological and emotional function that DBT focuses on include: 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 an expert’s self-help manual of emotional wellbeing.
Our Promise to You
By the end of this course, you will have learned self-help for your emotional wellbeing.
10 Day Money Back Guarantee. If you are unsatisfied for any reason, simply contact us and we’ll give you a full refund. No questions asked.Â
Get started today and learn more about dialectical behavior skills.
Course Curriculum
| Section 1 - Basic Distress Tolerance Skills | |||
| What Is DBT Dialectical Behavior Therapy? | 00:00:00 | ||
| Overview Of DBT And Course Flow | 00:00:00 | ||
| Introduction To Basic Distress Tolerance Skills | 00:00:00 | ||
| What Are Distress Tolerance Skills? | 00:00:00 | ||
| Self Destructive Coping Methods | 00:00:00 | ||
| Course Workbook | 00:00:00 | ||
| Course Resources - Individual Worksheets | 00:00:00 | ||
| Pain Is Inevitable, Suffering Is Optional | 00:00:00 | ||
| Distraction Skill 1 - Self Destructive Behaviors | 00:00:00 | ||
| Distraction Skill 2 - Pleasurable Activities | 00:00:00 | ||
| Distraction Skill 3 - Attending To Others | 00:00:00 | ||
| Distraction Skill 4 - Distracting Thoughts | 00:00:00 | ||
| Distraction Skill 5 - Leaving | 00:00:00 | ||
| Distraction Skill 6 - Chores And Tasks | 00:00:00 | ||
| Distraction Skill 7 - Counting | 00:00:00 | ||
| Creating Your Own Distraction Plan To Cope With Stress | 00:00:00 | ||
| Section 2 - Self Soothing Skills Of DBT | |||
| Introduction To Self Soothing Skills Of DBT | 00:00:00 | ||
| What Are Self Soothing Skills | 00:00:00 | ||
| Smell | 00:00:00 | ||
| Vision | 00:00:00 | ||
| Hearing | 00:00:00 | ||
| Taste | 00:00:00 | ||
| Touch | 00:00:00 | ||
| Create A Self Soothing Plan | 00:00:00 | ||
| Radical Self Acceptance | 00:00:00 | ||
| Section 3 - Advance Distress Tolerance Skills DBT | |||
| Introduction To Advance Methods Of Distress Tolerance | 00:00:00 | ||
| Advance DTS 1 - Safe Place Visualization | 00:00:00 | ||
| Advance DTS 2 - Cue Controlled Relaxation | 00:00:00 | ||
| Advance DTS 3 - Time Out | 00:00:00 | ||
| Advance DTS 4 - Self Encouraging Thoughts | 00:00:00 | ||
| Advance DTS 5 - Self Affirmations | 00:00:00 | ||
| Create DTS Coping Plan For Stress Management | 00:00:00 | ||
| Valued Living Questionnaire | 00:00:00 | ||
| Committed Action | 00:00:00 | ||
| Section 4 - Mindfulness Skills Of DBT | |||
| Mindfulness Skills | 00:00:00 | ||
| What Are Mindfulness Skills | 00:00:00 | ||
| What Skills | 00:00:00 | ||
| What Skills - Additional Instructions | 00:00:00 | ||
| Focusing For Single Minute | 00:00:00 | ||
| Focusing On Single Object | 00:00:00 | ||
| Guided Focusing On Single Object | 00:00:00 | ||
| Band Of Light | 00:00:00 | ||
| Inner Outer Experience | 00:00:00 | ||
| Record For 3 Minutes | 00:00:00 | ||
| Thought Defusion | 00:00:00 | ||
| Describing Your Emotions | 00:00:00 | ||
| Focus Shifting | 00:00:00 | ||
| Mindful Breathing | 00:00:00 | ||
| Wise Mind | 00:00:00 | ||
| Wise Mind Meditation | 00:00:00 | ||
| Wise Mind Decision Making | 00:00:00 | ||
| Rational Emotive Decision Making | 00:00:00 | ||
| Loving Kindness Meditation | 00:00:00 | ||
| Mindfulness Of Space | 00:00:00 | ||
| Mindfulness For Stillness And Silence | 00:00:00 | ||
| Section 5 - Emotion Regulation Skills Of DBT | |||
| Primary And Secondary Emotions | 00:00:00 | ||
| Emotion Dysregulation | 00:00:00 | ||
| What Are Emotion Regulation Skills? | 00:00:00 | ||
| Six Steps To Recognize Emotions | 00:00:00 | ||
| Emotional Record | 00:00:00 | ||
| Overcoming Barriers To Healthy Emotion | 00:00:00 | ||
| Emotions On Continuum | 00:00:00 | ||
| Pleased | 00:00:00 | ||
| Opposite To Emotion | 00:00:00 | ||
| Mood Momentum | 00:00:00 | ||
| Daily Routines | 00:00:00 | ||
| Labeling | 00:00:00 | ||
| Energy Loops | 00:00:00 | ||
| Training State Management | 00:00:00 | ||
| All Or Nothing | 00:00:00 | ||
| The Shoulds | 00:00:00 | ||
| Filtering | 00:00:00 | ||
| Cognitive Reinforcement | 00:00:00 | ||
| Guide To Sleep Hygiene | 00:00:00 | ||
| Section 6 - Sleep Better | |||
| Introduction | 00:00:00 | ||
| Understanding Sleep | 00:00:00 | ||
| Building Drive For Sleep | 00:00:00 | ||
| Sleep Schedule | 00:00:00 | ||
| Quiet Your Mind Before Sleep | 00:00:00 | ||
| Creating A Buffer Zone | 00:00:00 | ||
| Think Like A Good Sleeper | 00:00:00 | ||
| Focus On The Day | 00:00:00 | ||
| Section 7 - Interpersonal Effectiveness | |||
| Interpersonal Effectiveness Part 1 | 00:00:00 | ||
| Interpersonal Effectiveness Part 2 | 00:00:00 | ||
| Interpersonal Effectiveness Part 3 | 00:00:00 | ||
| The Golden Rule Of Interpersonal Effectiveness | 00:00:00 | ||
| Key To Effective Interpersonal Effectiveness | 00:00:00 | ||
| You Want Others To Encourage You | 00:00:00 | ||
| You Want Others To Appreciate You | 00:00:00 | ||
| You Want Others To Forgive You | 00:00:00 | ||
| You Want Others To Listen And Understand You | 00:00:00 | ||
| Section 8 - Developing Essential Interpersonal Skills | |||
| Concern—The Ability To Show You Care | 00:00:00 | ||
| Help—The Ability To Reach Out | 00:00:00 | ||
| Action—The Ability To Make Things Happen | 00:00:00 | ||
| Results—The Ability To Produce | 00:00:00 | ||
| Influence—The Ability To Lead | 00:00:00 | ||
| Sensitivity—The Ability To Feel And Respond | 00:00:00 | ||
| Motivation—The Ability To Give Hope | 00:00:00 | ||
| Affirmation—The Ability To Build Up | 00:00:00 | ||
| Section 9 - Road Blocks To Interpersonal Skills | |||
| Pride | 00:00:00 | ||
| Insecurity And Moodiness | 00:00:00 | ||
| Perfectionism And Oversensitivity | 00:00:00 | ||
| Negativism | 00:00:00 | ||
| Leading Yourself - Quality Central To Interpersonal Skills | 00:00:00 | ||
| BONUS: Spirituality For Interpersonal Skills | 00:00:00 | ||
| Putting It All Together | 00:00:00 | ||
| Conclusion | 00:00:00 | ||
About This Course
Who this course is for:
- People suffering from depression, anxiety or mental troubles
- Counselors and Psychologists
- Mental health professionals
- Teachers
- Parents
What you’ll learn:Â
- The 4 modules of DBTÂ
- Emotion regulation skills
- Distraction techniques to manage overwhelming emotions
- Self soothing skills to reduce stress
- Radical self acceptance
- Relaxation exercises
- Mindfulness exercises
- Interpersonal effectiveness skills
- How to develop leadership skills
- How to sleep better
Requirements:Â
- No prior knowledge is required to take this course
In this course, you will learn complete Dialectical Behavior Therapy (DBT) Skills. The four modules of psychological and emotional function that DBT focuses on include: 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 an expert’s self-help manual of emotional wellbeing.
Our Promise to You
By the end of this course, you will have learned self-help for your emotional wellbeing.
10 Day Money Back Guarantee. If you are unsatisfied for any reason, simply contact us and we’ll give you a full refund. No questions asked.Â
Get started today and learn more about dialectical behavior skills.
Course Curriculum
| Section 1 - Basic Distress Tolerance Skills | |||
| What Is DBT Dialectical Behavior Therapy? | 00:00:00 | ||
| Overview Of DBT And Course Flow | 00:00:00 | ||
| Introduction To Basic Distress Tolerance Skills | 00:00:00 | ||
| What Are Distress Tolerance Skills? | 00:00:00 | ||
| Self Destructive Coping Methods | 00:00:00 | ||
| Course Workbook | 00:00:00 | ||
| Course Resources - Individual Worksheets | 00:00:00 | ||
| Pain Is Inevitable, Suffering Is Optional | 00:00:00 | ||
| Distraction Skill 1 - Self Destructive Behaviors | 00:00:00 | ||
| Distraction Skill 2 - Pleasurable Activities | 00:00:00 | ||
| Distraction Skill 3 - Attending To Others | 00:00:00 | ||
| Distraction Skill 4 - Distracting Thoughts | 00:00:00 | ||
| Distraction Skill 5 - Leaving | 00:00:00 | ||
| Distraction Skill 6 - Chores And Tasks | 00:00:00 | ||
| Distraction Skill 7 - Counting | 00:00:00 | ||
| Creating Your Own Distraction Plan To Cope With Stress | 00:00:00 | ||
| Section 2 - Self Soothing Skills Of DBT | |||
| Introduction To Self Soothing Skills Of DBT | 00:00:00 | ||
| What Are Self Soothing Skills | 00:00:00 | ||
| Smell | 00:00:00 | ||
| Vision | 00:00:00 | ||
| Hearing | 00:00:00 | ||
| Taste | 00:00:00 | ||
| Touch | 00:00:00 | ||
| Create A Self Soothing Plan | 00:00:00 | ||
| Radical Self Acceptance | 00:00:00 | ||
| Section 3 - Advance Distress Tolerance Skills DBT | |||
| Introduction To Advance Methods Of Distress Tolerance | 00:00:00 | ||
| Advance DTS 1 - Safe Place Visualization | 00:00:00 | ||
| Advance DTS 2 - Cue Controlled Relaxation | 00:00:00 | ||
| Advance DTS 3 - Time Out | 00:00:00 | ||
| Advance DTS 4 - Self Encouraging Thoughts | 00:00:00 | ||
| Advance DTS 5 - Self Affirmations | 00:00:00 | ||
| Create DTS Coping Plan For Stress Management | 00:00:00 | ||
| Valued Living Questionnaire | 00:00:00 | ||
| Committed Action | 00:00:00 | ||
| Section 4 - Mindfulness Skills Of DBT | |||
| Mindfulness Skills | 00:00:00 | ||
| What Are Mindfulness Skills | 00:00:00 | ||
| What Skills | 00:00:00 | ||
| What Skills - Additional Instructions | 00:00:00 | ||
| Focusing For Single Minute | 00:00:00 | ||
| Focusing On Single Object | 00:00:00 | ||
| Guided Focusing On Single Object | 00:00:00 | ||
| Band Of Light | 00:00:00 | ||
| Inner Outer Experience | 00:00:00 | ||
| Record For 3 Minutes | 00:00:00 | ||
| Thought Defusion | 00:00:00 | ||
| Describing Your Emotions | 00:00:00 | ||
| Focus Shifting | 00:00:00 | ||
| Mindful Breathing | 00:00:00 | ||
| Wise Mind | 00:00:00 | ||
| Wise Mind Meditation | 00:00:00 | ||
| Wise Mind Decision Making | 00:00:00 | ||
| Rational Emotive Decision Making | 00:00:00 | ||
| Loving Kindness Meditation | 00:00:00 | ||
| Mindfulness Of Space | 00:00:00 | ||
| Mindfulness For Stillness And Silence | 00:00:00 | ||
| Section 5 - Emotion Regulation Skills Of DBT | |||
| Primary And Secondary Emotions | 00:00:00 | ||
| Emotion Dysregulation | 00:00:00 | ||
| What Are Emotion Regulation Skills? | 00:00:00 | ||
| Six Steps To Recognize Emotions | 00:00:00 | ||
| Emotional Record | 00:00:00 | ||
| Overcoming Barriers To Healthy Emotion | 00:00:00 | ||
| Emotions On Continuum | 00:00:00 | ||
| Pleased | 00:00:00 | ||
| Opposite To Emotion | 00:00:00 | ||
| Mood Momentum | 00:00:00 | ||
| Daily Routines | 00:00:00 | ||
| Labeling | 00:00:00 | ||
| Energy Loops | 00:00:00 | ||
| Training State Management | 00:00:00 | ||
| All Or Nothing | 00:00:00 | ||
| The Shoulds | 00:00:00 | ||
| Filtering | 00:00:00 | ||
| Cognitive Reinforcement | 00:00:00 | ||
| Guide To Sleep Hygiene | 00:00:00 | ||
| Section 6 - Sleep Better | |||
| Introduction | 00:00:00 | ||
| Understanding Sleep | 00:00:00 | ||
| Building Drive For Sleep | 00:00:00 | ||
| Sleep Schedule | 00:00:00 | ||
| Quiet Your Mind Before Sleep | 00:00:00 | ||
| Creating A Buffer Zone | 00:00:00 | ||
| Think Like A Good Sleeper | 00:00:00 | ||
| Focus On The Day | 00:00:00 | ||
| Section 7 - Interpersonal Effectiveness | |||
| Interpersonal Effectiveness Part 1 | 00:00:00 | ||
| Interpersonal Effectiveness Part 2 | 00:00:00 | ||
| Interpersonal Effectiveness Part 3 | 00:00:00 | ||
| The Golden Rule Of Interpersonal Effectiveness | 00:00:00 | ||
| Key To Effective Interpersonal Effectiveness | 00:00:00 | ||
| You Want Others To Encourage You | 00:00:00 | ||
| You Want Others To Appreciate You | 00:00:00 | ||
| You Want Others To Forgive You | 00:00:00 | ||
| You Want Others To Listen And Understand You | 00:00:00 | ||
| Section 8 - Developing Essential Interpersonal Skills | |||
| Concern—The Ability To Show You Care | 00:00:00 | ||
| Help—The Ability To Reach Out | 00:00:00 | ||
| Action—The Ability To Make Things Happen | 00:00:00 | ||
| Results—The Ability To Produce | 00:00:00 | ||
| Influence—The Ability To Lead | 00:00:00 | ||
| Sensitivity—The Ability To Feel And Respond | 00:00:00 | ||
| Motivation—The Ability To Give Hope | 00:00:00 | ||
| Affirmation—The Ability To Build Up | 00:00:00 | ||
| Section 9 - Road Blocks To Interpersonal Skills | |||
| Pride | 00:00:00 | ||
| Insecurity And Moodiness | 00:00:00 | ||
| Perfectionism And Oversensitivity | 00:00:00 | ||
| Negativism | 00:00:00 | ||
| Leading Yourself - Quality Central To Interpersonal Skills | 00:00:00 | ||
| BONUS: Spirituality For Interpersonal Skills | 00:00:00 | ||
| Putting It All Together | 00:00:00 | ||
| Conclusion | 00:00:00 | ||
Course Review
5.0
1 RatingsRelated Courses
Are you interested in higher education?
All Rights Reserved
Great course- definitely explains DBT skills
Was very happy and I learned a lot. I co-lead a DBT Skills Training Group and wanted in-depth knowledge about each skill. This provided me with that and resources! Thanks I’ll be looking for the You Tube Channel.