| Dialectic Behavior Therapy written and published with permission by Faith Weber My name is Faith and I have Borderline Personality Disorder. I have felt it's symptoms since I was 14 years old. Whenever I feel lonley, depressed or empty, I cut my arms or try to overdose on medication. I have spent many a time in the hospital. I have been in specialized units for Dissociative Identity Disorder as well as Borderline. I never seemed to get any better in those units. I have gone to outpatient therapy on and off for almost 20 years. Nothing seemed to help. But I found something that made me feel better. It is called Dialectic Behavior Therapy or DBT. I started the group early in August 2000, and already it has started to make a difference in my life. I feel less suicidal, less lonley and more confident. During the group I have learned many skills that I can use throughout the day to make me feel better. I'd like to share some of them. Wise Mind - this is a skill that helps you use the middle ground between your emotional mind and your rational mind. Instead of using extreme emotions, or just the facts, you can use a mixture of both. That is called Wise mind. Crisis Survival Skills - These skills help with distress tolerance and help when painful events and emotions are too much to handle: Distract - Learn to take your mind off the pain. Self Soothe - Do things that make you feel better and use your 5 senses. (ie: hot bath) Improve the moment - Instead of being in a painful moment, do something to change the moment. Such as prayer, relaxation, imagery and encouragement. Please Mastery - This skill helps reduce vulerability of negative emotions. Try to do 1 thing everyday to make yourself feel confident and in control. Cheerleading Statements - These statements are positive reinforcements to help you get through the day. Examples are: I am under no obligation to say yes to people simply because they ask a favor of me; The fact that I say no to someone does not mean that I am a selfish person; If I refuse to do a favor for people that doesn't mean that I don't like them-they will probably understand that too; I can still insist on my rights and continue to be a good person. I have shared only 4 of the 15 skills that I have learned so far. Everyday, I fill out a diary card that helps me remember and use the skills, rate misery, suicidal ideation and how well the skills worked for that day. For me, DBT has done what no other therapy has. I am very glad that I was chosen for DBT in August and I have been chosen to continue during the October-December sessions. My life has changed because of DBT. I use all the skills I have learned and I am very anxious to learn more. I highly recomend DBT to any Borderlines that are still suffering. I no longer need to cut myself, feel afraid to meet new people or to ride on the bus alone. THANK GOD FOR DBT!! DBT is based on the book Skills Training Manual for Treating Borderline Personality Disorder By Marsha M. Linehan. If you would like to find out more about DBT, please contact your County's mental health center. Here are some informative websites addressing DBT. Dialectic Behavior Therapy Dialectic Behavioral Therapy |