The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & ... Tolerance (New Harbinger Self-Help Workbook)

Category: Mental Health
Author: Matthew McKay, Jeffrey C. Wood, Jeffrey Brantley
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by [deleted]   2021-12-10

Ask your GP to refer you to a local mental health service for an assessment or even just a little chat. It’s not easy to sit there and tell a stranger everything about your mental health, but it will be worth it.

In the meantime, pick up The Dialectical Behavior Therapy Skills Workbook - it’ll help a lot.

by CelestialBun   2021-12-10

This kind of behavior could certainly stem from BPD, but not necessarily. Regardless, I think it's less important to find a label for your behavior. I struggled with BPD-like behavior for a few years and what helped me was DBT therapy. I highly recommend it. If you can't find a therapist in your area that specializes in DBT, there are some good workbooks available for you to try by yourself. I liked this one the best. It's helpful without being condescending or hypercritical (like some books about BPD).

Agreed that you've already done the hardest part of recovery: You acknowledge that you need help.

You may also check out some tips on how to redirect these feelings/energy. Most tips are directed at exes, so some things won't apply, but a lot of them do: starting a "cyberstalking jar" or picking up a new habit that you distract yourself with when you start thinking about your professor (video games, knitting, exercise, etc.). Here are a couple of lists to try: one | two. You've got this OP - best wishes.

by xPhoenix_Risingx   2021-12-10

Definitely think the couples and individual therapy is a great idea.

It’s Dialectical Behavior Therapy; but you can also do a workbook yourself. It helps you cope, distract, and accept your emotions. There’s also YouTube videos too on DBT.

Also the best form of medicine is sleeping right (7-9hours), eating right, and exercising.

Maybe you two can do physical activities together and separately. Exercising release feel good chemicals and let’s you think clearly and hence communicate better.

There’s also meditation apps too.

by venus_in_faux_furs   2019-11-17

Happy to help. I really, really like DBT because it's real-life applicable. It's hard work but learning HOW to de-escalate yourself is so important.

This book helped me IMMENSELY.

Good luck!! You owe it yourself :)

by The-Sink-Panther   2019-11-17

my mom got me this one and I love it! Wishing you the best!!

by AndrewChengOnReddit   2019-11-17

If you think you might actually have borderline, try this workbook:

It's by far the best one on the subject and might help you straighten out your head.

by tinari07   2019-11-17 Here is the one I'm talking about. I don't know of any others.

by sunshinewcoffee   2019-11-17

I’d really like this workbook focused on people with borderline personality disorder. It’s a recent diagnosis I’ve been struggling with and would like to be able to work on creating healthier skills outside of therapy. What a great thing to offer people! link to book

by considerthepineapple   2019-08-24

The two I found the most useful are This one which is the first one I started with. Once I went through that book I then got This one along with the manual. I then got myself this diary to keep track of using the skills.

I didn't find all the activities helpful, I think it's about picking and choosing what feels good/works best for you.

by FertilityHotel   2019-08-24

Same. I just live in tunnel vision half the time and need in my face reminders that things can change and I do have some control over my life. Is it this book?

The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & ... (A New Harbinger Self-Help Workbook)

by throwaway-person   2019-08-24

This is a lot more common than you might think, including outside of Asian families. r/cptsd was a massive help to me in figuring out my issues, I hope it can help you too. (C (complex) PTSD differs from regular PTSD in that it is instilled over an extended period of time, especially (but not exclusively) a formative one like childhood. Abusive adult relationships can cause cptsd but it seems slightly less common than parents causing it during childhood.)

One of the therapeutic treatments for cptsd is DBT (dialectical behavioral therapy), basically distress tolerance training. The DBT Workbook that was used by the therapists leading the DBT therapy group I attended is available on Amazon at 13.59usd, and I spotted a digital PDF version on ebay at the moment for 3.99usd.

Of course I must recommend getting into general therapy, and learning about your other options for specific types of therapy. DBT is just one piece of the healing puzzle, (another one to try is EMDR) but if you can't access general therapy or face a long wait for access, the book is a great start.

by aliciamc   2019-07-21

This one!

It's challenging the shit out of me to do it, but it seems to be helping. I also dove back into Love Me, Don't Leave Me last night, which is a really good book about negative self concept and how it affects relationships!

by GetOffMyLawn_   2019-07-21

They look okay. Keep them clean. If they get red and swollen then a little topical neosporin or bacitracin can be used.

Please find a different way to deal with this need. Like put rubber bands around your wrist and snap them. Check out this book They have a whole list of alternatives to cutting that are less damaging

by SiCoSa   2019-07-21

If you wanna start now you can order this book that is amazing and the one my group used.

by [deleted]   2019-07-21

I'm 29 and was diagnosed this year. It literally explained the chaos with emotions and friendships that my 20's was. Honestly, I'm a bit jealous that you have been diagnosed at such a 'young' age. I've burned friendships and relationships and it makes me sick to look back at things.

All we can do now is do our best. Relationships will still be difficult, but the more aware we are of how we think/process things, the better the outcome will be.

I recently bought this DBT book and it's been helping me a lot, so check it out.

by hurt_kid   2019-07-21

There's a couple of options that can help similar to what you'd get in therapy and teach you a few of the skills you might learn in therapy. One common option is anger management classes. One of the diagnostic criteria of BPD is "Inappropriate, intense anger or difficulty controlling anger (e.g., frequent displays of temper, constant anger, recurrent physical fights)". You don't have to be the stereotypical angry guy to want to consider going to one of these classes. A woman who may turn to anger over other emotions can also benefit from anger management. The skills are the same that a therapist might teach you, so it is something to try!

It's extremely common to have problems with substances when you're living with BPD, and it tends to make BPD symptoms worse. AA and NA are two great options for getting away from substances and it can very much improve symptoms just getting off of those. However, these also function a bit like a loose group therapy and support group option as well.

There's also self-help DBT workbooks. DBT is hella hard. You could spend a year going through it and still have a hard time with it. A workbook like this one can help you out. If you're strapped for cash, you could always check out a torrent tracker for a PDF (yo-ho-ho).

by jimmybob479   2019-07-21

It did - I like this one The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & ... (A New Harbinger Self-Help Workbook)

by jedifreac   2019-07-21

In the region where I work, getting into any DBT program (adherent or informed) is super challenging due to lack of availability. For someone with "fleas" I'm more inclined to assign skills group content as homework, such as using this book:

by TheFleshIsDead   2019-07-21

For identity, relationships and emotions the gold standard is this:

I believe in spirituality but 5D, ascension, new earth, benolevant aliens, love and light, flat/hollow earth are all psyops or at least just BS from mentally unbalanced people.

The only spirituality books worth it are found at crystal shops unless you go the religious route.

by motes_   2019-07-21

This is a very practical book. Helped give me lots of practical ways to prevent the falling back into dark places.

The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & ... (A New Harbinger Self-Help Workbook)