My D.B.T. Toolbox

By J. Gilbert

Discover the Life-Changing Power of DBT: Unlock Emotional Mastery and Transform Your Relationships!

Are you ready to embark on a journey towards emotional balance, enhanced relationships, and greater self-awareness? Dive into this comprehensive guide to Dialectical Behavior Therapy (DBT) and unlock the keys to a more fulfilling life! 

Packed with practical exercises, real-life examples, and expert guidance, this book will empower you with essential skills and tools to tackle life's challenges head-on. Master the art of mindfulness, learn to navigate difficult emotions, and develop effective communication strategies to enhance your relationships with others.

Whether you're new to DBT or seeking to deepen your understanding, this book is your roadmap to emotional mastery and personal growth. Say goodbye to self-doubt, overwhelming emotions, and strained relationships, and embrace a life filled with resilience, self-compassion, and inner peace. Don't miss your chance to transform your life with this eye-opening guide to Dialectical Behavior Therapy!

• Language: English
• Publisher: J. Gilbert
• Release date: May 4, 2023
• ISBN: 9798223013976

Book preview

Table of Contence:

- Chapter 1: Introduction

Welcome and book overview

Disclaimer that this book is not a substitute for therapy

How to seek out a qualified therapist

- Chapter 2: Mindfulness

Overview of mindfulness and its benefits

Mindful breathing exercise

Body scan meditation

Mindful observation exercise

- Chapter 3: Distress Tolerance

Overview of distress tolerance and its benefits

Distract with ACCEPTS: Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations

Self-soothing with the five senses

Radical acceptance exercise

- Chapter 4: Emotion Regulation

Overview of emotion regulation and its benefits

Identify and label emotions

Opposite action exercise

Build positive emotions exercise

- Chapter 5: Interpersonal Effectiveness

Overview of interpersonal effectiveness and its benefits

DEAR MAN: Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate

GIVE: Gentle, Interested, Validate, Easy Manner

Fast and assertive communication exercise

- Chapter 6: Putting it all Together

Integrating the skills and tools into your daily life

Strategies for continued practice and growth

- Chapter 7: Emotional Regulation in Specific Situations

Overview of emotional regulation in specific situations

Strategies for regulating emotions at work

Strategies for regulating emotions in social situations

Strategies for regulating emotions in romantic relationships

-Chapter 8: Developing Positive Coping Mechanisms

Overview of developing positive coping mechanisms

Identifying negative coping mechanisms

Strategies for replacing negative coping mechanisms with positive ones

Building a list of positive coping mechanisms for different situations

- Chapter 9: Using Mindfulness for Trauma Recovery

Overview of mindfulness in trauma recovery

Building a safe space visualization exercise

Body scan meditation for trauma recovery

Grounding exercises for managing flashbacks and intrusive thoughts

- Chapter 10: Self-Compassion and Forgiveness

Overview of self-compassion and forgiveness

Loving-kindness meditation exercise

Self-compassion journaling exercise

Forgiveness exercise

- Chapter 12: Building Resilience

Overview of building resilience

Identifying personal strengths

Building a support system

Creating a plan for handling difficult situations

- Chapter 13: Emotional Regulation and Addiction Recovery

Overview of emotional regulation in addiction recovery

Identifying triggers and developing coping strategies

Mindfulness meditation for addiction recovery

Identifying values and using them as motivation for recovery

-Chapter 14: Improving Sleep and Reducing Anxiety

Overview of the connection between sleep and anxiety

Developing a sleep routine and sleep hygiene habits

Progressive muscle relaxation exercise

Tips for reducing anxiety before bed

-Chapter 15: Using DBT Skills for Anxiety and Depression

Overview of using DBT skills for anxiety and depression

Identifying negative self-talk and replacing it with positive affirmations

Creating a positive emotion log

Tolerating distress with self-soothing techniques

-Chapter 16: Managing Anger with DBT Skills

Overview of managing anger with DBT skills

Identifying anger triggers and developing a plan for managing them

Mindful breathing exercise for managing anger

Building a list of positive coping mechanisms for managing anger

––––––––

- Chapter 17: Review of DBT Skills and Tools

Comprehensive review of all DBT skills and tools covered in the book

Tips for incorporating the skills and tools into your