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After Dialectical Behavior Therapy Skills Training Post-Program Care Guide
Summary
Congratulations on completing your Dialectical Behavior Therapy (DBT) skills training! While you've achieved a significant milestone, it's important to continue practicing the skills you've learned. This guide will help you maintain progress and recognize when to seek additional support. Remember, regular practice can prevent setbacks and promote ongoing emotional well-being.
What Is This & Why It Matters
Dialectical Behavior Therapy (DBT) is a type of therapy designed to help people manage emotions, reduce harmful behaviors, and improve relationships. Completing DBT training equips you with vital skills to handle life's challenges. However, maintaining these skills is crucial for preventing relapse into old habits. Regular practice ensures that the progress you've made becomes a lasting change.
What You Should Do
- Practice DBT skills daily to reinforce new habits.
- Join a monthly DBT continuation group to stay connected.
- Use your DBT workbook for regular review and self-assessment.
- Schedule monthly calls with a DBT coach for guidance and motivation.
- Incorporate mindfulness exercises into your daily routine.
- Set personal goals each week that align with your DBT skills.
- Reflect on challenging situations and how you used your skills effectively.
- Reach out to a supportive friend or family member when you need encouragement.
What You Should NOT Do
- Don't stop using your DBT skills because you're feeling better.
- Avoid skipping scheduled coaching calls or group meetings.
- Refrain from isolating yourself when feeling overwhelmed.
- Don't use substances as a way to cope with difficult emotions.
- Avoid neglecting self-care activities that support mental health.
Symptoms: Normal vs Warning Signs
Normal (Don't Worry)
- Feeling tempted to stop practicing DBT skills after initial improvement.
- Experiencing ups and downs in your emotional state as you adjust.
- Occasional doubts about the effectiveness of the skills you've learned.
- Feeling more aware of emotions but unsure how to express them.
Call Your Doctor If...
- Feeling overwhelmed by emotions without relief from DBT techniques.
- Experiencing thoughts of self-harm or suicide; seek immediate help if this occurs.
- Returning to old harmful behaviors such as substance abuse or self-injury.
- Noticing a significant increase in anxiety or depressive symptoms despite efforts.
- Avoiding social interactions and feeling isolated regularly.
- Struggling to complete daily tasks due to emotional distress.
FAQ
What should I do if I feel like I'm slipping back into old patterns?
Re-engage with your DBT workbook, attend a group session, or contact your coach for support.
How often should I practice my DBT skills?
Daily practice is recommended to keep the skills fresh and automatic.
What if I miss a coaching call or session?
Try to reschedule as soon as possible. Consistency is key in maintaining progress.
Can I use these skills in my everyday life?
Absolutely! These skills are designed to be integrated into daily life to manage stress and emotions effectively.
Is it normal to feel emotional ups and downs after completing DBT?
Yes, it's part of adjusting to using new skills. Continue practicing, and it will become more natural over time.
When should I reach out for help again?
If you notice warning signs like increased distress or harmful thoughts, contact your provider immediately.