Cognitive Behaviour therapy For Self Improvement and Deaddiction

I am broke. Right now I am unable to see any therapist or take any professional help. But what I can do is to teach myself the therapy itself. I will write down all the techniques I have learnt and share resources. I will use this journal as a thought diary as well.

 

You can find free books pdf on cognitive behavioural therapy , dialectical therapy and acceptance commitment therapy from library genesis website. I have a book pdf about CBT for addiction.

 

Discouraging but seems to be true but I wont stop guys. I will have to work on myself in those techniques as an experimental basis

 

At its core, DBT helps people build four major skills:

• mindfulness

• distress tolerance

• interpersonal effectiveness

• emotional regulation

How does DBT compare to CBT?
DBT is considered a subtype of cognitive behavioral therapy (CBT), but there’s a lot of overlap between the two. Both involve talk therapy to help better understand and manage your thoughts and behaviors.
However, DBT puts a little more emphasis on managing emotions and interpersonal relationships. This is largely because it was originally developed as a treatment for BPD, which is often marked by dramatic swings in mood and behavior that can make having relationships with others difficult.

Mindfulness:
Mindfulness is about being aware of and accepting what’s happening in the present moment. This can help you learn to notice and accept your thoughts and feelings without judgement.

In the context of DBT, mindfulness is broken down into “what” skills and “how” skills.

“What” skills teach you what you’re focusing on, which might be:

‌The present
‌your awareness in the present
‌your emotions, thoughts, and sensations separating emotions and sensations from thoughts

“How” skills teach you how to be more mindful by:

• ‌balancing rational thoughts with emotions
• using radical acceptance to learn to tolerate aspects of yourself (as long as they aren’t hurting you or others)
• ‌taking effective action
• ‌using mindfulness skills regularly
• ‌overcoming things that make mindfulness difficult, such as sleepiness, restlessness, and doubt

Distress Tolerance:
Distress tolerance skills can help you:
‌distract yourself until you’re calm enough to deal with the situation or emotion
‌self-soothe by relaxing and using your senses to feel more at peace
‌find ways to improve the moment despite pain or difficulty‌ compare coping strategies by listing pros and cons

Interpersonal Effectiveness
These skills include:
‌objective effectiveness, or learning how to ask for what you want and take steps to get it
‌interpersonal effectiveness, or learning how to work through conflict and challenges in relationships
‌self-respect effectiveness, or building greater respect for yourself

Emotion Regulation :
Emotion regulation skills teach you to:

• ‌recognize emotions
• ‌overcome barriers to emotions that have positive effects
• ‌reduce vulnerability
• ‌increase emotions that have positive effects
• ‌be more mindful of emotions without judging them
• ‌expose yourself to your emotions
• ‌avoid giving into emotional urges
• ‌solve problems in helpful ways

 

Correct.. Do you practice meditation or mindfulness at least once a week ?