3 DBT Skills For Coping with the Coronavirus CrisisDavid W. Eckert, Senior ConsultantCoordinated Care Services, Inc.

About the SpeakerDavid W. Eckert, LMHC, NCC, CRCSenior ConsultantCoordinated Care Services, Inc. (CCSI)

3 DBT Skills for Coping with the Coronavirus Crisis

S.T.O.P.- DISTRESS TOLERANCE TOOL

RADICAL ACCEPTANCE

RELAXATION AND RETHINKING

What is Dialectical Behavioral Therapy (DBT)?Dialectical Behavioral Therapy (DBT) is a type of cognitive behavioral therapy that involves the use of a set of skills to manage distress and improve emotional regulation (among other things)

The skills are well aligned with mindfulness practices and non-judgmental approaches

DBT was developed by Dr. Marsha Linehan in the late 1980s

DBT Skill #1

S.T.O.P

Distress Tolerance

When thoughts run away with emotions…

It is helpful to interrupt these negative cycles.

S.T.O.PWhen you begin to feel distressed, fearful, anxious, angry, or sad… ‣ Stop! -Don’t react to what ever is happening, take control of

your mind and emotions. Be still…‣ Take – a step back, remove your self from the situation, and

take a deep breath. Don’t act on your emotions!‣ Observe – your surroundings and do an internal self check-

in. What are you feeling right now? What are others doing and saying?

‣ Proceed Mindfully- Think about what you would like to see happen and how you can make the situation better. What are your intentions? At the minimum, avoid doing something that makes the situation worse.

DBT Skill #2

“Keep calm and carry on.”-Winston Churchill

Radical Acceptance

Radical Acceptance‣ Stop fighting reality ‣ Let go of impulsive and destructive behaviors ‣ Accept things as they are ‣ Acceptance allows us to choose action over suffering‣ Then you can decide what we want to do about the problem

Example of Radical

Acceptance

“Resentment is like drinking poison and then hoping it will kill your enemies.” -Nelson Mandela

Radical Acceptance and Coronavirus

Fighting Reality Accepting Reality

‣ Even with social distancing, I can still stay busy and productive

‣ This whole COVID-19 thing is awful, but at least I can be safe at home

‣ Though much of what is happening is out of my control, there are many things I can do that are within my control

‣ I’m going to make sure my family and friends are taken care of

‣ This whole thing is surreal‣ It can’t be happening‣ How can I get anything

done with this social distancing going on?

‣ I don’t know where to start with the different projects in my head, so I’m just binge-watching TV

Basic Needs and Radical Acceptance

Radical Acceptance is not the solution if the cause of distress is related to essentials like food, clothing, and shelter

Connect to the COVID-19 Resources in your area

DBT Skill #3“Three things cannot be hidden: the sun, the moon, and the truth.”

-Buddha

Relaxation

A skill that combines both the body and the mind…‣ Relaxation-• Go through a full-body relaxation exercise • Starts with your fingers and hands • Goes through your wrists, arms, and shoulders • Then travels all the way through your neck, head, chest • Through your hips, legs, feet and toes. ‣ Let go of tension from one end of you to the other.‣ How to Do Progressive Muscle Relaxation:

https://www.youtube.com/watch?v=1nZEdqcGVzo

Rethinking‣ Turn your mind toward acceptance and

look for what the moment might have to offer.

‣ Are there opportunities for you to take a next step on your path toward the life you want to live?

“Are we there yet?”

3 DBT Skills for Coping with the Coronavirus Crisis

S.T.O.P.- DISTRESS TOLERANCE TOOL

RADICAL ACCEPTANCE

RELAXATION AND RETHINKING

Practice Skills to Improve Results

Thank you and take care!

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