Westside DBT Treatment Center

Appreciative of Oprah sharing about DBT.

This Therapy You’ve Never Heard of Could Change Your Life We got all the deets on DBT—and key strategies that can help you feel better right now.

See you all at West Coast Symposium🍦🍧

Come see us for our annual ice cream social at West Coast Symposium June 2nd, 2023 at 2pm. Who is coming? ❤️🍦❄️

reminder

Today and every day, please know you matter, know that it is ok to reach out and ask for help. You are not alone and support does exist.

Our strength comes from the showing up, from the vulnerabilities we walk through. ..there’s strength in hope and in resilience. There is value in facing the challenges.

Mindful reminder. Where there is , there is a way.

paying attention on purpose without judging. . . We may not be able to control what’s thrown our way and at the same time we do have the ability to learn how we respond to whatever it may be.

mindful reminder to rest, restore, take a moment , exhale … take the time — give yourself permission. Heal.

Mindfulness is a practice. Practice on purpose, with awareness, without judgment. Here and now.

Note to self, practice becoming present to the “here and now”.

Dialectical behavior therapy rests upon the idea of balancing and comparing two seemingly oppositional things.  This is at the heart of the word dialectic.  Dr. Marsha Linehan, creator of DBT, explains that dialectics are “the reconciliation of opposites in a continual process of synthesis”. It is the tension between two opposing emotions or ideas that must be used constructively.

In DBT, acceptance strategies are added to behavioral change strategies through validation and through accepting yourself exactly as you are. Once we begin to accept ourselves exactly as we are in the present moment, we are more open to change.  This concept seems paradoxical in nature, which is perhaps why there is a tendency to resist, hold on, and fight back when we sense that we need to change.  The more rigid we become in clinging to the familiar, the more likely it is that we will react to this rigidity by springing like a rubber band to the other side of the dialectic.

The trick is to begin to focus on changing behaviors that create suffering while simultaneously accepting yourself just as you are.

For more resources and DBT Skills, check out our website. Link in bio.

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For more resources and DBT Skills, check out our website. Link in bio.

Two important definitions of burnout are:
* "A state of physical, emotional, and mental exhaustion caused by long term involvement in emotionally demanding situations." – Ayala Pines and Elliot Aronson.
* "A state of fatigue or frustration brought about by devotion to a cause, way of life, or relationship that failed to produce the expected reward." – Herbert J. Freudenberger.

When feelings of burnout start to occur, many people focus on short-term solutions such as taking a vacation. While this can certainly help, the relief is often only temporary. You also need to focus on strategies that will have a deeper impact, and create lasting change.

So what can you do? Look at the deeper impact of what you do every day; how does your work make life better for other people? How could you add more meaning to what you do every day? Exercise can help alleviate stress and create a sense of well-being. You will also experience increased energy and productivity when you exercise regularly. What's more, regular exercise will help you get a good night's sleep. There are several strategies that you can use to cope with stress. For instance, you could keep a stress diary   to document what routinely causes you stress. Practicing deep breathing, meditation   , and other relaxation techniques   can help you calm down when you're experiencing stress.

For more resources and DBT Skills, check out our website. Link in bio.

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For more resources and DBT Skills, check out our website. Link in bio.

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For more resources and DBT Skills, check out our website. Link in bio.

While everything on this list is simple, it’s far from easy. Change is hard. And if you are currently struggling with your mental health, it can be especially challenging. One key behaviors is being kind to yourself.

Choose one area to work on at a time, perhaps an area you feel especially motivated or confident to address, or an area that feels aligned with your most important values. Then take it one step at a time. The funny thing about change is we often don’t know it’s happening, we just keep rowing in the right direction, and usually after a few, or a few thousand, twists and turns, we look back in awe at how far we’ve come.

For more resources and DBT Skills, check out our website. Link in bio.

Let’s stop underestimating and undervaluing ourselves. You are worthy, brave, and capable of all you endeavor to do 💜☮️🕊

For more resources and DBT Skills, check out our website. Link in bio.

Trust in yourself 💚

For more resources and DBT Skills, check out our website. Link in bio.

Self-care is one of those things that is essential but we often don't take enough time for (or feel we don't have the time for).

But taking care of yourself, your body, health and mental well-being is so important to not just feel better but also to perform better in the long run and to be able to help others better.

For more resources and DBT Skills, check out our website. Link in bio.

May is a time to raise awareness of those living with mental or behavioral health issues and to help reduce the stigma so many experience.

During Mental Health Awareness Month, WDBT joins the mental health community to reaffirm our commitment to building our understanding of mental illness, increasing access to treatment and ensuring those who are struggling know they are not alone.

Check out the AHA’s website for resources and events this May! https://www.aha.org/mental-health-awareness-month

For more resources and DBT Skills, check out our website. Link in bio.

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For more resources and DBT Skills, check out our website. Link in bio.

Repeat after us: I have the courage to accept the things I cannot change, to make choices to change the things I can and the wisdom to know the difference.

For more resources and DBT Skills, check out our website. Link in bio.

We’ve all received the well-meaning advice to “stay positive.” It’s hard to find the motivation to focus on the positive when positivity seems like nothing more than wishful thinking. Maintaining positivity is a daily challenge that requires focus and attention. Be mindful of what else can be affecting your mood every day 💙
For more resources and DBT Skills, check out our website. Link in bio.

“You yourself, as much as anybody in the entire universe, deserve your love and affection.” —Buddha

For more resources and DBT Skills, check out our website. Link in bio.



  

It’s time to talk about dialectics again! The word “dialectical” describes the notion that two opposing ideas can be true at the same time. In DBT, there is always more than one way to think about a situation, and all people have something unique and different to offer. A life worth living has both positive and negative aspects (happiness, sadness, anger) and all of these aspects are necessary and valuable. It is sometimes hard to accept ourselves and our actions while simultaneously recognizing the need for change. Dialectics allows for a balance between acceptance and change, both of which are necessary for establishing a fulfilling life.

For more resources and DBT Skills, check out our website. Link in bio.

* Consciously stop yourself a few times a day to do an internal check.
* What am I feeling now?
* Can I allow this feeling, whether physical, emotional or spiritual, without trying to repress it or distract myself from it?
* Stay with whatever comes up, especially if you don’t like it.
* Try to label what you are experiencing. For example: tightness in the throat, muscle spasms in the low back, tension in the jaw, etc.
* Name your emotions as if you were simply observing them—anxiety, sadness, anger, resentment, grief, etc.
* Breathe into any area of discomfort, and keep drawing your breath there until you feel it relax.

Remind yourself that everything passes—the pleasant and the unpleasant. By resisting the urge to fight your feelings, you will begin to know the peace that comes from acceptance, and your discomfort will not morph into suffering. In time, you may notice a feeling or sensation and, rather than avoid it, you can label and accept it.

For more resources and DBT Skills, check out our website. Link in bio.