Coping with Self-harming Behaviors with DBT

Self-harm is a common challenge that many people face. Sometimes, we can experience events, thoughts, and feelings that are so overwhelming we cannot find another method of relief, other than self-harm. In this program, you will learn a variety of strategies based on Dialectical Behavioral Therapy (DBT), one of the most effective, research-supported treatments for self-harm. Throughout this program, you will be encouraged to:

• Address the patterns that influence you to self-harm
• Increase the coping skills available to you to reduce the likelihood of self-harm
• Increase self-compassion and mindfulness techniques to remain grounded

With targeted lessons, video summaries, and interactive activities, Resilify's DBT for Self-Harm program can be beneficial in your journey of recovery.

Program Sessions

Session 1: Understanding Self-Harm

Overview: Learn about the definition of self-harm, the myths associated with self-harm, and how DBT can be beneficial in recovering from self-harm.

Activities: Use the diary card exercise to track your emotions and thoughts, the recognizing self-harm exercise to identify triggers and consequences, and the opposite actions exercise to reflect on self-harm events.

Session 2: What Influences Self-Harm?

Overview: Learn about the etiologies and patterns of self-harm, as well as mental health disorders that are associated with an increased risk of self-harm.

Activities: Use the diary card exercise to track your emotions and thoughts, the tracking progress exercise to monitor stress and associated self-harm urges, and the patterns of emotion exercise to evaluate rumination or avoidance.

Session 3: Dialectical Behavioral Therapy (DBT)

Overview: Learn about the emotional regulation model, various types of reinforcement, the factors related to biosocial theory, and coping skills via the PLEASE acronym.

Activities: Use the diary card exercise to track your emotions and thoughts, the reinforcement patterns exercise to identify positive/negative reinforcement patterns, and the self-balance exercise to evaluate your ability to maintain a healthy balance.

Session 4: Vulnerability Factors

Overview: Learn about factors that cause self-harm and common reasons why self-harm may occur.

Activities: Use the diary card exercise to track your emotions and thoughts, the reasons for self-harm exercise to identify reasons for self-harm, and the improving communication exercise to evaluate your communication tendencies.

Session 5: Chain Analysis and Dialectical Thinking

Overview: Learn about chain analysis and dialectical thinking, as well as how to apply them to reduce self-harming tendencies.

Activities: Use the diary card exercise to track your emotions and thoughts, the chain analysis exercise to identify triggers and links, and the 30-minute body scan exercise to increase relaxation.

Session 6: Distress Tolerance

Overview: Learn about distress tolerance skills, distraction skills, self-soothing skills, self-compassion, and other dialectical behavioral skills.

Activities: Use the diary card exercise to track your emotions and thoughts, the distraction and IMPROVE exercise to evaluate coping skills, and the TIPP skill exercise to reflect on effectiveness.

Session 7: Mindfulness

Overview: Learn about mindfulness, the three states of mind, and how to implement both in your recovery from self-harm.

Activities: Use the diary card exercise to track your emotions and thoughts, the practicing mindfulness exercise to practice a coping skill, the how skills exercise to evaluate how coping skills influence emotions and body, and the 45-minute meditation exercise to increase relaxation.

Session 8: Coping with Self-Harm Urges

Overview: Learn about the importance of continuous implementation of coping skills, tracking progress, and planning for the future.

Activities: Use the diary card exercise to track your emotions and thoughts, the coping with urges exercise to increase reflection, and the open awareness meditation to achieve awareness of mind and body.

References

• Long term effectiveness of dialectical behavior therapy versus enhanced usual care for adolescents with self-harming and suicidal behavior — Lars Mehlum, Ruth-Kari Ramleth, Anita J. Tormoen, Egil Haga, Lien M. Diep, Barbara H. Stanley, Alec L. Miller, Bo Larsson, Anne M. Sund, Berit Groholt.
• Deliberate Self-harm — Edilma L. Yearwood, Eve Bosnick.