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PHOBIA LIBRARY

Read up on fear, panic and phobia to get a general overview of phobias and trauma and fear management. Learn mindfulness based self care principles and exercises for managing phobias from my books on trauma and self care.
THE LIBRARY TOPIC HOME PAGES
​​Introduction to Trauma, Fear and Phobia
Part 1: ​Defining Fear and the Fear Response
Part 2: Emotional & Cognitive Functions of Fear
Part 3: Maladaptive Thought Processing
​Part 4: Professional Therapy & Mindful Self Care
​THE PHOBIA COLLECTION DOWNLOADS
​Browse Collection of Phobias by Topic
Download Collection of Phobias
Download Dictionary of Fear and Phobia
Download Self Care Guides for Coping

PART FOUR - TREATMENT​
​​TREATMENT OPTIONS
PROFESSIONAL THERAPY &
MINDFUL SELF CARE
​ Learn the cognitive treatment options for professional therapy, self care with mindfulness meditation, common defense mechanisms, boundaries, stressors, and strategies for coping with anxiety and panic for fear and phobia
TREATMENT | THERAPY | SELF CARE

TREATMENT DIRECTORY

>> Treatment Home Page - Disclaimer
​
​PROFESSIONAL THERAPY OPTIONS
Make the Best of Professional Therapy
Search for Medical Professionals (external)
Therapy Options ​INCORPORATING SELF CARE OPTIONS
​SELF CARE: Defining What It Really Means
Core Elements of Mindfulness ​Mindful Coping Strategies ​Self Care is not a substitute for professional therapy and treatment. Author is not a medical professional.

​RELATED SELF CARE GUIDES BY KAIROS
​View All Downloads
​ALL CONTENT PROVIDED BY MY BOOKS ON MINDFUL SELF CARE FOR TRAUMA AND FEAR
Download for Free Here

PART FOUR - TREATMENT​
​​DIALECTICAL BEHAVIOR THERAPY (DBT)

See Also
​HOW TO MAKE THE BEST OF THERAPY
What Self Care Really Means
Read About Mindfulness

​WEBSITE DISCLAIMER
Author is not a medical professional.
​View Medical Professionals Here

DIALECTICAL BEHAVIOR THERAPY


​Dialectical Behavior Therapy (DBT) is a type of talk therapy that is evidence-based and built on the principles of Cognitive Behavioral Therapy (CBT) and Mindfulness. DBT has been structured to help people who experience intense emotions. It utilizes a cognitive behavioral approach and emphasizes the psychosocial aspects of treatment. It was created and primarily used in the treatment of borderline personality disorder (BPD), but it has recently been used more recently to treat a number of other different types of mental health problems including PTSD, trauma and fear based phobias.

Synthesized balance. DBT is founded on a collaborative exploration of the concepts of acceptance and strategies for change. The goal is to ultimately balance and synthesize them. This approach was developed to help people increase their emotional and cognitive regulation by learning about their triggers and helping to assess which coping skills to apply to their responses - e.g thoughts, feelings, and behaviors.

Emotional regulation. The theory behind DBT is that some people are prone to react in a more intense and out-of-the-ordinary manner in volatile or emotional situations. DBT suggests that some people’s arousal levels in heated situations can increase far more quickly than average and attain a higher level of emotional stimulation that takes a significant amount of time to return to baseline.

DBT combines standard cognitive-behavioral techniques for emotion regulation and reality testing within concepts of tolerance, acceptance, and mindful awareness largely derived from a contemplative meditative practice.

People with trauma and fear or who may be suicidal may experience intense emotions like anger, frustration, depression, and anxiety. They benefit from help in learning how to regulate these emotions.

DBT skills for emotion regulation include:
  • Learning to properly identify and label emotions
  • Identifying obstacles to changing emotions
  • Reducing vulnerability to “emotion mind”
  • Increasing positive emotional events
  • Increasing mindfulness to current emotions
  • Taking opposite action
  • Applying distress tolerance techniques

​See Also: Role of Emotions

DBT is support-oriented. It helps you identify your strengths and builds on them so that you can feel better about yourself and your life. It is cognitive-based in that it helps identify thoughts, beliefs, and assumptions that make life harder. Thoughts like “I have to be perfect at everything” or “If I get angry, I’m a terrible person” helps people to learn different ways of thinking that will make life more bearable: Thoughts become “I don’t need to be perfect at things for people to care about me” or “everyone gets angry, it’s a normal emotion.”

Relationship therapy. DBT is collaborative and requires constant attention to relationships between clients and staff. In DBT people are encouraged to work out problems in their relationships with their therapist and the therapists to do the same with them. DBT requires homework assignments, engages in role-play for new strategies for social interactions with others, and it practices skills such as self-soothing.

What's the difference between DBT and CBT?
  • CBT focuses on helping you to change your thoughts and behavior
  • DBT also helps with thoughts and behavior but it focuses on accepting who you are at the same time. DBT places vital importance on the relationship between you and your therapist, and this relationship is used to actively motivate you to change. The goal of DBT is to help you learn to manage your emotions by letting yourself experience, recognize and accept them. Then as you learn to accept and regulate your emotions, you are enable to change harmful behavior. To help you achieve this, DBT therapists use a balance of acceptance and change techniques.

COMPONENTS OF DBT
DBT has two main components:

COMPONENT ONE: Individual weekly psychotherapy sessions that emphasize problem-solving and working through the thoughts and behavior for the previous week’s issues. Self-harm and suicidal ideation take first priority, followed by behaviors that may interfere with the therapy process. Quality of life issues and working toward improvements are key topics as well as focusing on dealing with symptoms and responses. Finally, it also helps to enhance your own self-respect and self-image.
  • The therapist actively teaches and reinforces adaptive behaviors, especially as they occur within the therapeutic relationship.
  • The emphasis is on teaching patients how to manage emotional trauma .
  • Telephone contact with the individual therapist between sessions is part of DBT treatment plan.
  • During individual therapy sessions, the therapist and client work toward learning and improving many basic social skills.

COMPONENT TWO: There are weekly group therapy sessions that generally last 2 1/2 hours a session. In these sessions, people learn new skills from one of four different modules:
  1. Mindfulness
  2. Interpersonal effectiveness
  3. Distress tolerance/acceptance
  4. Emotion regulation

MINDFULNESS
See Principles of Mindfulness and Strategies of Mindfulness
Mindfulness is one of the core ideas behind all elements of DBT. It is a foundation for the other skills taught in DBT because it helps you accept and tolerate the powerful emotions you may feel when challenging your habits or exposing yourself to stressful situations.

The concept of mindfulness and the meditative exercises used to teach it are derived from traditional contemplative religious practice however DBT does not involve any religious or metaphysical concepts. See Mindfulness for more information.

Within DBT mindfulness focuses on:
  • Attention: Your capacity to pay attention, without judgement, to the present moment
  • Present Moment: It’s about living in the moment
  • Emotions: Experiencing your emotions and senses fully, yet with perspective.
  • Awareness: Your awareness of your environment through your 5 senses of touch, smell, sight, taste, and sound.
  • Acceptance. Mindfulness relies heavily on the principle of acceptance, sometimes referred to as "radical acceptance". Acceptance skills rely on the patient's ability to view situations with no judgment, and to accept situations and their accompanying emotions. This causes less distress overall, which can result in a reduction of distress and discomfort.
  • Interpersonal Effectiveness. Your interpersonal response patterns (how you interact with the people around you and in your personal relationships) are examined and you work on effective strategies for change.
    • For example, learning how to ask for what you need, how to assertively say ‘no,’ and learning to cope with inevitable interpersonal conflict.
    • Someone may possess relatively good interpersonal skills but lack experience in the application of these skills in specific contexts- like emotionally vulnerable or volatile situations.
    • The focus is on situations where the objective is to change something or to resist changes someone else is trying to make (like saying no). The skills intend to maximize the chance that a person’s goals will be met, while at the same time not damaging either the relationship or the person’s self-respect.

Distress Tolerance: Most approaches to mental health treatment focus on changing distressing events and circumstances. But the treatment plan does not necessarily investigate or work on acceptance, finding meaning, and learning how to handle distress. Dialectical behavior therapy emphasizes learning to bear distress skillfully.

Distress tolerance uses the principles of mindfulness. These skills focus on your ability to accept yourself in a non-evaluative and nonjudgmental fashion, and accept your current situation. Although the approach is nonjudgmental, this does not mean that it is one of approval. Acceptance of reality is not an approval of reality. Distress tolerance behaviors are centered on surviving a crisis and with accepting life as it is in the present moment. Four sets of crisis survival strategies are taught:
  • Distraction
  • Self-soothing
  • Improving the moment
  • Examining pros and cons.

Talk to a therapist to see if DBT is right for you.
THERAPY OPTIONS
​ Cognitive Behaviorial Therapy (CBT)
Exposure Therapy
​Dialectical Behavior Therapy (DBT)
Eye Movement Desensitization Reprocessing
Online Therapy Fact Sheet

INTRODUCTION TO MINDFULNESS
MINDFUL SELF CARE STRATEGIES
This content is provided for informational purposes only. Author is not a medical professional. Talk to your doctor to determine what therapy is right for you.
Self care techniques are meant to supplement professional treatment not replace it.
PRIME DIRECTIVE OF THE LEARNING LIBRARY

BROWSE PHOBIA COLLECTION​
​Phobia collection is presented in eight themed parts
​VIEW LIST INDEX or ​JUMP TO A PART
PART [ 1 ] [ 2 ] [ 3 ] [ 4 ] [ 5 ] [ 6 ] [ 7 ] [ 8 ]

PHOBIA COLLECTION BY TOPIC

common ~ abstract ~ ordinary ~ bizarre ~ catastrophic ~ psyche ~ icky - academic ~ knowledge ~ education ~ literary ~ art ~ music ~ religion ~ political ~ law ~ order military ~ war ~ discrimination ~ science ~ chemical ~ energy ~ time ~ numbers ~ technology ~ nature ~ environment ~ astronomy ~ weather ~ geography ~ people ~ family ~ community ~ anatomy ~ medical ~ disease ~ emotions ~ senses ~ sensations ~ movement ~ conditions~ love ~ relationships ~ sexuality ~ lifestyle ~ places ~ events ~ objects ~ clothing ~ tools ~ vehicles ~ home ~ cooking ~ food ~ entertainment ~ sports ~ recreation ~ toys ~ games ~ monsters ~ characters ~ spooky ~ nightmares ~ delusional ~ joke ~ fiction
​​DOWNLOAD PONDERING THE PHOBIA
​Now Available for​ Download for Offline Reading
All the phobias in one download. Browse by both topic/subject and by alphabetized list
Download/Share: http://bit.ly/ponderingphobia

​OTHER PHOBIA AND FEAR DOWNLOADS:
​Dictionary of Trauma, Phobia and Fear
Self Care Guides for Fear & Phobias​
Library articles provided by my series Healing the PTSD Mind ​ and my series on mindfulness based self care Be Mindful Be Well​. The books are written from a trauma perspective. Content applies to fear, phobias and panic. Learn self care treatments with mindfulness techniques.
BE MINDFUL. BE WELL.
​Books copyright 2021 by By Kairos
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