Do you feel like your emotions are running the show? Feeling like you've tried lots of things but nothing is working?
Take this quiz to see if Dialectical Behavioural Therapy (DBT) is for you...
1. Do you experience highly variable moods?
If you answered 'yes'-
Everyone's mood varies, but some people feel their moods fluctuate so rapidly they can't keep up! Being able to stabilise your moods & get off the emotion rollercoaster might help.
2. Do you have difficulty making or keeping relationships?
If you answered 'yes-
You might notice a pattern in your relationships where you attach quickly & strongly to people. But then some time later you feel that person hurts you, & you quickly decide you want them out of your life. Learning how to manage relationships in the long-term might be helpful in creating greater stability in your life.
3. Do you have intense fears of being abandoned by other?
If you answered 'yes'-
You might notice that you seek reassurance from others that they won't leave you. But this can in turn put pressure on relationships. Feeling secure in relationships, & your ability to cope if relationships change, might create better relationships & a sense of security.
4. Do you feel unsure about yourself & your identity?
If you answered 'yes'-
You might be struggling with not knowing who you really are, or feeling you need to adapt yourself to what others want you to be. Having support to explore your identity & values may help create a greater sense of meaning in your life.
5. Do you engage in impulsive behaviours on a regular basis that cause problems (e.g. spending, sex, substance abuse, reckless driving, binge eating)?
If you answered 'yes'-
Impulsive behaviours can cause problems in the short & long-term. Understanding what might be driving these behaviours, & options for change might be helpful.
6. Do you engage in deliberate self harming behaviours (not intended to end your life-e.g. cutting, burning etc)?
If you answered 'yes'-
Deliberate self harm is a sign of high distress, & difficulty regulating strong emotions. Getting help is important, as these behaviours are often hard for people to stop on their own. Learning other ways to manage strong emotions can help.
7. Do you have recurrent suicidal thoughts &/or behaviours?
If you answered 'yes'-
Suicidal thoughts & behaviours are a sign of very high distress, & a lack of hope that things can improve. If you can't stay safe immediately, call 000 or attend your local Emergency Department. If you can stay safe today, but want to create a life that feels more worth living, DBT can help.
8. Do you experience chronic feelings of emptiness?
If you answered 'yes'-
We all want to feel a sense of meaning & purpose. We need joy to make life feel worth living. Exploring feelings of emptiness in a safe, supportive environment can help grow a sense of self worth & value.
9. Do you experience intense & sometimes inappropriate anger?
If you answered 'yes'-
Anger itself is not a bad emotion, but it can be destructive to ourselves or others at times. Understanding the role of anger, & other ways to manage strong emotions can reduce the destructive patterns.
How Many 'Yes's'???
1-3: DBT may help if you are struggling to change in these areas of your life. Other kinds of therapy might also be helpful. Consider reading more blogs or information online about your concerns. Early intervention is always preferred, so don't delay if things are not as you want them to be.
4-6: Several areas of your life are causing you distress, & DBT may really help. Asking for help can be scary, but not asking for help can mean things get worse. Give yourself permission to create the life you want. If you’re not ready for therapy yet, engage with online content which could help give you ideas for skills & strategies:)
7-9: You're feeling very unhappy with many aspects of your life, & you can recognise you want change. DBT can definitely help- don't leave it any longer!
Email us at mindfulrecoveryservices@gmail.com, or call us on (02) 4660 0100. We are here to help!
Alex.
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