Dialectical Behavior Therapy Skills: Interpersonal Effectiveness

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Objectives of Dialectical Behavior Therapy ( dbt )
~ Define interpersonal effectiveness
~ Examine the goals of interpersonal effectiveness
~ Identify barriers to interpersonal effectiveness

Definition and Goals of the dbt skill interpersonal effectiveness
~ Interpersonal effectiveness is the ability to ask for what you want and need, and say no to unwanted requests
~ By getting your needs met and being able to set boundaries you:
~ Will feel more respected
~ Reduce anger and resentment
~ Reduce stress
~ Free up energy to help you meet your goals
Goals of Interpersonal Effectiveness
~ Get others to do things you want them to do
~ Get others to take you seriously
~ Effectively say no to unwanted requests
~ Strengthen current relationships
~ Find and build new relationships
~ End hopeless relationships

Barriers
~ Lack of effective communication skills
~ Lack of clarity about what you want from others
~ Difficulty balancing your needs and the other person’s needs
~ Emotions get in the way
~ You sacrifice long term goals for short term relief/urges
~ Other people get in the way
~ Other people are more powerful than you
~ Need for external validation
~ Beliefs that you don’t deserve what you want

Summary
~ Interpersonal effectiveness is more than just communication skills
~ It requires that you know what your wants and needs are
~ Helps you effectively ask for those wants and needs
~ Troubleshoot why you might not be getting your needs met
~ Take action to improve the situation
~ Develop healthy, sustainable (albeit not perfect) relationships.
~ Identify ways to address the barriers to interpersonal effectiveness
Communication Skills DEAR MAN
~ DEAR
~ Describe in specific, objective terms
~ Clean house
~ Being supportive
~ Dressed appropriately
~ Irritable
~ What terms do you often have disagreements about?
~ Express feelings and opinions using “I” statements
~ Describe a situation and notice and correct yourself each time you don’t use an “I” statement to express feelings and opinions.
Communication Skills DEAR MAN
~ DEAR
~ Assert
~ Ask for what you want
~ Don’t expect mind reading
~ Reinforce by explaining the benefits to the other person ahead of time. (win/win)
~ If I get/you do this, the benefit to you will be…
~ Think about 3 occasions when you wanted someone to do something for you. How could you have made it a win/win?
Communication Skills DEAR MAN
~ MAN
~ Mindfulness
~ Stay focused on your goal
~ Ignore diversion techniques-blaming, magnification, justification or switching topics
~ Practice identifying and responding these techniques in movies/tv shows
~ Blaming: 2 and 3
~ Magnification: Highlight exceptions
~ Justification: Highlight the consequences
~ Switching Topics: Acknowledge you heard it and table it for later
Communication Skills DEAR MAN
~ MAN
~ Appear confident in verbal and nonverbal behavior
~ What is the difference between confidence and aggressiveness?
~ Mentally rehearse what confidence looks like
~ Find one or two people who have this quality and study them.
~ Imagine them handling the situation
Communication Skills DEAR MAN
~ Negotiate
~ Offer and ask for other solutions
~ Write it down if needed
~ Give time for reflection
~ Compromise
~ How can both of you get the majority of your needs met?
~ Say no, but offer alternatives
~ Think about three situations when you said no (or wanted to) in the past. What alternatives could you have proposed?
Getting Clarity
~ How important is…
~ Getting what you want
~ What, exactly, do you want, and how can the other person provide this.
~ Feel better
~ Fix it
~ Know you will never leave
~ Keeping the relationship
~ Maintaining your self-respect

Summary
~ DEAR MAN stands for
~ Describe
~ Express
~ Assert
~ Reinforce
~ Mindfulness
~ Appear confident
~ Negotiate
~ To effectively accomplish these things, you must have clarity about what you want and how getting or not getting it will impact your self respect and relationship(s) cheap ce

Видео Dialectical Behavior Therapy Skills: Interpersonal Effectiveness канала AllCEUs Counseling Education