Where can I find a Dialectical Behavioral Therapy program in my area? Is my Therapist a Dialectic Behavioral Therapist?

Where can I find a Dialectical Behavioral Therapy program in my area???

a true DBT program includes a treatment team which at minimum has completed the ten day intensive offered by behavioral tech. The DBT program includes individual weekly DBT sessions, weekly DBT skills group, phone coaching and weekly team meetings. Without these crucial elements, DBT loses the effectiveness and in fact, Linehan institute and behavioral tech does not recognize as DBT. There is a difference between Dialectical Behavioral Therapy influenced therapy and an actual DBT therapist/program!

Having said that, you can access the behavioral tech website and search for programs  which have completed the training. The list of programs are not always up to date (for example, my team are not yet on there although we completed the training a year ago) so you can either contact specific programs or contact behavioral tech to inquire about whether the minimum requirements have been met. Important questions to consider when contacting specific programs are: 1. Has the team competed the intensive 10-day training 2. Does the team adhere to Dr. Linehan structured DBT model.

Out of respect to Dr. Linehan and her superb, dedicated, extensive research and work in the fields of psychology, please be mindful what you call DBT!!!!

7 natural ways to help reduce anxiety

Anxiety disorders affect approximately 40 million adults 18+ according to National Institute of Mental Health. Symptoms are more pronounced than acute stress and last longer (at least 6 months).

Everyone has experienced acute stress or nervousness in their life. We have all been nervous for a first date or giving a presentation at work. With anxiety, the feeling doesn't dissipate AFTER the date, first day at work, public speaking, etc etc. Anxiety feels like constantly being on edge, nervous, unable to relax, jittery. I once heard it said that depression is the belief that the bad thing already happened and anxiety is the fear of something bad about to happen. 

When people tell someone with anxiety to "snap out of it"; they can't! Anxiety symptoms aren't a matter of rising to the occasion and putting on your big boy pants to face the world...

There are 6 classifications of anxiety: panic disorder, obsessive compulsive, generalized anxiety disorder, social anxiety, specific phobias, and post traumatic stress disorder. I will write more about the classifications in a later post.

More on Anxiety here and here. 

Treatment

Most scientifically proven method of treatment for anxiety disorder is Cognitive Behavioral Therapy with or without medication. Whether or not you may benefit from anti- anxiety medication is a conversation to have with a medical doctor. However, I can say that CBT teaches the tools needed for day to day functioning. My first advice to anyone struggling with anxiety is to first see a CBT therapist. 

Other things that can help..

•  Vitamin b12 and Omega 3--There is some evidence that Vit b12 and Omega 3 can help ease mild anxiety
• Sunlight--This one is a no brainer! Sunlight produces Vitamin D which we need for our physical and mental health. Also, fresh air is just overall good for your health!
• Yoga
• Working out- Endorphins! 
• Lavender Oils--Lavender oil has been used for centuries to relax. Put a drop of lavender oil in your bath or into a candle! 
• Meditation/Deep breathing-- Deep breathing will lower your heart rate and send a message to your body to relax. A technique called Progressive Muscle Relaxation suggests tightening parts of your body and then relaxing: the technique teaches you to relax on demand. 
• Chamomile Tea--Chamomile has a relaxing affect. 

Depression and treatment options

Was watching TV today and flipped past this one channel: a woman sitting on the couch, sobbing, ice cream tub on her lap and saying how depressed she feels all the time. I found that glimpse of this show, movie, commercial, whatever, interesting because it relayed how we have stereotyped depression.

I heard someone once describe taking anti depressants as a fog being lifted from all around him and suddenly he could experience life. I had permission from this individual to use this visual (otherwise would not be able to legally include in this entry). When being asked; "what's WRONG?" The answer was always "I don't know".,,

 Depression is categorized as a mood disorder. Symptoms of Major Depressive Disorder include:

1.  Loss of interests or pleasure in life for at least 2 weeks.
2. Depressed mood most of the day
3. Diminished interest or pleasure in all or most activities
4. Significant weight loss or gain
5. Insomnia or Sleeping too much
6. Agitation or psychomotor retardation (very LOW energy)
7. Fatigue or loss of energy
8. Feelings worthlessness or excessive guilt
9. Diminished ability to think or concentrate; indeciseveness
10. Recurrent thoughts of death (APA, 2000, P. 356)

Dysthymic Disorder is a milder form of Major Depressive Disorder. Bipolar Disorder, I will write about in a future post but includes Depression alternating with Mania.

From what I observed, Depression sufferers describe feeling numb, empty, desensitized to life. When asked: "what is the matter", many can not pin point exactly what they are unhappy about or what they would change; it's like living in a fog! Although, some can certainly have situational depression related to a difficult situation. Depression feels like not really being all that there: you just don't feel well. In other words, nothing specific has to be wrong in order to feel symptoms of Depression.

Many Depression sufferers feel aches and pains in their body. It's similar with when your immune system is weakened and you begin feeling under the weather. The loss of interests is related to feeling hallow inside, accompanied by guilt, feelings of worthlessness, the "what is the point of it all", laying in bed all day but having insomnia.

Why I felt the image of the sobbing woman on the couch was such a stereotype is because many depressed individuals DON'T cry! Also, vocalizing feeling  and the ice cream were all attempts to cope! Depressed people don't always have the energy (psychomotor retardation aka low energy) to eat ice cream or cry to their friends! Feeling sadness would be a step up from the senseless emptiness and apathy!

Does this sound like you?

Treatment options:

• Psychotherapy specifically Cognitive Behavioral Therapy
• Medication

Other things that can help:

• Sunshine and fresh air- Vitamin D can do wonders for our mood! Sometimes a walk outside can help get us out of our heads.
• Yoga- a physical activity that encourages mindfulness and connects mind body!
• Exercise- It has actually been proven that exercising a few times a week has powerful affects on our mood! Endorphin's are a blessing!
• Eat healthy--Specifically omega 3 fatty acids (found in fish such as salmon, sardines, mackerel) and folate (spinach, lentils). Including flax seed oil is a healthy fat as is coconut oil. Green tea, a healthy alternative to coffee, contains L-theanine which can help boost mood. Also, chamomile tea may have a calming influence on some. Foods containing tryptophan such as turkey can help. 
• Meditation-- Even 2-3 minutes of deep, belly breathing a day can do wonders! Meditation can quite the mind and help you feel more balanced. 
• Essencial Oils--Lavender oils have a relaxing affect on some. Drop a little oil into your bath for some relaxation! A little oil into a candle makes the room smell nice!
• THERAPY-- I can not stress the importance of Cognitive Behavioral Therapy to help work through negative thought patterns and change behaviors contributing to depression.