Practicing DBT “WHAT” Skills

Posted by Jennifer Plisko LCSW DBT Center of Orange County in Benefits of DBT


"In today's ru­­­­­sh, we all think too much-seek too much-want too much-and forget about the joy of being."

Eckhart Tolle

Dialectical Behavior Therapy encourages you to “stay in the present moment” with awareness of thoughts, feelings, and behaviors – without Judgment!  This concept is foundational to Mindfulness, one of the DBT principles we teach.  The Mindfulness module incorporates the “What” skill of Observe, Describe, and Participate.  Mindfulness encourages you to connect with yourself, others, and the world around you in a new way.  It is easy to disconnect from ourselves and the present moment and to become consumed by an unpredictable world filled with anxiety, material distractions, work and social demands, and of course technology.  The truth is, we disconnect from ourselves and from the present moment when we become lost in an unfocused world of rampant thoughts, intense emotions, and physical discomfort.


Traveling Through the Darkness

Posted by Keren Clark, LMFT in Benefits of DBT

In his compelling memoire of his own battle with depression, William Styron – author of many well-known books, including Sophie’s Choice – writes, “The madness of depression is, generally speaking, the antithesis of violence. It is a storm indeed, but a storm of murk. Soon evident are the slowed-down responses, near paralysis, psychic energy throttled back close to zero. Ultimately, the body is affected and feels sapped, drained.”


Forming Effective Behavior Change

Posted by Dr. Michele Lob PsyD., MFT, CEDS in Benefits of DBT


“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.”


Some say that it takes 21 days to form a new behavior.  At the DBT Center of Orange County our team believes that learning how to be effective and change maladaptive behaviors depends first and foremost on building awareness on a platform of patience and self-compassion.

If you want to set your expectations appropriately, the truth is that it will probably take you anywhere from two months to eight months to build a new behavior into your life — forget the 21-day formula!  This is a set-up for disappointment and self-flagellation.


7 Mindful Eating Tips

Posted by DBT Center of Orange County in Mindfulness


National Eating Disorders Awareness week is February 21-27. The goal is to increase attention and provide information to the public about eating disorders. By increasing our awareness, we can intervene sooner and improve the likelihood of recovery for millions of people suffering. For more information about events in your area please visit  

Loving Kindness

Posted by Erin Keller in Mindfulness


As we start a New Year, the word ‘resolution’ comes up more often than not whether it’s starting a new diet, making the bed regularly, or implementing an exercise routine in one’s daily life. When I sat down to write my own resolutions for the 2016 year, I intentionally wanted to think from a DBT perspective. One of the key concepts in DBT is that of Mindfulness. Mindfulness is the practice of being aware of thoughts, feelings, and behaviors in the present moment.   I have recently taken up yoga and appreciate the meditative state it provides me whether done in the morning to calmly start my day or done in the evening to wind down the day’s events. With wanting to continue this practice on a regular basis in the New Year as one of my resolutions, I was reminded of the DBT skill, ‘Loving Kindness Meditation.’  

Do I Need to Become More Interpersonally Effective?

Posted by Keren Clark, LMFT in Benefits of DBT


One of the four modules in DBT Skills Training is Interpersonal Effectiveness. For me, during my DBT Intensive Training in 2003/2004, the skills in Marsha Linehan’s model of Interpersonal Effectiveness blew me away. Her way of introducing and then weaving together the various aspects of how to most effectively interact with our objectives, others in our lives and ourselves, is revolutionary. I assert that we all have gaps in our skills in this area and we can all benefit from learning more about Interpersonal Effectiveness.  

The Power of Mindfulness

Posted by Ashley in Mindfulness


Yesterday in our Intensive Outpatient Program, Kathy Purdy MFTI, led a mindfulness practice with group members. Kathy, who has had many years of training in yoga and meditation practice, took the group on a mindfulness walk, inviting them to notice their surroundings and to focus on the ‘spaces in-between’. One group member wrote the following poem about her experience. Our DBT team is extremely touched by this beautiful and insightful writing and wanted to share it with you.  

Mindfulness Practices: Short, Simple and Sweet

Posted by Keren Clark, LMFT in Mindfulness


The first skills learned in DBT skills training those of mindfulness. In DBT we actually refer to them as skills to “learn to take hold of our minds”. The skills taught in the modules that follow are based upon or require some facility with mindfulness, with being able to take hold or our minds, to be used effectively. To that end, we would like to offer a small primer on some short, simple and sweet mindfulness practices.  

What the Heck is DBT by Dr. Esme Shaller UCSF

Posted by DBT Center of Orange County in Benefits of DBT

How to Get to Wise Mind

Posted by Dr. Michele Lob PsyD., MFT, CEDS in Mindfulness


We are shaped by our thoughts; We become what we think. When the mind is pure, joy follows like a shadow that never leaves.

  I was thinking about Dialectical Behavior Therapy the other day and how it has changed my life! With roots in Zen philosophy and behavioral theory, my practice of DBT has changed my relationship with myself, others, and the way I view the world. I used to be an emotionally reactive person who functioned primarily in what we DBT’ers refer to as Emotion Mind. This is when you allow everything to ‘get to you’. People who love you tell you that you are too sensitive; too reactive! I came to realize that this way of being in the world does not make for a happy, balanced, and peaceful life. I used to function on hypervigilance, hypersensitivity, and reactivity.