Mental Wellness Tools

Download worksheets and informational handouts to enhance your mental wellness and support your personal growth journey.

Handout

Invalidation Patterns

Validation is an important component of DBT. Invalidating communication can significantly hinder understanding and foster conflict. Common patterns include dismissing someone's feelings, which makes them feel unheard and unimportant. For instance, when one partner says, "You're overreacting," it invalidates their emotions. Similarly, interrupting someone or changing the subject can imply that their thoughts are not valuable. Minimizing the other person's experience, using phrases like "It's not a big deal," can also be disheartening. Gaslighting, where one questions the other's reality or feelings, is perhaps the most damaging pattern.

To foster healthier communication, it's essential to acknowledge and validate feelings, provide supportive responses, and create a safe space for open dialogue. By actively listening and engaging empathetically, individuals can avoid these invalidation patterns and enhance their relationships. Recognizing these dynamics is the first step toward promoting understanding and respect in conversations.

Handout

Levels of Validation

In DBT therapy, validation is a critical process that helps individuals recognize and affirm their emotions and experiences. The six levels of validation start with the most basic level, which acknowledges the person's feelings as real and true. The second level involves understanding the individual’s emotions from their perspective, while the third level offers a broader context, linking feelings to biological and psychological factors. The fourth level emphasizes the recognition of the person's emotional responses as understandable, given the circumstances they face. The fifth level furthers this understanding by relating feelings to common human experiences, fostering a sense of connection. Finally, the sixth level encourages individuals to explore their feelings while promoting self-acceptance and personal growth. Each level builds upon the last, creating a comprehensive framework that empowers clients in their therapeutic journey.

Worksheet

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DBT-based Worksheets & Handouts

DBT DEARMAN Skill

The DEAR MAN worksheet is a structured tool derived from Dialectical Behavior Therapy (DBT) to help individuals communicate assertively while maintaining relationships and self-respect (Linehan, 2015). The worksheet guides users through identifying a challenging interpersonal situation and applying the DEAR MAN strategy: Describe the situation, Express feelings, Assert needs, Reinforce positive outcomes, remain Mindful of goals, Appear Confident, and Negotiate when necessary.

Additionally, the worksheet includes client exercises to enhance practical application, such as writing practice, role-playing, self-reflection journaling, and confidence-building exercises. These activities encourage individuals to refine their assertiveness skills and adapt their approach based on feedback and experience. Regular practice of DEAR MAN can lead to improved interpersonal effectiveness and emotional regulation (Linehan, 2015).

Reference:
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.

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Worksheet

DBT GIVE Skill

The GIVE skill in DBT is a valuable tool for fostering healthy interpersonal relationships through gentle communication, genuine interest, validation, and maintaining an easygoing manner. By practicing the GIVE technique in real-life situations, individuals can enhance their social interactions, build stronger relationships, and develop emotional resilience. Regular use of GIVE can improve both personal and professional relationships while reinforcing positive communication habits (Linehan, 2015).

References:

Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press..

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TThe FAST skill is a crucial DBT strategy for maintaining self-respect in communication. By being Fair, limiting unnecessary Apologies, Sticking to values, and staying Truthful, individuals can uphold their integrity while engaging in assertive and respectful interactions. Practicing the FAST skill regularly helps build confidence and emotional resilience, leading to stronger and healthier relationships (Linehan, 2015

References:

Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press..

DBT FAST Skill

Worksheet

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Worksheet

Purposes of Communication

The DBT Purposes of Communication worksheet highlights the importance of understanding the goals behind our interactions—whether they focus on achieving an outcome, maintaining relationships, or upholding self-respect. By implementing DEAR MAN, GIVE, and FAST, individuals can refine their communication strategies, fostering more effective and meaningful interactions. Consistent practice of these skills can lead to improved emotional regulation, stronger relationships, and greater confidence in social situations (Linehan, 2015).