DBT & ACT Techniques and Procedures

Main techniques of ACT & DBT: Both Acceptance and Commitment Therapy (ACT) and Dialectical Behavior Therapy (DBT) are third-wave cognitive behavioral therapies that emphasize acceptance and mindfulness, but DBT focuses on emotional regulation and interpersonal skills, while ACT focuses on values-based action and psychological flexibility.  

1. Acceptance and Commitment Therapy (ACT)

   1. Core Principles: ACT uses the "Hexaflex" model, which includes acceptance, cognitive defusion, mindfulness, self-as-context, values, and committed action. 

   2. Techniques:

      1. Mindfulness: Cultivating awareness of the present moment without judgment. 

      2. Acceptance: Willingly experiencing thoughts and feelings without resistance. 

      3. Cognitive Defusion: Observing thoughts as mental events rather than truths. 

      4. Values Clarification: Identifying what is truly important and meaningful in life. 

      5. Committed Action: Taking steps towards living in alignment with values. 

   3. Goal: To increase psychological flexibility, which allows individuals to live a meaningful life while accepting unwanted experiences. 

2. Dialectical Behavior Therapy (DBT)

   1. Core Skills: DBT focuses on four key skill sets: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. 

   2. Techniques:

      1. Mindfulness: Observing thoughts and feelings without judgment. 

      2. Distress Tolerance: Developing skills to cope with difficult situations and intense emotions. 

      3. Emotion Regulation: Learning to manage and modulate emotions in a healthy way. 

      4. Interpersonal Effectiveness: Improving communication and relationship skills. 

   3. Goal: To reduce emotional distress, improve interpersonal relationships, and increase self-awareness and self-regulation. 

One ACT technique/procedure I want to practice: Defusion

One ACT technique I want to practice is defusion—the ability to step back from thoughts rather than getting entangled in them. Often, negative or self-defeating thoughts feel like absolute truths, influencing emotions and behaviors. By practicing defusion, I can observe these thoughts without judgment, label them as just "thoughts," and create space between thinking and reacting. This technique aligns with mindfulness and helps reduce the power of unhelpful narratives. I plan to incorporate simple exercises like saying thoughts in a silly voice or prefacing them with “I’m having the thought that…” to gain perspective. 

One DBT technique/procedure I want to practice: Opposite Action

One DBT (Dialectical Behavior Therapy) technique I want to practice is opposite action—choosing to act opposite to my emotional urges when those urges are unhelpful. Emotions can be powerful, but they don’t always lead to effective behaviors. For example, when feeling the urge to isolate due to sadness, I can practice opposite action by reaching out to a friend or engaging in an activity. This technique helps regulate emotions by reinforcing behaviors that align with my values rather than temporary feelings. By consistently practicing opposite action, I can build resilience, reduce emotional suffering, and create healthier coping patterns. 

Role of the counselor (e.g., counselor characteristics/behaviors): A counselor that practices ACT/DBT fosters psychological flexibility and emotional regulation through mindfulness, validation, and skill-building. They create a nonjudgmental space, balancing acceptance with change. ACT counselors help clients align behaviors with values and challenge cognitive fusion, while DBT counselors teach distress tolerance, emotion regulation, and dialectical thinking. By modeling mindfulness and resilience, they empower clients to navigate challenges effectively. 

1. Mindfulness and Presence: ACT/DBT counselors model present-moment awareness, helping clients observe thoughts and emotions without judgment.

2. Validation and Compassion: They create a nonjudgmental space, validating clients’ experiences while encouraging growth.

3. Encouraging Acceptance and Change: ACT emphasizes accepting thoughts and feelings, while DBT balances acceptance with change strategies.

4. Teaching Skills: DBT counselors help clients develop distress tolerance, emotion regulation, interpersonal effectiveness, and mindfulness skills.

5. Encouraging Values-Based Living: ACT counselors guide clients to align behaviors with personal values, fostering long-term well-being.

6. Challenging Cognitive Fusion & Avoidance: ACT counselors help clients step back from unhelpful thoughts and embrace discomfort for growth.

7. Dialectical Thinking: DBT counselors help clients see both sides of situations, reducing extreme thinking patterns.