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What's DBT And How Can It Help Me?

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ldemoraes

Tier 3
For Schools

Lesson Plan

What's DBT And How Can It Help Me?

Students will be able to define Dialectical Behavior Therapy (DBT) and identify one personal goal for how they can use its principles to support their well-being.

Understanding DBT can equip students with practical strategies to manage emotions, improve relationships, and cope with stress, fostering greater resilience and well-being in their daily lives.

Audience

8th Grade

Time

30 minutes

Approach

Individual discussion and reflection to define DBT and set personal goals.

Materials

My Goals Journal Page

Prep

Review Materials

5 minutes

  • Print copies of the My Goals Journal Page for the student.

Step 1

Connect & Introduce: What is Stress?

5 minutes

  • Begin by asking the student: "When you hear the phrase 'mental health' or 'well-being,' what comes to mind?" Allow for a brief discussion.
    - Introduce the lesson by stating that today they will learn about a tool that can help them understand and manage their emotions and relationships: Dialectical Behavior Therapy (DBT).

Step 2

Explore Core Concepts: DBT Fundamentals

10 minutes

  • Explain that DBT helps people manage intense emotions, improve relationships, and cope with difficult situations.
    - Discuss the 'Bio-Social Theory' in more detail. Explain that some individuals are born with a higher sensitivity to emotions, meaning they might feel things more intensely or for longer periods than others. This is the 'bio' part, like having a sensitive emotional thermostat. The 'social' part refers to their environment sometimes not understanding or validating these strong feelings, which can make it harder to learn how to manage them effectively. DBT aims to provide the skills needed to navigate these challenges.
    - Introduce the four core modules of DBT (Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness). Briefly describe what each module focuses on with simple examples relevant to the student's life.

Step 3

Practice the Skill: Setting Personal Goals

10 minutes

  • Distribute the My Goals Journal Page.
    - Explain that while DBT is a comprehensive therapy, they can start applying its ideas to set small, personal goals for their well-being.
    - Guide the student through the journal page, asking them to choose one area (e.g., managing a strong emotion, communicating better with a friend, staying focused) where they'd like to use a DBT principle.
    - Provide examples: 'I want to try a mindfulness exercise when I feel overwhelmed,' or 'I want to practice asking for what I need calmly.'
    - Give the student time to write down their goal and a small step they can take.

Step 4

Reflect & Apply: Share and Conclude

5 minutes

  • Ask the student to share their goal (optional, no pressure). Focus on the effort to think about well-being.
    - Reiterate that DBT offers practical skills for life's challenges.
    - Conclude by emphasizing that taking care of their mental well-being is a strength and a continuous process.
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Journal

My Goals Journal Page: DBT for My Well-Being

Name: _____________________________
Date: _____________________________

Today, we learned about Dialectical Behavior Therapy (DBT) and its four pillars: Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness. These are powerful skills that can help you manage your emotions, cope with tough times, and have better relationships.

Reflect and Choose:

Think about the DBT skills we discussed. Is there one area where you would like to grow or improve your well-being?

  • Mindfulness: Being more present, noticing your thoughts/feelings.
  • Distress Tolerance: Handling difficult situations without making them worse.
  • Emotion Regulation: Understanding and managing your strong feelings.
  • Interpersonal Effectiveness: Improving how you communicate and get along with others.

In the space below, briefly describe an area where you want to apply a DBT principle:











My Personal Goal:

Now, based on the area you identified, write one specific, small goal for yourself. What is one thing you can try to do, inspired by DBT, to support your well-being?

  • Example 1 (Mindfulness): "When I feel stressed, I will take three deep breaths and notice what I hear for one minute."
  • Example 2 (Interpersonal Effectiveness): "When I need help with homework, I will clearly ask my parent or teacher for support instead of getting frustrated."
  • Example 3 (Emotion Regulation): "If I feel angry, I will try to identify what caused the feeling before reacting."

My Goal:











One Small Step:

What is the very first, easiest step you can take to work towards this goal? This should be something you can do soon!






Remember: Taking care of your mental well-being is a sign of strength! Every small step counts.

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