RO DBT

Radically Open Dialectical Behavior Therapy (RO DBT) is an evidence based treatment, supported by 30+ years of clinical research, targeting a spectrum of disorders characterized by excessive self control, often referred to as overcontrol (OC).

Flexible Mind DEFinitely

D Acknowledge Distress or unwanted emotion

E Use self-Enquiry to learn

F Flexibly respond with humility

Flexible Mind VARIEs

V Verify one's willingness to experience something new

A Check the Accuracy of hesitancy, aversion, or avoidance

R Relinquish compulsive planning, rehearsal, or preparation

I Activate one's social safety system and then Initiate the new behavior

E Nonjudgmentally Evaluate the outcome

Flexible Mind SAGE

S Use Self-enquiry to determine if shame is warranted

A If shame is warranted or partially warranted, then Appease

G If shame is unwarranted, then Go opposite

E Show embarrassment to Enhance trust and socially connect

Flexible Mind is DEEP

D Determine your valued goal and the emotion you wish to express

E Effectively Express by matching nonverbal signals with valued goals

E Use self-Enquiry to Examine the outcome and learn

P Practice open expression, again and again

Flexible Mind REVEALs

R Recognize secret desires for control

E Examine your social signaling and label what you find

V Remember your core Values

E Engage with integrity by outing yourself

A Practice Flexible Mind ADOPTS

L Learn through self-enquiry

Flexible Mind ROCKs ON

R Resist the urge to control other people

O Identify your interpersonal effectiveness goals and degree of Openness

C Clarify the interpersonal effectiveness goal that is your priority

K Practice Kindness first and foremost

ON Take into account the Other person’s Needs

Flexible Mind PROVEs

P Provide a brief description of the underlying circumstances

R Reveal emotions about the circumstances, without blaming

O Acknowledge the Other person's needs, wants, and desires

V Use your Valued Goals to guide how you socially signal your needs

E Practice self-Enquiry to decide whether (or not) to repeat your assertion

Flexible Mind ALLOWs

A Assess your commitment to improve the relationship

L Look for concrete evidence that mistrust is justified

L Loosen your grip on past hurts and fears

O Out yourself by revealing inner feelings

W Welcome feedback and continue to dialogue

Flexible Mind ADOPTS

A Acknowledge that painful feedback is occurring

D Describe and observe emotions, bodily sensations, and thoughts

O Open to new information by cheerleading and fully listening

P Pinpoint what new behavior is being recommended by the feedback

T Try out the new behavior

S Self-soothe and reward yourself for being open and trying something new

Flexible Mind DARES (to Let Go)

D Determine if you are experiencing unhelpful envy

A Admit your envy and decide whether you want to change it

R Recognize envious thoughts and action urges

E Go opposite to Envious anger

S Go opposite to Shameful envy

Flexible Mind is LIGHT

L Label your bitterness, using self-enquiry

I Notice bitter Intentions by examining action urges

G Go opposite to bitter beliefs

H Help others, and allow others to Help

T Practice kindness and being thankful

Flexible Mind has HEART

H Identify the past Hurt

E Locate your Edge that's keeping you stuck in the past

A Acknowledge that forgiveness is a choice

R Reclaim your life by grieving your loss and practicing forgiveness

T Practice Thankfulness and then pass it on