Everyone can communicate but only few can do it effectively. Communication plays a vital factor in a life journey of an individual. Conveying the thoughts in an effective manner gives you success results. In order to shine in your future you have to develop this interpersonal effectiveness skill. There is a common behavioral therapy exists to monitor the interpersonal communication skills. In this article let us discuss about this therapy named as Dialectical Behavioral therapy.
Insight about DBT (Dialectical Behavioral Therapy)
DBT is similar to the cognitive behavior theory. In the year 1980 a psychologist research named Marsha M. Linehan developed this therapy to assist the individuals with personality disorders. This therapy is a modified format of cognitive behavior theory. This therapy helps to eradicate mood fluctuations in individuals without much difficulty. Handling this therapy by experienced psychologist will result with successful outcomes. This DBT therapy involves four modules. They are mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness.
Being fully present to the existing situation is termed as mindfulness. Observing and being non judgmental are the skills to develop mindfulness. While facing any situation you have to be present as an observer rather being an actor in that circumstance to acquire better results. To avoid bias attitude it is highly advisable to become an observer of situation instead of an actor. You can develop this mindfulness skill if you practice to handle the situation by observing rather judging them.
This behavior therapy helps you to accept the inevitable pain situation in life. Here the pain refers to the loss of your loved ones, job, love failures etc. Accepting the distress situation is the only solution to overcome the stress in life.
Regulating your day to day emotions in life improve your mental health. You can handle the emotions like anger, depressions, anxiety etc in an optimum manner without affecting the growth in your life journey. You can accomplish it by regulating your emotions.
This therapy deals with how to fulfill one’s needs, how to say no to others in a gentle manner and finally how to resolve conflict with others. Let us discuss in detail about this module in this article. You need this skill to maintain good relationship with others. As we all know more than winning a situation it is wise to save a relationship with your loved ones. You can achieve this by practicing the interpersonal effectiveness skills. This skill plays a vital role both in your personal life as well as in your work place.
Dialectical Behavior therapy has divided this module into three groups named as
Let us learn more about these strategies in order to build effective interpersonal communication skills.
DEARMAN: This strategy deals with getting what you want. You have to handle the situation in a wise manner to acquire what you want without hurting the other person. You can reach your goal by making fair compromises with the other. Here DEARMAN refers to Describe, Express, Assert, Reinforce, Mindful, Appear and Negotiate. Practice these actions while handling unfair circumstance.
The first goal is to exactly describe the present unfavorable situation, express your views and listen to the other’s opinion, Assert the situation and identify the needs, reinforce positive outcomes based on the circumstance, mindful attitude, appear confident in your views and finally negotiate without hurting the other to end up with compromising results.
GIVE: You have to practice this strategy to save relationship during conflicts. It is like giving something to rescue good relationship. Here GIVE stands for Gentle, Interest, Validate and Easy manner. Gentle refers to make use of gentle language while communicating despite of the seriousness of the circumstance.
Interest states show interest to other person’s views while communicating. Listen to them carefully without interrupting your thought amidst the communication. Validate means focus on either side without being biased on past experience. You have to look upon the situation on either side. Easy Manner indicates try to create ease situation while handling the conflicts.
FAST: This strategy greatly helps to maintain one’s self respect while dealing with situations. FAST refers to Fair, Apologies, Stick and Truth. Try to deal the situation in a fair manner. Do not be self centered while analyzing the circumstance. It highly advisable not to apologize more than once how bad the situation may be. It will exploit your self-respect in that circumstance. Stick to your own values without any compromises. Be confident in your stance and do not fall for fake opinions and promises. Do not lie even if the fault is in your side. Always truth triumphs and so be truthful while handling situations.
Frequently asked questions (FAQ)
Does DBT greatly help in handling situation?
Dialectical behavioral therapy guides you to solve the serious circumstances in an optimum manner. This therapy aids you to view the situation in a different angle rather practicing a normal approach. It helps you to observe the circumstance instead of participating in it. According to this therapy an observer will end up with reliable solution when compared to a participator.
How to develop interpersonal effectiveness skills?
You can develop interpersonal effectiveness skills by learning and getting some assistance from experienced psychologist. You have to practice this skill both in the personal as well as professional life. Through consistent practice by following the three strategies like DREAMAN, GIVE and FAST aids you to develop this skill without much difficulty.
How to resolve conflicts using interpersonal effectiveness skills?
Conflict management is one of the important skills to manage good relationship. You will face conflicts in your life journey and the approach you adopt to resolve them matters most. If you want to save the relationship you have to give something. Make use of GIVE strategy to manage your conflicts in relationship for optimum outcomes.
To lead a successful journey you should learn how to tackle situation in life both in your personal as well as professional situation. Handling the circumstances wisely gives you peace of mind and good mental health. Follow the above discussed strategies to win the situation and relationship without harming the other’s feelings.