Evidence-Based: A New Harbinger Psychology Podcast Journaling Using Dialectical Behavior Therapy with Dylan Zambrano, MSW
May 13, 2025
Dylan Zambrano, MSW, is an expert in Dialectical Behavior Therapy (DBT) and the author of The DBT Skills Daily Journal. In this discussion, he reveals how journaling can soothe emotions and enhance self-awareness through DBT skills. Dylan explores the concept of 'wise mind' for balanced decision-making and shares practical distress tolerance techniques. He emphasizes the impact of healthy distractions and setting intentions in journaling, making it a powerful tool for emotional growth and reflection.
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Core DBT Skill Categories
- DBT includes four skill categories: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
- These skills help soothe emotions by improving awareness, managing intensity, and handling unpleasant feelings.
Journaling to Soothe Emotions
- Use journaling to externalize and create distance from painful emotions and thoughts.
- Follow intentional prompts to reflect, set goals, anticipate challenges, and practice DBT skills.
Mindfulness and Compassion Practice
- Use mindfulness to develop skillful attention and intention throughout journaling.
- Bring compassionate awareness to yourself and others by pairing mindfulness with compassion practice.