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.
45:00
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Quick takeaways
- Journaling facilitates emotional processing by allowing individuals to reflect on their thoughts and feelings, promoting healthier responses to distressing emotions.
- The incorporation of DBT skills in journaling, such as wise mind and anticipatory coping, enhances users' ability to navigate real-world emotional challenges effectively.
Deep dives
Core DBT Skills for Emotional Regulation
Dialectical Behavior Therapy (DBT) consists of four main skill categories—mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Mindfulness skills help individuals gain awareness of their emotions and redirect their focus when emotions become overwhelming. Distress tolerance skills offer immediate strategies for managing intense emotional experiences, allowing individuals to stay present without acting impulsively. Emotion regulation skills equip individuals with techniques to reduce the frequency and intensity of difficult emotions, ensuring they do not take control of one’s actions and responses.
