Module 4. Interpersonal Effectiveness: (Discussion #7) THINK

DBTuesday is a series of posts where we explore skills and concepts from dialectical behavior therapy (DBT).

This is one of several posts focusing on interpersonal effectiveness, which is the fourth module of DBT skills training. See this post for general info about DBT and this post for more info about interpersonal effectiveness.

What is THINK

THINK is a skill you can use to reduce negative feelings toward others.

• Think
• Have empathy
• Interpretations
• Notice
• Kindness

Tips for using THINK

Think

• Consider the situation from the other person’s perspective
• Consider how the other person might understand your words and actions

Have empathy

• Consider how the other person might be feeling
• Allow yourself to feel some of their feelings

Interpretations

• Ask whether there might be multiple ways to interpret the situation
• Ask whether there might be alternative explanations for the other person’s behavior
• Try to consider at least one positive or neutral explanation of the situation

Notice

• Notice things that the other person might be doing to try to improve the situation
• Notice feelings, stressors, or problems that the other person might be struggling with that could influence their behavior

Kindness

• Be respectful
• Treat the other person as you would like to be treated

See also this post for ideas on reducing negative judgments.

Reflection

What is a situation where you are able to use THINK? How would you use it?

Sources:

https://sunrisertc.com/interpersonal-effectiveness/

https://www.mindsoother.com/blog/reducing-conflicts-with-the-think-skill