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If clients can truly say ‘yes’ to the encounter, & accept exactly what they are experiencing in that moment, then they will be back in control. Laura Johnson, LMFT, LPCC, Center Director, attended a two-day workshop on Radically-Open Dialectical Behavior Therapy (RO-DBT) led by its founder, Thomas Lynch, PhD, Professor of Clinical Psychology at the University of Southampton, UK. On the other hand, individuals who develop a excessively overcontrolled style may have a need to appear perfect (planning ahead, being right, stressing orderliness and structure), follow rules (always doing the right thing, being prepared, smiling even when unhappy) and have high pain tolerance (able to work really hard and delay or minimize joy and fun). The goal in RO-DBT is to help individuals develop optimal control that is neither over- or under-controlled. Radical Openness Skills Module is a completely new skills module where you will learn to change your physiology, engage in new behaviors, learn from constructive feedback, validation skills, build compassion and forgiveness, stimulate positive emotions toward yourself and social connectedness with others through loving kindness meditation,verbal and non-verbal skills to signal openness and friendliness, and communication of emotions to increase social connection and reduce social isolation and loneliness.
The Cognitive Behavior Therapy Center of Silicon Valley specializes in helping individuals change unhelpful thinking and coping styles and build flexibility, openness and social connection.
Did you know that by practicing cognitive behavioral therapy (CBT) and mindfulness, you can create new circuits in your brain?
We’ve known for a while that CBT and mindfulness work for many problems especially stress, anxiety and depression. If you have social anxiety, you know that some key problems include negative thinking about yourself, doubt about whether others like or respect you and whether you fit in, and excessive worry and anxiety before, during and after social situations.
CBT helps you learn more flexible and accurate thinking as well as effective behaviors and coping skills. Mood-dependent behavior is when you act on a feeling or an urge without pausing to consider the consequences or whether the behavior is appropriate to the situation. When you are engaging in a mood-dependent behavior, you are acting on your underlying emotional state.
Mindful, strategic behaviors involve increasing awareness of your emotional state in the present moment and responding to situations more deliberately. While this type of problem-solving may seem self-evident, consider how easy it is to slip into the habit of engaging in mood-dependent behavior instead of mindful behavior. Careful, thoughtful consideration given to future consequences and the effects on other people. When you take a moment to reflect on how you typically respond to your emotional states in the moment, do you notice that you have a tendency to gravitate toward mood-dependent or mindful behaviors more often?
A great way to learn Mindfulness in as little as 10 minutes a day is through the Headpsace mindfulness program.
Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Mindfulness meditation is about training your brain to focus on the present, instead of anxieties about the future or regrets about the past. If the prospect of sitting silently with your own thoughts for a few minutes every day is too intimidating, simply creating mindful moments can help you cope with challenging situations.
We've known for a while that CBT and mindfulness work for many problems especially stress, anxiety and depression. Imagine, alternatively, if you believed the following: "In high school I was very studious and a few of the jocks made fun of my glasses. You take actions to manipulate the symptoms while simultaneously permitting the symptoms to exist.

Call (408) 384-8404 or Click to send an email for more information on how we can help you or your family members overcome your anxiety-related disorders. RO-DBT is an evidence-based approach to help individuals become more flexible in their thinking and responding, more open to life experiences that create joy and happiness, and build intimacy and social connections. With our convenient location just a half mile from Highway 85 and the Saratoga Avenue exit, we serve the Silicon Valley communities of San Jose, Saratoga, Mountain View, Santa Clara, Sunnyvale, Los Gatos, Los Altos, Cupertino and Campbell, CA. New research is emerging from Stanford University and elsewhere indicating that CBT and mindfulness are effective for social anxiety.
CBT does not discount the negative but helps you put it into perspective and see what information you might be missing that could help you develop more helpful thoughts and beliefs. Often, mood-dependent behaviors will feel automatic and like they happen too quickly for you to have a choice. For example, if you feel depressed, you do not get out of bed or you cancel plans with friends. Instead, you can learn to practice mindful, strategic behaviors that will help you with managing your emotions and directing your actions toward meaningful goals.
This means taking the time to pause and ask yourself if how you are about to respond in the moment is going to really get you what you want. Quite often, an intense emotional state makes it seem difficult, or even “impossible,” to mindfully choose alternate (mindful) behaviors. Take the time to consider the consequences that various courses of action have on your well-being, relationships, and pursuit of your goals.
RO-DBT can be particularly helpful for individuals with inflexible, rigid personality styles who are susceptible to certain types of anxiety disorders, depression, OCD, perfectionism, anorexia and autism. We also have a CBT Online Video Therapy Program for clients in California who live to far away to drive for our specialized therapy in person. We experience a social or interpersonal situation that activates negative beliefs and assumptions about ourselves or others. Mindfulness can complement CBT by increasing your ability to direct your attention to more productive thoughts and activities and reduce anticipatory anxiety and obsessive rumination. Mood-dependent behaviors may seem out of your control and difficult to change because of the powerful underlying emotions and negative thoughts driving them.
If you have a craving for ice cream, you eat a pint for dinner, even though you are trying to lose weight. Is what you are about to do going to move you in the direction of your valued-based goals and dreams, or is it a mood-dependent response that may be counterproductive to your most cherished goals? While it may feel this way in the moment, it is possible to choose mindful behavioral responses over mood-dependent ones. If you believe that you may benefit from using mindfulness and emotion regulation coping skills, make a commitment to yourself that you will begin to integrate these practices into your daily life.
But the stance of ‘I don’t want this to be happening’ gives Anxiety the upper hand, because the mind & body will move into battle mode.
RO-DBT includes many of the skills taught in traditional DBT but also teaches an entirely new set of skills to increase flexibility and reduce rigidity. You may desire to exceed expectations and perform well, value rules and fairness, delay gratification to achieve goals, and have a high sense of duty, obligation and self-sacrifice.

Contact us at (408) 384-8404 for more information on how we can help you manage you become more flexible, open and joyful. Once triggered, we feel anxious because of the negative meaning we’ve given to the situation. Even though I didn’t have a lot of friends in high school, I did have a few close friends who may end up going. If you are irritable, you snap at your kids for no real reason or you nit pic your partner until it turns into a full-blown argument.
The trick is choosing to practice emotional regulation strategies and mindfulness practices with greater frequency, so that it becomes more natural to approach your mood states more deliberately. Once triggered, we feel anxious because of the negative meaning we've given to the situation.
Even though I didn't have a lot of friends in high school, I did have a few close friends who may end up going.
If we teach them permissive skills, like brief relaxation or mindfulness, they are more likely to say, ‘Let me take a mindful stance in this situation. We may use "safety behaviors," or do things that make us feel less anxiety in the moment, but end up making us feel hopeless and discouraged because we don't learn that we can tolerate anxiety and nothing really bad or scary generally happens. I really don't want to go and make a fool of myself again." You perceive the social danger as rejection. But if I stay anxious, that’s OK with me, too.’We attempt to modify the symptoms without becoming attached to the need to accomplish the task. In the moment, however, you acted on your emotions without thinking because it would have been too uncomfortable to pause and practice tolerating the discomfort of a craving or being present with a negative emotions. Yes, I might feel anxious in the first half hour or so but I know it'll pass as I start talking to my friends and having fun." How might the model of social anxiety change if you had these beliefs instead? This is a critical juncture in the work, & the therapist must track closely the client’s expected move of, ‘I’m going to apply these relaxation skills because I need to relax in this situation.’ No! You might predict, “I will end up standing in a corner by myself and no one will talk to me.
Instead, you chose an action that can instantly bring some relief to your emotion, such as distracting from the emotion or giving in to it.
You might predict, "I will end up standing in a corner by myself and no one will talk to me. While it is fine to relax in an anxiety-provoking situation, it is not OK to insist that you relax. I'll feel anxious and won't be able to stand it." So you don't go (safety behavior) and stay home alone with a bottle of wine and ice cream, feeling sad and discouraged. Is it Normal to Be Like That?Depressed 19 year old college studentDepression helps to contribute to my unemployment!

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