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Emotions and Thoughts Move So Quickly That It Can Be Hard To

The document discusses chain analysis, a tool used in Dialectical Behavior Therapy (DBT) to understand how emotions and behaviors are connected. Chain analysis maps out past behaviors to see how a person ended up in an undesirable state, like eating an entire tub of ice cream. It identifies the target behavior, prompting event, vulnerability factors, links between events, consequences, and potential solutions. Understanding chains can reveal patterns and allow people to break ineffective habits. The document then provides instructions for using a free digital version of chain analysis using draw.io software during social distancing.

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racm89
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627 views6 pages

Emotions and Thoughts Move So Quickly That It Can Be Hard To

The document discusses chain analysis, a tool used in Dialectical Behavior Therapy (DBT) to understand how emotions and behaviors are connected. Chain analysis maps out past behaviors to see how a person ended up in an undesirable state, like eating an entire tub of ice cream. It identifies the target behavior, prompting event, vulnerability factors, links between events, consequences, and potential solutions. Understanding chains can reveal patterns and allow people to break ineffective habits. The document then provides instructions for using a free digital version of chain analysis using draw.io software during social distancing.

Uploaded by

racm89
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 6

ou read an upsetting news

article, and suddenly two


pints of ice cream disappear.

Or you notice a slight bump on


your cheek, and ten minutes
later, you're hyperventilating
on the bathroom floor.
Our emotions and thoughts move so quickly that it can be hard to
determine how we get from a pimple to a panic attack.
I n Dialectical Behavior Therapy, we use a tool
called “Chain Analysis” to understand WTF
happened.

A Chain maps out an instance of past behavior,


allowing us to see how we ended up eating all
the Chocolate Chip Cookie Dough ice cream.

Understanding what happened


is the first step to solving our
problems and making sure the
behaviors we don’t like don’t
keep happening.

Over time, Chains reveal


patterns in how we react to
certain events, thoughts, and
feelings. With this information, we can break the chain of
ineffective habits, make wise choices in the future and, ultimately,
find greater peace.

For a complete description of Chain Analysis, check out:


Chain Analysis in Dialectical Behavior Therapy (2019) by Dr.
Shireen Rizvi
Cognitive-Behavioral Treatment of Borderline Personality
Disorder (1993) by Marsha LInehan
There are 6 key components to a Chain

Target Behavior Prompting Event Vulnerability


A specific The event that Factors
behavior that you sparked the chain What made you
want to change leading to the vulnerable to the
target behavior prompting event

Links Consequences Solutions


Behaviors and The short and Solutions you can
events between the long-term you use to change
prompting event consequences of your behavior in
and target behavior the target behavior the future.
We've heard from many therapists about the challenge of
performing a Chain while social distancing. We're offering a
free digital version to help get us through this difficult time. If
you have the means, please donate $20.00 to our Kickstarter
campaign. Our print version is available for advance purchase
for $38.00, also through our Kickstarter.

WTF Happened? [Digital] is simple. We use the free draw.io


diagram software combined with our custom Chain illustrations.

Go to:
www.kickstarter.com/projects/thegameofreallife/the-game-of-real-life

In our story you can find the The zip file includes:
link to download a zip file for -This explainer PDF
WTF Happened? -the chainanalysis.drawio file
-3 xml files, which you will
import after you open the
drawio file

Go to get.draw.io and download the draw.io version for Mac or


PC
After installing the draw.io app, open the app. The app will
prompt you to open an existing diagram. Select that button and
then select the chainanalysis.drawio file.

If the chain illustrations do


not automatically appear. Go
to the Open Library button
and open each set of
illustrations (the xml files).

OR go to the Import button


in the Diagram tab (the xml
files).
•Head to the DBT-RU YouTube channel for tutorials:
https://www.youtube.com/dbtru
•or email me: [email protected] for any additional questions.

Special thanks to DBT-RU


and Dr. Shireen Rizvi.

For more information


about DBT-RU head to
dbt.rutgers.edu

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