How to Stop Falling Apart For Stupid Reasons (DBT Chain Analysis)

Hi, I’m Leif E. Greenz and I’m constantly falling apart for stupid reasons as a result of PTSD. In today’s video, I’ll walk you through the dialectical behavioral therapy (DBT) chain analysis skill using my recent episode as an example.

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A chain analysis is a way of looking at “negative” events (or non-events, e.g., forgetting to complete an assignment) and figuring out where things went wrong. Chain analyses involve looking at vulnerability factors, biological changes, action urges, problem behaviors, and consequences. If you use this skill regularly, you’ll learn how to stop falling apart for stupid reasons, too!

When we see how each component of the chain analysis connects, we can learn to soothe ourselves earlier in the chain so that we don’t lose control of our words and actions later on as a result of past traumas and PTSD.

In this video, you’ll see me falling apart over something EXTREMELY stupid and embarrassing on the surface. Using that episode as an example, I’ll guide you through three DBT worksheets and a simple chain analysis to show where I went wrong and what I can do differently next time.

Click the links below to access the worksheets and follow along!

The following worksheets are from “DBT Skills Training Handouts and Worksheets, Second Edition” by Marsha Linehan:

“Observing and Describing Emotions” (Worksheets 4 and 4A) —

“Figuring Out How to Change Unwanted Emotions” (Worksheet 6) —

Simple chain analysis layout:

I hope you enjoyed today’s video! Try out the chain analysis exercise and let me know how it goes in the comment section!

Leif E. Greenz

Hire me:
Instagram @leifegreenz

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