unique Life navigation skills
DBT-Thrive: Where Tools Meet Real-World Skills
DBT-Thrive distinguishes itself by weaving in five essential life navigation skills, bridging emotional tools with practical application. These skills are integrated throughout the programme, with examples and exercises to make them relatable and implementable.
the 5 life navigation skills
Goal Setting and Achievement
Transform dreams into reality with the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound). We’ll guide you through breaking down goals, such as “Improve fitness by walking 30 minutes three times a week for two months,” including progress tracking and barrier removal. This skill combines with DBT’s emotion regulation to maintain motivation during setbacks.
Conflict Resolution
Handle disagreements constructively using active listening, empathy, and assertive phrasing. Practice scenarios like addressing last-minute plan changes by saying, “I feel upset when plans shift—can we discuss ahead?” Integrated with interpersonal effectiveness, this reduces relational stress and builds trust.
Financial Literacy
Alleviate money-related anxiety with budgeting basics, like the 50/30/20 rule (50% needs, 30% wants, 20% savings). Learn debt strategies and saving tips, linking to distress tolerance for managing financial worries without panic.
Time Management
Boost productivity with techniques like time-blocking (e.g., mornings for deep work, afternoons for meetings) and prioritisation matrices. Paired with mindfulness, this helps balance work, family, and self, preventing overwhelm.
Self-Care and Burnout Prevention
Cultivate routines like daily reflections or boundary-setting to safeguard energy. Examples include starting with a stretch or short walk, combined with emotion regulation to identify early burnout signs.
These skills ensure holistic growth, extending DBT’s benefits to all life areas.