Tag Archives: trauma

First NPD-Focused DBT Group: Real World DBT

I’ve become a big fan of Facebook groups recently. It’s where all of my Cluster B support groups are.

I’ve been looking for a while for a good Facebook group for DBT. Unfortunately it wasn’t as easy as expected. The problem:

Trigger Warnings 

Trigger warnings have taken over. In one group I’m a part of, the arguments over who was and wasn’t using trigger warnings and when, got so out of control they had to shut down new posts. Seriously, people?

I find this to be baffling. The point of learning DBT is to better regulate our own emotions and change unhealthy behaviors. Expecting everyone to anticipate what will trigger us and act accordingly seems counter to the purpose of learning DBT.

In my opinion, it’s just more asking others to walk on eggshells. I’m trying to get rid of my personality disorder, not continue expecting others to work around it.

Learning DBT helps us do that – with mindfulness, distress tolerance, emotional regulation and interpersonal effectiveness. So we should be using the skills we are learning when we feel triggered. After all there is no way we are going to avoid all our triggers out in the real world.

Narcissist Bashing

Let’s face it, the majority (if not all) of DBT groups cater to those with Borderline Personality Disorder. There are a lot of similarities between NPD and BPD and in my real life DBT class, I honestly don’t even think they realize I’m not one of them, our experiences are so similar.

But online people feel a lot freer to attack others, especially when they don’t realize there are people with NPD in the group. The idea that narcissists can’t become self aware is still pervasive.

In the end I find myself being triggered without empathy, by the same people who have a 200+ long list of trigger warnings they need for themselves.  Not cool.

Real World DBT

So, I started my own group, Real World DBT, for learning, practicing, sharing tips or resources, and seeking advice on DBT skills.

While anyone is welcome to join, the emphasis is on those with NPD, CPTSD, anxiety and dissociation. And there are no trigger warnings required. 

To my knowledge it’s the only group of its kind.

The structure of the group is laid back. You can be as active as you’d like. Every week we will highlight a new skill, and at the end of the week anyone who wants to share their diary cards, progress or challenges can.

Throughout the week we will support each other, offer resources, and give/ask for skills advice.

Group Info

Real World DBT is a group for those with trauma-based disorders to learn, practice, share tips and resources, and seek skills advice, on Dialectical Behavioral Therapy (DBT), including mindfulness and grounding techniques for dissociation.

Who: Emphasis on those with/suspect NPD, C-PTSD, Dissociative Disorders, Anxiety Disorders and other personality disorders. However, all interested in learning DBT are welcome.

In this group there are no trigger warnings required. We can’t always avoid our triggers. It’s up to us to learn how to cope with our emotions in a healthy way. Learning DBT helps us do that – with mindfulness, distress tolerance, emotional regulation and interpersonal effectiveness.

Want in? Join us!

More Help on Dissociating

I got some more helpful advice on how to deal with dissociating that I wanted to pass along.

This DBT IMPROVE the MOMENT worksheet is great. This was suggested in one of my DBT Facebook groups for dissociating. It offers help for ruminating about the past or future, help with getting back to the present moment, and panic lists for feelings of melancholy, obsessing, and other difficult emotions.

From YouTuber, Ryan Liberty: Try to understand why the dissociating is happening in the first place and what your triggers are, such as times of celebration. This way you can prepare in advance if you know a triggering event is coming up. He suggests giving yourself positive messages such as “you can do this, it’s only a few days”, watch your breathing and plan self-care time. “It helped me to repeat to myself mentally ‘I am safe’ and to feel internally the bottom of my feet.”

Ryan also mentions advice from Kati Morton, who says sucking peppermint candies can help with dissociation. 

Finally, Lucky Otter’s Haven has a piece about dissociating in NPDs and BPDs that gives some great insight and outlines the difference between derealization and depersonalization.

She writes, “A common symptom of both NPD and BPD is dissociation: a splitting or fragmenting of the personality not very different from what occurs in the Dissociative disorders such as DID (Dissociative Identity Disorder) and Psychogenic Fugue. It usually happens in response to a severe loss of supply or major narcissistic injury, or a sudden awareness of oneself as not oneself (realizing your false self is not who you really are–which happens when a narcissist becomes self aware). These disorders themselves, especially NPD, are dissociative in nature because a split in the personality has occurred. In the narcissist, it’s a substitution of the original personality for a false one. ”

You can read the whole post here.