ALTERNATIVE REBELLION. Dialectical Behavioural Therapy (19.08.2021)

When you feel like breaking something, or just want to shave your head and walk barefoot into the sunset through a field of daisies... No, let me start over. When your inner punk wants to do something reckless like you did at 16, but now you're an adult and a serious person who realizes that in a day or two you'll probably regret it...

Sometimes problematic behavior arises from the desire to rebel and act defiantly, like "Don't tell me what to do." Dialectical Behavior Therapy (DBT) offers a skill from the Distress Tolerance section to channel this energy into something less destructive than problematic behavior. The skill was originally designed for those with addictions, but it works well for ordinary people in difficult situations too, as with most DBT practices.

The concept of alternative rebellion means rebelling in such a way that, in the end, you don't harm yourself or others, worsen the situation, or go against your goals. Do something small and extraordinary-but not irreversible. On the "Beauty and the Borderline" website, there's a list compiled by group members with alternative rebellious ideas:

• Leave the lights on all day.
• Turn the radio or TV volume way up.
• Draw on your leg with a pen, like you did in elementary school.
• Wear underwear or a T-shirt with inappropriate language under your clothes.
• Do things out of order.
• Do something uncharacteristic-like giving yourself a bold makeup look.
• Speak up where you'd normally stay silent (as long as it's safe).
• Dress in an unconventional way.
• Shout out loud when you're alone.
• Go to the movies late at night or in the middle of the week.
• Give an honest answer instead of a polite one.
• Say "NO" to a friend or family member when they ask you for a favor...

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