Mastering Intimacy with Radically Open DBT's Match +1 Technique

Introduction to Radically Open DBT and the Match +1 Technique

In the realm of psychological therapies, Dialectical Behavioral Therapy (DBT) has been a cornerstone for managing emotions and improving interpersonal relationships. An interesting variation of this therapy is Radically Open DBT (RODBT), which introduces unique strategies for those looking to deepen their connections with others safely and effectively. One such strategy is the Match +1 technique, designed to help individuals increase intimacy in a controlled, low-risk manner.

What is the Match +1 Technique?

The Match +1 technique is a practical approach within RODBT aimed at fostering closer relationships through gradual disclosure. The process begins with sharing less personal information and observing if such disclosures are reciprocated by the other person. If the initial level of disclosure is matched, one can then increase the vulnerability of the information shared by one notch — hence, 'Match +1'. If not reciprocated, one maintains their current level or adjusts downwards.

This method serves as a feedback mechanism that allows individuals to gauge how much vulnerability they should display based on others' responses. This strategic interaction minimizes the risk of rejection or feeling overly exposed too early in a relationship.

Practical Application of Match +1

Imagine you are conversing with a classmate. Initially, you might discuss neutral topics like coursework difficulty or opinions on campus food — these are levels one and two of intimacy. Observing your classmate’s responses helps you decide whether to escalate the conversation to more personal subjects such as weekend plans or political views (levels three and four).

If positive reciprocation continues, you could choose to share more private feelings or judgments about personal events (levels five and six). This progression could eventually lead to sharing profound personal emotions or desires for closer bonds (levels nine and ten), depending on ongoing mutual engagement.

Benefits of Using Match +1 in Relationships

• Risk Management: By measuring reciprocity before advancing intimacy levels, individuals can protect themselves from potential emotional distress due to unreciprocated openness.
• Building Trust: Gradual disclosure fosters trust as both parties demonstrate willingness to share and respond over time.
• Enhanced Self-awareness: Regularly assessing interactions encourages individuals to be mindful about what they share and how it aligns with their relationship goals.

Implementing Match +1 in Your Life

To effectively use this technique:

• Start with non-emotional disclosures about general life aspects.
• Gradually increase the depth of disclosures based on observed reciprocation.
• Use each interaction as an opportunity to assess and recalibrate your approach based on feedback.
• Recognize when it might be wise to reduce vulnerability if reciprocation wanes.

Anna, a Clinical Psychology doctoral intern, also suggests using worksheets or handouts provided in RODBT sessions to track your progress and understand patterns in different relationships — whether with friends, family members, or colleagues. This exercise not only aids in applying the Match +1 technique but also helps identify personal tendencies towards sharing within various relational contexts.

Conclusion

gaining intimacy through controlled vulnerability can significantly enhance interpersonal relationships while safeguarding one's emotional well-being. The Match +1 technique from RODBT offers a structured path towards achieving this goal. Whether you're looking to deepen existing relationships or cautiously build new ones, understanding and applying this method can provide valuable insights and outcomes.

Article created from: https://youtu.be/WyKFHd7cSaU?si=-HsiXGHyRtpeKZo1