In the context of DBT, behaviour chain analysis really is an incredibly powerful exercise. Rooted in behavioural psychology, this technique delves deep into the sequential events that form behaviour chains, offering invaluable insights into triggers, reactions, and consequences.
DBT, developed by Dr. Marsha M. Linehan, is a form of behavioural therapy based on CBT, renowned for its effectiveness in treating various mental health disorders like Borderline Personality Disorder (BPD) and C-PTSD. At its core, DBT aims to help individuals build skills in emotion regulation, interpersonal effectiveness, distress tolerance, and mindfulness; which is where chain analysis comes in handy.
Within this framework, chain analysis helps us understand the complex interplay of thoughts and emotions that often subconsciously guide our problematic behaviours. But what is chain analysis? How is it applied in Dialectical Behaviour Therapy?
Let’s take a closer look at what chain analysis is in the context of DBT, and how you can conduct a chain analysis yourself. I’ll even share one of my very own examples of a chain analysis, so you can see what a complete analysis looks like.
What is Behavioural Chain Analysis?
Chain analysis, as the name suggests, involves the somewhat meticulous examination of behaviour chains— which are sequences of events leading to specific behaviours. This approach draws heavily from applied behaviour analysis concepts, emphasising the identification of antecedents (triggers), behaviours, and consequences.
By dissecting these behaviour chains, individuals gain profound insights into the underlying factors driving their actions, as well as how these actions can actually create more problems for ourselves in the future.
A behaviour chain looks like this:
- Vulnerabilities: Before a behaviour chain begins, certain factors predispose individuals to heightened emotional reactivity. These vulnerabilities may include stress, illness, intense emotions, or unresolved trauma.
- Prompting Event: The initiating event, often referred to as the trigger, sets the behaviour chain in motion. It could be a seemingly innocuous occurrence or a significant life event that triggers emotional distress.
- Small Intermediate Links: Amidst the chain, there exist smaller events, thoughts, or perceptions that contribute to the escalation of emotions and behaviours. These intermediate links serve as stepping stones towards the eventual response.
- Problem Behaviour: The focal point of the chain, this stage involves the manifestation of maladaptive behaviours such as substance abuse, self-harm, or aggressive outbursts.
- Consequences: Following the problem behaviour, there are tangible outcomes or consequences—both immediate and long-term—that reinforce or deter the repetition of the behaviour chain.
Applications of Chain Analysis in DBT
Individuals grappling with emotional dysregulation, one of the hallmark symptoms of BPD, can benefit immensely from chain analysis. By unravelling the intricacies of behaviour chains, individuals learn to identify triggers, regulate emotions, and cultivate healthier coping mechanisms in the face of distress.
I used chain analysis in my journals all the time while I was in DBT. It really helped me break down why I would reach for the coping mechanisms that I did, what was going on internally when I did, and plan ahead for healthier coping strategies in the future.
Beyond its therapeutic applications, chain analysis empowers individuals to take ownership of their behaviours and make more self-aware and informed choices. Through increased self-awareness and introspection, individuals can break free from destructive patterns and pave the path towards personal growth.
How to Conduct a Chain Analysis
Preparation
Set aside dedicated time and space for self-reflection. This isn’t about rushing through it but creating an environment where you can focus entirely on your thoughts and emotions. Find a quiet space where you won’t be interrupted, and ensure you have all the necessary tools at hand, such as a notebook, pen, and perhaps some comforting items like a blanket or cup of tea.
Gather relevant materials such as a notebook, pen, and any pertinent therapy worksheets. Having these tools ready will help facilitate the process and ensure you can capture your thoughts and insights effectively. Consider creating a comfortable, private, appropriate and calming environment to conduct your analysis, free from distractions and conducive to deep reflection.
Identifying the Chain
Recall a recent situation wherein problematic behaviour occurred. This could be a challenging interaction with a friend, a stressful encounter at work, or even a seemingly mundane task that triggered feelings of anxiety or frustration.
Take your time to reflect on the sequence of events leading up to the behaviour, paying close attention to triggers and emotional responses. Try to recall as many details as possible, including thoughts, emotions, and physical sensations experienced throughout the chain.
Non-Judgmentally Describing Triggers, Emotions and Consequences
Once you’ve identified the triggering event and mapped out the subsequent chain of behaviours, it’s essential to describe these elements without judgement or self-criticism. This is not about assigning blame or berating yourself for past actions but rather about gaining a deeper understanding of the factors at play.
Take a compassionate and curious approach as you explore the thoughts, emotions, and sensations experienced at each stage of the chain. Remember, the goal is to foster self-awareness and insight, not self-condemnation.
Developing Insights
Reflect on the insights gleaned from the behaviour chain analysis. What lessons can be learned? Are there alternative responses or coping strategies that could be employed in similar situations? Take the time to consider how you might approach similar situations differently in the future, armed with the knowledge and understanding gained through your analysis.
It’s essential to view this process as a learning opportunity rather than a harsh judgement of your past actions. Embrace the opportunity for growth and self-improvement as you continue on your journey of self-discovery and healing.
Your Journal Template for Chain Analysis
- Vulnerabilities: Note any vulnerabilities you had before the prompting event. This could include lack of sleep, illness, stress, or other contextual events that may have made you vulnerable to overwhelming emotions.
- Description of Prompting Event: Provide a factual description of the triggering event, including the context and individuals involved.
- Links in the Chain: Identify the smaller events or thoughts that contributed to the escalation of emotions and behaviours.
- Thoughts and Emotions: Document the thoughts, emotions, and physical sensations experienced throughout the chain.
- Problem Behaviour & Consequences: Describe the problematic behaviour and its immediate and long-term consequences, both internally and externally.
- Alternate Responses: Brainstorm alternative responses or coping strategies that could have been employed to navigate the situation more effectively.
- Reflection: Conclude with a reflective analysis of the chain, highlighting key insights and lessons learned for future reference.
Example of My Own DBT Chain Analysis
- Vulnerabilities: Lack of medication as I forgot to order it on time, and have struggled with sleep for the last few nights.
- Description of Prompting Event: Slept through alarm, woke up late for a meeting.
- Links in the Chain: Noticed I was supposed to have more meetings after the one I was late for. Looked in the mirror and thought I looked a mess.
- Thoughts and Emotions: Stabbing panic sensation in stomach, heart racing, tears building up behind my eyes. Lots of shame, hot under my skin. Lots of self-critical thoughts and highly judgmental insults. Thoughts that I don’t deserve my job. Thoughts that I will lose my job. Instant urge to avoid and isolate.
- Problem Behaviour & Consequences: Cancelled rest of my meetings for the day. This gives me more feelings of anxiety and catastrophic thoughts about my meetings tomorrow and reinforces avoidance as a coping mechanism. Also has the consequence of being unprofessional.
- Alternate Responses: Although I did directly contact my boss with an explanation and apology, cancelling the rest of my meetings was not effective. I could have still gone ahead with those, and used emotional regulation skills to handle the anxiety levels. If I had slowed down and taken 5 minutes to ground myself instead of rushing to cancel and avoid, I would feel less anxiety about work tomorrow.
- Reflection: I need to put some problem-solving in place to stop this happening again, but also accept reality as it is now that the situation has happened. I can apply these lessons next time I am faced with an unexpected panic or rush.
Find more journal prompts, templates, and example DBT skill journal entries in my Little Guide to DBT Mindfulness Skills. Available for instant download today.
Closing Thoughts
To wrap up, chain analysis in DBT is like putting on a detective hat and diving into the nitty-gritty of our behaviours. Although, it’s not about pointing fingers or dwelling on past mistakes; it’s simply shining a light on the complex web of triggers, thoughts, and reactions that steer our actions.
By breaking down these chains, we gain valuable insights into ourselves—our vulnerabilities, our triggers, and the consequences of our choices. Armed with this knowledge, we’re better equipped to navigate similar situations in the future with a toolkit of alternative responses and coping strategies.
So, whether you’re scribbling away in your journal or reflecting quietly, remember that chain analysis isn’t just about understanding what went wrong—it’s about learning, growing, and steering ourselves toward a brighter, more mindful path.
Frequently Asked Questions (FAQs)
How frequently should chain analysis be conducted?
The frequency of chain analysis sessions may vary depending on individual needs and therapeutic goals. Some individuals may benefit from conducting analyses on a weekly basis, while others may find monthly or as-needed sessions sufficient. I used to do some form of chain analysis in my daily mindfulness journaling practice, and this became a huge part of my healing journey.
Can chain analysis be performed independently, or is it best done with a therapist?
Like DBT as a whole, while chain analysis can be conducted independently, the guidance of a trained therapist can offer invaluable support and insights. Therapists can provide structure, feedback, and additional tools to enhance the analysis process. However, where access to DBT practitioners is unavailable, or to supplement that support, there’s nothing wrong with doing your own chain analysis.
What if I struggle to identify triggers or patterns during chain analysis?
Difficulty identifying triggers or patterns is not uncommon, particularly in the initial stages of therapy. Patience, persistence, and self-compassion are key. Therapists can offer guidance and assistance in uncovering underlying patterns.
Eliza Blooms 
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