Building Intimacy: A Low-Risk Approach

🔑Match plus one is a technique from Radically Open DBT that helps build intimacy with others in a low-risk way.

💡The technique involves starting with less personal disclosures and assessing if reciprocation occurs before gradually increasing vulnerability.

🗂️You can use a worksheet to map out the intimacy levels of your relationships and identify patterns.

🔍Analyzing the patterns can help you understand your comfort and willingness to be vulnerable with different people.

🎯Challenge yourself to step outside your comfort zone and take small risks to deepen your connections with others.

What is match plus one?

—Match plus one is a technique that involves starting with less personal disclosures and gradually increasing vulnerability based on reciprocation from the other person.

How does match plus one help build intimacy?

—Match plus one allows you to gauge early on if someone is willing to reciprocate your level of vulnerability before revealing more personal information.

What if the other person doesn't reciprocate?

—If the other person doesn't reciprocate, you can either stay at the same level of disclosure or match down to maintain a comfortable level of intimacy.

How can I assess the intimacy levels of my relationships?

—You can use a worksheet provided in the video description to map out the levels of intimacy with different people in your life.

How can I challenge myself to deepen connections?

—Based on the patterns you identify, challenge yourself to take small risks, such as expressing care or appreciation, to deepen your connections with others.

00:00Learn a low-risk technique called match plus one to build intimacy with others.

03:12Start with less personal disclosures and assess if reciprocation occurs.

05:58Map out the intimacy levels of your relationships to identify patterns.

06:55Challenge yourself to step outside your comfort zone and deepen your connections with others.