Chain Analysis
What Is Chain Analysis?
One of the coolest and most useful tools that I’ve come across in my career as a therapist is Chain Analysis. Chain Analysis – or Functional Analysis, as it is sometimes referred to – is a major player in a therapy modality called Dialectical Behaviour Therapy (DBT).
I find chain analysis very valuable in my work with clients as it can often help us understand why a particular unwanted behaviour took place. By identifying the reasons behind a particular behaviour (all the “links in a chain”) we can then come up with healthier coping strategies to prevent a similar chain of events from unfolding in the future. In the words of Marsha Linehan (the creator of DBT), “when any of the links in a chain can be broken, the problem behaviour can be stopped” (DBT Skills Training Manual, p. 144).
How Does Chain Analysis Work?
Let’s say you’ve been trying really hard to avoid using alcohol. Or binge eating. Or watching too much TV. Or yelling at your partner. Really, just pick any behaviour that you consider unhelpful.
Imagine that things have been going relatively well and you’ve managed to avoid engaging in said behaviour. Until…BOOM – you find yourself doing that thing again, despite your best intentions. Why did you just do that? What happened? Here is where chain analysis comes in. We’ll use a fictitious example of someone who is trying to abstain from using cannabis.
1. First, you need to identify the PROBLEM BEHAVIOUR. In this case, it’s substance use. Describe exactly what happened. Be very specific. Example: Smoked 1 joint of marijuana alone in my room on Wednesday at 7pm.
2. Then you would identify the PROMPTING EVENTS. What was the immediate event in the environment that started the chain of events? Always start with the environment. Example: I opened my mailbox and saw an email saying that I will not be getting the job that I had applied for.
3. The next step is to identify VULNERABILITY FACTORS. In other words, what made you more vulnerable to the behaviour on that particular day? Example: I did not get enough sleep as I had stayed up late on my phone. I then got criticized by my boss for a minor mistake that I made, which put me in a bad mood. I did not eat until after I had smoked as I was busy. II also had a joint sitting in my desk.
4. Next, identify the CHAIN OF EVENTS, link by link, that led from the prompting event to the problem behaviour. Include your thoughts, feelings, bodily sensations and behaviours. Example:
1st. When I saw the email, I immediately got very upset. I thought: “I will never find another job at this rate”.
2nd. Then I thought “I can’t stand working at my company. My boss is constantly criticizing me and I can’t believe I have to go in again tomorrow. My job sucks and I will never find a better one”
3rd. I felt sad, hopeless and angry.
4th. I wanted to escape the painful feelings, so I immediately grabbed the joint that was sitting in my desk.
5. Identify CONSEQUENCES the behaviour in the environment and for oneself. Think of short term AND long-term consequences. Example: Smoking made me feel better in the short term; however, I ended up cancelling plans to meet up with a friend later that evening because I was high. I then felt guilty for cancelling last minute. I also felt groggy the next morning at work.
6. Once you had identified all the links in the chain, think of SKILLFUL BEHAVIOURS to replace problem links in the chain. Example: I will try to check the facts when I experience negative thoughts. I know that I tend to think in all-or-nothing terms and to catastrophize (predict that bad things will happen without evidence). For example, I can remind myself that it is quite unlikely that I will never find another job. I can also remind myself that my boss doesn’t criticize me all of the time and that just because I made one mistake does not mean that I am bad at my job. I need to remember that I also like parts of my job; for example, I enjoy hanging out with my colleagues and the short commute. Furthermore, I can try to cope with cravings before giving in to them; for example, I can try to delay using. I will stick with plans to see my friends even when I don’t feel like it, as I know they can be a great source of support.
7. Develop RELAPSE PREVENTION plans to reduce vulnerability to prompting events/starting down the chain. Example: I will try to get enough sleep by avoiding my phone late in the evening. I will also do my best to eat regularly, as being tired and hungry make me vulnerable to using. I will get rid of my cannabis so that it is harder for me to access it the next time I have a craving.
8. Repair NEGATIVE CONSEQUENCES for the environment and for oneself. Example: I will apologize to my friend for cancelling on her. I will plan a nice evening for us next week.
Phew – that seems like a LOT, doesn’t it? I have to admit, it does take some time to go through the entire analysis, but I promise that it can be incredibly illuminating. It is also a skill, just like any other – it does get easier and more intuitive the more often you practice it.
You can use the visual above this post to help guide your analysis. Hope you find it useful!
In addition, feel free to check out the link below for a Chain Analysis worksheet:
As always, feel free to reach out for a free phone consult.
References: Linehan, Marsha M. (2015). DBT Skills Training Manual, 2nd ed. New York: Guilford Press.