We deal with difficult emotions every day. Feelings like frustration and nervousness can make life challenging. Although you cannot get rid of these uncomfortable emotions, you can choose how you deal with them. As a parent, it’s important to learn healthy ways to accept and cope with stressful emotions and crises. It will not only help you become a more effective human being, it will also allow you to model for your children and your family how to tolerate distress. Consider using IMPROVE the moment to replace negative emotions with positive ones…

How to Ask for What You Need

The pandemic certainly has impacted our well-being and our relationships as a result! We’re being emotionally and physically taxed in a variety of new ways. They can lead to heightened emotions, feelings of overwhelm, and emotional instability; these all make it difficult to navigate interpersonal relationships. In order to feel validated and heard while also successfully asking for what you want during this difficult time, try using a well-known skill from Dialectical Behavioral Therapy, DEARMAN. DEARMAN is a DBT skill that helps you be effective in getting what you want or asserting “NO.” Here’s how it works…

How to Check the Facts

Have you ever regretted your response to a situation? In the moment, our initial “knee-jerk” reaction seems like the most compelling option. We yell, run away, or say things that we don’t mean because that’s how we feel in the heat of the moment. While that response is valid, it’s not always the most effective choice. What can you do to think things through before you react on powerful emotions? Try checking the facts. Check the Facts is a DBT skill that helps you change your emotional response and make healthier decisions as a result. Let’s learn about how it works…

How to Self-Soothe to Cope with Distress

Have you ever felt as though your emotions were quickly spiraling out of control? During distressing moments, you may be unsure of how to regulate yourself again. If you’re looking for a better way to deal with crises, the self-soothe skill could work for you! It’s all about using our six senses to nurture ourselves and cope with distress. By practicing self care using the self-soothe skill, we learn to better tolerate overwhelming events. We can use vision, hearing, smell, taste, touch, and movement to lower our distress and feel more relaxed. Here are some ideas to self-soothe…

Reducing Conflicts with the THINK Skill

Do you find it difficult to work things out with others, but you’re not sure why? Often times, when we are interacting with others—particularly when we are disagreeing or arguing with someone else—we approach the situation with a negative mindset. Our brains naturally interpret the other person’s words and actions as negative or threatening. As a result, we jump to conclusions, quickly lash out, and become hostile or defensive. Our emotions (like anger and frustration) can take control of our actions during these situations. This clearly is not acting in an effective manner, especially if your goal is to improve your relationships and communicate in a more healthy way with others. Luckily, there’s a DBT skill which you can employ to reduce disagreements. Use the THINK skill to move from an Emotion Minded place into Wise Mind, where you are able to solve conflicts more effectively. Here’s how it works…

Learning About DBT

Have you ever heard of DBT? DBT is short for Dialectical Behavior Therapy, an evidence-based therapy that integrates Cognitive Behavioral Therapy (CBT) with Eastern mindfulness practices. DBT is proven effective in helping people develop coping skills, reduce self-harm behaviors and improve negative patterns of thinking. It is validating and empowering as it helps people learn and apply skills to manage strong emotions and urges. Discover more about DBT here…

5 DBT Skills That You're Already Using

Have you just started working with a DBT therapist or have you recently joined a DBT Therapy Group? If so, you may be anxious about learning a whole new set of coping skills. The good news is that you are most likely using some DBT skills on a regular basis. You may not even realize that you are applying these skills regularly. It is helpful to review the skills, so that you can be aware of when you’re utilizing them and then use them most effectively. Here is an overview of five DBT skills that you may already be using…

Action steps, Relaxation, Self-improvementKendra Anderson, LCSWDecember 9, 2018dbt, dbt skills, therapy, self-improvement

Helpful Tips