Posts in Tips for Your Mind
Getting the Most Out of DBT Skills Therapy

We all face our own unique challenges, tough times, and heartache. There are various ways to deal with life’s obstacles, and one of them is DBT skills therapy. Sometimes, the decision to seek therapy is an easy one and sometimes, it takes years to reach out for support. Whether you’re considering DBT or you’re currently in DBT therapy, you should know that the process involves more than just showing up and listening. If you want to get the most out of DBT skills therapy, we’ve got some insider advice for you! Read more…

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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…

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Using Mindfulness to Pay Attention

Nowadays, there are many things fighting for our attention at once. We live in a world where everything is instantaneous—where there’s an excess of digital and interpersonal stimuli that pulls us from what we’re currently doing. With so many distractions, our attention is often split between multiple things at once. When our attention is divided, we’re not as focused in the moment. How do we focus on what’s right in front of us and avoid distractions? We can use mindfulness to cultivate our attention and enhance our experiences. Let’s explore how to go about this…

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Giving Yourself Credit

It’s a super busy and stressful time of year for everyone. There are many ways to deal with distressing situations. Often times, your mindset is crucial to managing stress effectively. Do you criticize yourself for not getting enough done at the end of the day? Or are you hard on yourself when things don’t go as planned? No matter what your goal is, a negative state of mind—one that’s pessimistic, self-critical, or discouraging—won’t do you any good. There’s a great DBT skill that you can apply to improve your mindset, feel less stressed, and reach your goals: “Give Myself Credit.” Let’s learn more about how it works…

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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…

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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…

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Practicing Forgiveness

Do you sometimes find it difficult to forgive other people? The ability to forgive is an important component for our own personal growth and happiness. Holding on to hurt, pain, resentment, and anger harms us far more than it harms the offender. We should all strive to better forgive others, as well as ourselves. Let’s clarify what forgiveness involves, and explore why it’s beneficial to practice forgiveness…

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Managing Family Expectations this Holiday Season

Can you believe that the holiday season has already started? The holidays are a time for family, spirituality, personal reflection, gift-giving, travel, food, and so much more. It’s a wonderful time of year, but it’s also a stressful one. We envision an idealistic family gathering or holiday party, even though we know that this is not realistic. Many of us put too much pressure on ourselves to have the perfect holiday experience. While the “perfect” holiday may not exist, you can use the following strategies to make the most of this holiday season…

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4 Tips for Mindful Eating on Thanksgiving

Thanksgiving marks the start of the holiday seasons. It’s the time of year for great food, good times with family, and celebration. However, many people struggle with eating mindfully on Thanksgiving. It can be so easy to get tempted by the abundance of delicious food and overeat. Instead of regretting your decisions at the Thanksgiving table, follow these tips to keep yourself in check and be more mindful during this year's meal…

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The Importance of Mindfulness

The practice of mindfulness has surged in popularity over the last few years—and for very good reasons. Unfortunately, some people are still uninformed or confused about exactly why it is beneficial to incorporate mindfulness techniques into their lives. Are you wondering what all the buzz is about? Read on for some reasons why leading a more mindful life can have far-reaching positive effects…

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Tips for a Successful School Year

Now that school is in full swing, does your teenager find it hard to keep his or her motivation up and stress levels low? It can be difficult when teens are managing tougher homework this year, extracurriculars starting up again, and trying to adjust back to a school time routine. Parents: do you wish you could give your son or daughter that boost that he or she needs to get on the right track? We’ve compiled a list of things for teens to think about when it comes to success in school. Share these tips with your teen to help him or her have a successful school year…

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Manage Your Emotions in a Crisis with TIPP

Have you ever felt an emotion so intensely that you thought you would never feel better, and that you were almost “out of control”? It can be helpful to use the DBT skill of TIPP when we are so emotionally dysregulated that we cannot think clearly and physically cannot access any other skills in that moment. TIPP alters our body chemistry to quickly reduce emotional suffering—from a 10 out of 10 to a 7 or 8. Then we are able to think more clearly and rationally; we can apply other skills to reduce our emotions even further. Here’s how TIPP works…

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Social Media: Friend or Foe?

Today, you literally have the world at your fingertips. At any moment you can go on social media and see what your favorite celebrities are doing, what your co-workers are eating, and where your friends are traveling. Often it’s exciting and fun to take a peek into the lives of others. It can also create a sense of confusion and loneliness within you, particularly if you aren't living the 'exciting' life that you see on social media. Here are some tips to be more mindful when using social media…

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How to Live Mindfully

Sometimes, we find ourselves focusing on the “would have,” “could have” and “should have’s” of life. We contemplate our past actions or worry about the future. Maybe it’s time to put those thoughts aside and take action. What can you do? Consider living “mindfully” instead. Living mindfully is the practice of allowing yourself to be in an awake and present-minded state. Research supports that living mindfully increases a person’s well-being, happiness and satisfaction with life. Here are a few tips on how live mindfully….

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The “What” Skills of Mindfulness

Mindfulness, a core practice in Dialectical Behavioral Therapy, is incorporated into almost every aspect of treatment. At its simplest, mindfulness is just a conscious awareness of yourself and your surroundings. This is a simple concept to understand and a difficult practice to master. Practicing mindfulness has many health benefits, including improved emotion regulation, flexibility, and empathy, as well as decreased stress and anxiety, just to name a few. Mastering mindfulness starts with the “What” skills of DBT -  Observe, Describe, and Participate…

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Emotions: Why Do We Need Them?

Everyone deals with an assortment of emotions on a daily basis. Emotions can be difficult to understand, but they play a very important role in our lives. Many individuals struggle with the complexity of their feelings—and they may prefer not to have to experience them at all. Life would be easier if we didn't have to undergo the ups and downs that that emotions cause in our lives. So why do we need them? Here's why...

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Riding the Wave of Emotions

Every day, we encounter a variety of emotions; we can respond to these feelings in many different ways. When most people experience a negative emotion like sadness or anger, we tend to either push the feeling away or react to it quickly. However, there is a different way of handling difficult emotions— a DBT or Dialectical Behavior Therapy technique that can make our negative emotions more manageable. It’s called “Riding the Wave.” “Riding the Wave” encourages us to experience our emotions like waves in the ocean. Here are a few tips to help you practice “Riding the Wave...”

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How to Tell When Your Mind is Playing Tricks on You

Did you ever have a thought that you absolutely believed to be true and it turned out that you blew it out of proportion, misinterpreted it, ignored the facts or simply got it wrong??

Probably, because this is super common!!  Sometimes, your mind might convince you of things that simply aren’t true. This is called cognitive distortion. If you have ever heard an underweight person claim they are "obese" or a person with a 4.0 GPA state that they have to "try harder," then you understand cognitive distortions. These statements are not based in reality but, rather, in ideas or thoughts or beliefs that are not facts. The mind is very powerful and, often times, it lies to you! Here are five common cognitive distortion “traps”...

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    How To Practice Mindfulness With Your Kids

    Do you ever wish there was an easy way to help your child feel “centered”? Do you practice many activities to “ground” yourself, but don’t know how to adapt them into kid-friendly activities? There are surprisingly many ways to make mindfulness easy and fun for children! Here are a few different ways you can practice mindfulness with your child...

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    Three Tips to Calm Your Mental Clutter

    Did you know that the average person has between 50,000-70,000 thoughts per day? Imagine if we each believed every thought we had. We would swing from one thought to the next every two seconds, and attempt to determine our states of being and potential action steps over 50,000 times a day. Sounds crazy, right? There’s a reason why Buddha called this “monkey mind”! Buddhists believe that if we tame the “drunken monkeys” or racing thoughts in our mind, we will achieve more inner peace. Here are 3 simple ways to calm your overactive (monkey) mind:

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