Distress Tolerance Dialectical Behavior Therapy Skills for Depression Anger Anxiety

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16 Jul 2021

Please click the link above to SUBSCRIBE and click the bell to be notified of new videos Sponsored by TherapyNotes com Manage your practice securely and efficiently Two free months of TherapyNotes with coupon code CEU CEUs available for purchase at a https 3A 2F 2Fwww allceus com 2Fmember 2Fcart 2Findex 2Fproduct 2Fid 2F1267 2Fc 2F a Want to listen to it as a podcast instead Subscribe to Counselor Toolbox Podcast a https 3A 2F 2Fpod link 2F1120947649 a Distress Tolerance is a dialectical behavior therapy DBT self-help skill to help people cope with feelings like anger depression and anxiety Distress tolerance is a natural progression from mindfulness Accepting nonjudgmentally oneself and the situation Not trying to change the situation your feelings thoughts or urges Distress tolerance means surviving crises accepting life as it is in the moment Tolerance and acceptance of reality do not equate with approvalProving How Bad It Is Sometimes people so want others to understand how bad it is they focus on that instead of surviving the situation Short Term Gains Look what you made me do Controlling another s behavior Going to the hospital and getting attention break Long Term Benefits Have clients remember a time they acted out to try to get someone to see how bad it was What were the results Distress Intolerance Thoughts I can t stand this It s unbearable I hate this feeling I must stop this feeling I must get rid of it Take it away I can t cope with this feeling I will lose control I ll go crazy This feeling will keep going on forever It is wrong to feel this way It s stupid and unacceptable It s weak It s bad It s dangerousAvoidance BehaviorsUrge Surfing Urges are generally intense for 20-30 minutes Every time you have an urge think I have a choice Surf the urge by opening yourself up to the urge This doesn t mean that you consume yourself in it which feels horrible or fight it and push it away What you do is experience the feeling of the urge with acceptance non-judgement and be sensitively aware that it is there STOP Skills Stop Take a step back Observe Proceed MindfullyPros and Cons What are the benefits to acting on impulsive urges What are the drawbacks to acting on impulsive urges What are the benefits to insert the skill What are the drawbacks to insert the skill TIP Skills Temperature Intense Exercise Paced Breathing Paired Muscle Relaxation The act of muscle relaxation is paired with a verbal cue What reactions do you have that are paired with verbal cues Distract with Wise Mind ACCEPTS Activities pleasant Contributing Comparisons Emotions opposite Pushing Away Think about something totally different 4 3 2 1 What did you used to do on long car trips Self-Soothing Body Scan Meditation Self-Soothing Using the 5 Senses Sight Smell Hearing Touch TasteIMPROVE the Moment Imagery Safe place Successfully dealing with this A force field A coach fairy godmother angel Feelings and thoughts are clouds in the sky An unstoppable train Meaning Changing how you think about yourself and your situation Make lemonade Find the silver lining Prayer RelaxationIMPROVE the Moment One thing in the Moment Focus on one thing you are doing right now Sitting in a chair Driving Weeding Vacation Mental vacation Take a short break Leave stress at work Encouragement Be your best friend Create a mental coachReality Acceptance Radical Acceptance Complete and total acceptance of the facts of reality Turning the mind Mentally looking to the other sideReality Acceptance Seeing Emotions Differently Fear and anger kick in when there is a threat Sadness kicks in when you lose something important to you in some way If you didn t feel sadness when these things occurred it would mean that nothing was important Negative emotions are important to survival rather than something to be feared and avoided at all costsReality Acceptance Willingness vs Willfulness Willfulness forgets ignores or actively tries to change master direct control or manipulate what is Willingness is a surrendering to a process in which one is already a partReality Acceptance Half Smiling and Willing Hands Emotions are partially controlled by facial expressions Half smiling with lips slightly upturned Hands are unclenched palms up fingers relaxed Mindfulness of current thoughts Recognize that thoughts are just neural firing in the brain not facts about the world Allow the thoughts to come and fade DrDawnEliseSnipes provides training through allceus that are helpful for LPCCEUs LMHCCEUs LCPCCEUs LSWCEUs LCSWCEUs LMFTCEUs CRCCEUs LADCCEUs CADCCEUs MACCEUs CAPCEUs NCCCEUS LCDCCEUs CPRSCEUs CTRSCEUs and more adacb mentalhealth anxiety psych cbt dbt depression mentalhealthceus counselingceus socialworkceus adacb