Distress Tolerance | DBT Skills for Depression Anger & Anxiety Relief
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- Опубликовано: 24 июл 2024
- Distress Tolerance is a dialectical behavior therapy (DBT) self-help skill to help people cope with feelings like anger, depression and anxiety.
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~ 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
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As someone who couldn’t find access to these much needed and recommended services thank you so much for your videos. I understand it’s not therapy but learning the techniques and different approaches is so super helpful in dealing with my mental illnesses
I appreciate you watching. Other videos you might be interested in can be found at: ruclips.net/user/DocSnipessearch?query=DBT
Wishing you peace, health, and happiness
SAME
Agreed, I can not access services either. Wish I could and understand these videos are not therapy, but they have become valuable resources that are bridging the gap until I can get the help I need.
While I agree that certain methods of seeking validation (repeated or unnecessary trips to the hospital) may be unhelpful, I this issue should have been discussed with more empathy. It is completely normal to want validation for one's feelings, especially when those feelings are so powerful and isolating, like extreme depression or anxiety. Hearing someone say "I see you" or "I'm sorry you're going through this" can be hugely comforting and disarming for someone, and help the person feel less alone.
Thanks for sharing, and watching.
Indeed
I am really impressed with DBT, it´s so practical and structured. I can clearly see how useful it can be for everybody.
Thanks for subscribing!
I know right!
Please tell me the up side
I notice all the dbt groups are extremely expensive and only cater to upper classes
how should poor / lower class people seek DBT programs and or treatment?
If you're in the US you may be eligible for public assistance benefits, which would include medicaid. Medicaid comes with mental health benefits as well. It's limited in who you can see obviously and there may or may not be a DBT program in your area that's covered this way. But it may be worth looking into if you really want this. I was able to find one in 2018...however, the therapists were not trauma informed and tbh, I ended up more traumatized by them. So caveat emptor.
Yup. I’m bipolar on lithium and it was recommended. The closest group was eve 55 miles away from me and one phone call informed me they should be starting a new group in 6 months and that they will call everyone on the waiting list. Well I never even got a call. I have Medicaid so it really is hard to find good therapy around a rural area
@@wordivore unfortunately as someone who has it. The govt insurance is the worse as far as drug coverage, good councilors, and psychiatric care :( I am lucky to get my drugs for free but finding actual help has been a struggle.
I started practicing letting that bpd feeling hit
me in waves. How much I'm reminded of Linehand's "third degree burns"
Thanks for sharing and watching!
Doctor Snipes, I find your videos so instructional and helpful. Your content, your empathy and warmth while exploring these topics give me so many tools to find peace of mind and understand and cope with my anxiety better. Thank you so so much, you are a gem 💜
Be careful with the word "relax" as it can trigger some people, especially those who were sexually abused. Sometimes the abuser will use this word when they are abusing. I'm not saying don't use that word, just something that you should be aware of and look for triggering. If you detect tension with a particular word, you may need to change your language.
It is important to be cognizant of an individual's trigger words in a counseling setting. Thanks for watching.
you are a God send. thank you SO much. the tiny hampster is so very cute. so true.
Thank you so much for your kind words and thank you for watching. What is your favorite tip from the video?
I find when my wife is emotionally disregulated, and I use the word "relax" on her, it has the opposite effect. ( I say this in jest) I use this technique on myself, and my wife and I have a phrase we use with each other that signals that the other party is growing uncomfortable with the level of emotion being expressed, and having some keywords and tactics can be very helpful.
Thanks for watching and commenting.
Algorithm: more dialectical behavior therapy content please.
Thanks for watching.
Very information and helpful thank you Doc Snipes so much! 🙌🏻☀️
My pleasure!
Such great info! I’ve listened to it 2x now and I get new stuff every time. Super helpful. Thank you ❤
You’re so welcome. I appreciate you watching the video. What did you find most helpful from it? Other videos you might be interested in can be found at ruclips.net/user/DocSnipessearch?query=DBT
Thank you doc, I like to sleep it off to refresh my perspectives on life activities.
Thanks for watching.
Both helpful and timely
Fantastic, thanks
I really like the stop skills and the 4 quadrant activity. It's a helps to create vision/plan. Like you said unhook. Then make it 3d that's brilliant. Thanks
It's ok to feel become next moment present. Encouraging.
Thank you as always! 🙂
No problem 😊
Omg! She is stressing me out!!!
That is the beauty of videos. You can turn them off.
Going to a gym 💪has helped, and WALKING 🚶♂️HELPS SAYS, DJ.DEB.USA 6/27/2021..HELPFUL & EDUCATIONAL TOO...
Gardening helps me too & I talk to da 🐦birds & squirrels too...I feed them, ducks & swans too.
Thanks for sharing
Thanks so much
You’re so welcome! Thank you so much for watching! If you’re interested in other videos on the subject, you can find more at: ruclips.net/user/DocSnipessearch?query=DBT
Surfing the urge; I think about the Jack Rabbit, an old wooden roller coaster, where when they first leg you go ,you roll down and around the corner and latch onto the chain with a lurch forward. Now your aiming upward being pulled towards the climax. Listen to the sounds on the clanking dogs "clank, clank ,clank, clank, clank…..". Realize you can’t get off ….clank clank clank,…and relax, Clank, clank ,clank…….and your coming over the top feel the thrill…….. So the coping skill for me is to hear the clanks and relax till the top.
Thanks for watching. Wishing you peace, health, and happiness.
I love this. I often like to describe my experiences in metaphor, and this really speaks to me! I appreciate you sharing and I’m going to write it down so I don’t forget. 🥰
This presentation is golden. One excellent insight and suggestion after another. Thank you so much Doc Snipes! Is there anyway to obtain a transcript? My middle age brain seems to retain better when i read things and make notes. (RUclips transcript option doesn't print out well)
I don't have transcripts.... It is something I would like to do if an affordable service comes out to do in an automated fashion.
@@DocSnipes Dragon medical is pretty amazing these days. I am a family nurse practitioner and use it to dictate at work. There's a little learning curve, and it is worth the 200. to buy a Nuance handheld PowerMic, but then the program actually learns from you. Your lectures really are exceptional. If you put a book together, i would buy it in a heartbeat.. not just to support my clients... to support my own ability to thrive. Thank you again. Best wishes!
Thank you so much for this. I woke up feeling a bit depressed.. I wanted to crawl back into bed and binge eat and watch Netflix. But you helped pull me back into the present and I remembered again now great life really is 🥰
Thanks for watching! Wishing you peace, health, and, happiness.
Always awesome mam
Thanks a lot
Thanks!
Thank again, SO MUCH, for the tip. :)
You are very welcome Doc Snipes your videos have been a Godsend to me! 🙌🏻 🌞
thank you
You’re so welcome. I appreciate you watching. Other videos you might be interested in can be found at: ruclips.net/user/DocSnipessearch?query=DBT
I like the idea of having a coping kit.
Thanks for watching! Wishing you peace, health, and, happiness.
This is all so overwhelming and hard.
One day at a time!
Dr. Linehan said she would create dbt website? Can't find it...
To the best of my knowledge Dialectical Behavior Therapy is not trademarked, so I do not know if this is her site or not. It does go over a lot of the tools. Remember that Dialectical Behavior Therapy is a therapeutic approach that involves a lot more than just the DBT skills and tools.
dialecticalbehaviortherapy.com/ here is another site: dbt.tools/ I have not fully reviewed these sites, so explore at your own risk.
physical exercise if your depressed is rarely going happen....the physical lethargy and zero motivation is impossible
Thanks for watching and for sharing
@@DocSnipes great channel all the same
i don't want a ceu. why does no one offer dbt classes on line for hurting human beings who can't get an appointment to even get a referral to a dbt person who's covered by their insurance until 2 months from now? i have no idea how long it will be after that that referral i will ever even get to see an actual dbt therapist. FML. I've been trying to find someone in my insurance to help by providing dbt therapy for like 5 years now.
43:40 46:45 48:30 52:20
Thank you so much for watching and for sharing. Have an awesome day
I have contacted professionals
about the moment
I am regretfully experiencing.
Most likely this moment will climax with a court appearance
in a week.
Every phone call
gives me
, Most Often,
a sense of relief.
This morning
as I wait and work
for next helpful conversation
you will be my background
sound track.
Past thanks, assuredly.
Present thanks, definitely.
Future thanks, most likely.
Thanks for watching.
Ok ok. We know all this, where are the exercises?????
,
When is the right time to bring up someones cultural bias and negative general chat...its upsetting and the opposite if my values.....
Thanks for watching.
Very middle-class.
I don't know what you mean by that?
@@DocSnipes I could write an essay about that comment; for me, it's funny and deep. Anyway, you're a great teacher and I'm pretty sure the information in this video will help me become a better person; starting right now!