We recently reviewed the book 10 Simple Solutions to Adult ADD: How to overcome Chronic Distraction & Accomplish Your Goals on our Podcast. I discussed how I have personally used this book and how I use it in our practice. As a DBT therapist I use the skills in my daily life and I teachContinue reading “New Resource: 10 Simple Solutions to Adult ADD”
Dealing with grief this year is going to be tough for many families. I want to make sure you have the skills you need to stay on the path and keep using your DBT skills to help you though this time. How do you deal with grief? How have you been taught to deal withContinue reading “Grief around the Holidays”
Have you ever filled out a values assessment or taken the time to put words on what your values are? This is a quick exercise that will help you to narrow down the language to help you understand the things that are most important to you and check in with yourself that you are respectingContinue reading “Values Assessment”
The TIPP Skill is a quick intervention that is used to change your body chemistry, so that you can begin to regain some control and then look for validation or problem solving. This is especially helpful in a panic attack situation or where you have just been triggered and feel numb.
The Distress Tolerance Skill ACCEPTS is typically the FIRST intervention that I teach to my clients who just can not bounce back from high/extreme/big emotions. We start with Activities and the trick is to FULLY throw yourself into the activity for a set amount of time. Set a timer for 15/30/45 minutes. Check in withContinue reading “Distress Tolerance Skill- ACCEPTS”
This is a BONUS episode to help practice mindfulness. You will need a Piece of Chocolate or Candy to do this activity. I used Hershey Chocolate Kisses. Take about 5 minutes to practice practice mindfulness.
The main goal in DBT is to decrease any-type of problem behavior. Behaviors to Decrease: Interpersonal Chaos, loneliness, being in unhealthy relationships Unstable moods and emotions, and willfulness Impulsive behavior, difficulty accepting reality Mindlessness, emptiness, judgmental attitude Behaviors to Increase: Interpersonal effectiveness Emotional Regulation Distress Tolerance Mindfulness Before setting a goal with a client weContinue reading “How to use DBT to set goals in Therapy and in Life.”