Distress Tolerance Skill – TIPP Skill

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. 

Distress Tolerance Skill- ACCEPTS

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”

Practicing Mindfulness with Mindful Eating ( Hersey Kisses )

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.

Starting Mindfulness – What & How Skills

MINDFULNESS: EXERCISE What do you think of when you hear the word Mindfulness? ____________________________________________________________________________________________________________________________________________________________ “Mindfulness means paying attention in a particular way; On purpose, in the present moment, and non-judgmentally.” Jon Kabat-Zinn     Benefits of Mindfulness: 1. It helps you to slow down. 2. Helps you to know yourself better. 3. It helps toContinue reading “Starting Mindfulness – What & How Skills”

How to use DBT to set goals in Therapy and in Life.

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.”

Top 3 Therapy Books ( Non-DBT )

Boundaries – Dr Henry Cloud and John Townsend Co-Dependent No More – Melody Beattie  Trauma Stewardship -Laura van Dernoot Lipsky As stated in my recent podcast I highlight reasons why these are my GO TO books that are non-DBT.