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A Manic Odyssey
United States
Registrace 29. 03. 2023
In 2021 I was diagnosed with Borderline Personality Disorder. With the help and love of my support system and the treatment I received through Dialectical Behavior Therapy, I have arrived here. Here is where I want to help YOU learn how to cope with difficult emotions, stressful situations, and the challenges to come on the road to mental wellness.
Nora Josephson, LPC AMFT: Distress Tolerance Skills
Nora Josephson returns! This time she's diving deep into the distress tolerance skills. If you'd like to read about what the Distress Tolerance Skills are--they're added below!
Distress tolerance skills in Dialectical Behavior Therapy (DBT) are strategies to help individuals manage and cope with intense emotions and difficult situations without resorting to harmful behaviors. These skills are designed to help people tolerate and survive crises and to accept life as it is in the moment. Here are some key distress tolerance skills used in DBT:
1. TIPP Skills: These skills are used to quickly change your body chemistry when emotions are running high.
- Temperature: Use cold water or ice packs to quickly reduce emotional arousal.
- Intense exercise: Engage in vigorous physical activity to expend energy and reduce stress.
- Paced breathing: Slow down your breathing to calm your mind.
- Paired muscle relaxation: Tense and then relax different muscle groups to relieve physical tension.
2. Distracting with ACCEPTS: These skills help take your mind off distressing thoughts and feelings.
- Activities: Engage in hobbies, exercise, or other activities you enjoy.
- Contributing: Do something nice for someone else, volunteer, or help out.
- Comparisons: Compare yourself to people coping the same or worse to gain perspective.
- Emotions: Create different emotions by watching a funny movie, listening to music, etc.
- Pushing away: Mentally leave the situation for a while.
- Thoughts: Focus on different thoughts, like counting or puzzles.
- Sensations: Use sensory experiences, such as holding an ice cube, to shift focus.
3. Self-Soothe with the Senses: Use your five senses to calm and comfort yourself.
- Vision: Look at beautiful scenery, art, or photos.
- Hearing: Listen to soothing or uplifting music, nature sounds.
- Smell: Use pleasant scents like essential oils or fresh flowers.
- Taste: Enjoy a favorite treat or drink.
- Touch: Wrap yourself in a soft blanket, take a warm bath, or pet an animal.
4. IMPROVE the Moment: Use mental strategies to make a difficult situation more bearable.
- Imagery: Visualize a peaceful place or situation.
- Meaning: Find or create meaning in the situation.
- Prayer: Use prayer, meditation, or other spiritual practices.
- Relaxation: Practice relaxation techniques like deep breathing or yoga.
- One thing in the moment: Focus entirely on one task or activity.
- Vacation: Take a brief break from the situation, if possible.
- Encouragement: Give yourself positive affirmations and encouragement.
5. Radical Acceptance: Accepting reality as it is, without judgment, to reduce suffering.
- Understand that fighting against reality can lead to more pain.
- Acknowledge and accept the present moment, even if it’s difficult.
These skills are part of DBT's approach to help individuals handle distressing situations without resorting to harmful or self-destructive behaviors.
Distress tolerance skills in Dialectical Behavior Therapy (DBT) are strategies to help individuals manage and cope with intense emotions and difficult situations without resorting to harmful behaviors. These skills are designed to help people tolerate and survive crises and to accept life as it is in the moment. Here are some key distress tolerance skills used in DBT:
1. TIPP Skills: These skills are used to quickly change your body chemistry when emotions are running high.
- Temperature: Use cold water or ice packs to quickly reduce emotional arousal.
- Intense exercise: Engage in vigorous physical activity to expend energy and reduce stress.
- Paced breathing: Slow down your breathing to calm your mind.
- Paired muscle relaxation: Tense and then relax different muscle groups to relieve physical tension.
2. Distracting with ACCEPTS: These skills help take your mind off distressing thoughts and feelings.
- Activities: Engage in hobbies, exercise, or other activities you enjoy.
- Contributing: Do something nice for someone else, volunteer, or help out.
- Comparisons: Compare yourself to people coping the same or worse to gain perspective.
- Emotions: Create different emotions by watching a funny movie, listening to music, etc.
- Pushing away: Mentally leave the situation for a while.
- Thoughts: Focus on different thoughts, like counting or puzzles.
- Sensations: Use sensory experiences, such as holding an ice cube, to shift focus.
3. Self-Soothe with the Senses: Use your five senses to calm and comfort yourself.
- Vision: Look at beautiful scenery, art, or photos.
- Hearing: Listen to soothing or uplifting music, nature sounds.
- Smell: Use pleasant scents like essential oils or fresh flowers.
- Taste: Enjoy a favorite treat or drink.
- Touch: Wrap yourself in a soft blanket, take a warm bath, or pet an animal.
4. IMPROVE the Moment: Use mental strategies to make a difficult situation more bearable.
- Imagery: Visualize a peaceful place or situation.
- Meaning: Find or create meaning in the situation.
- Prayer: Use prayer, meditation, or other spiritual practices.
- Relaxation: Practice relaxation techniques like deep breathing or yoga.
- One thing in the moment: Focus entirely on one task or activity.
- Vacation: Take a brief break from the situation, if possible.
- Encouragement: Give yourself positive affirmations and encouragement.
5. Radical Acceptance: Accepting reality as it is, without judgment, to reduce suffering.
- Understand that fighting against reality can lead to more pain.
- Acknowledge and accept the present moment, even if it’s difficult.
These skills are part of DBT's approach to help individuals handle distressing situations without resorting to harmful or self-destructive behaviors.
zhlédnutí: 24
Video
Sarah Finch, NIDO IFT, MA, LMFT
zhlédnutí 31Před dnem
This interview is a pure delight as I have my dear friend Sarah on to talk about her journey to now. We dive into many intersections in dialectical manners and I'm sure you're going to enjoy this conversation as much as we did. Check out Sarahs full bio and link to her website below! Sarah is the Founder of the psychotherapy practice Nido. A compassionate and attentive companion on the journey ...
Gloria Boursheh, Certified Sexologist
zhlédnutí 86Před 21 dnem
Gloria and I met while doing an instagram live and hit it off immediately. She is an Arab sexologist who is determined to de-stigmatize sex and sexuality in her community and abroad. In this conversation, Gloria and I talk about relationships, sex, parenting, and more; she is so generous and wise making this a joyous experience. Gloria is a master of understanding what the human spirit needs to...
What Makes It Challenging To Regulate Our Emotions?
zhlédnutí 33Před 28 dny
1. Biology (specifically predicating vulnerabilities outside of our control) 2. Lack of Skills (You don’t know what you don’t know!) 3. Reinforcement of Emotional Behavior (Sometimes even the best intention can have an unhelpful result) 4. Moodiness (Sometimes we’re not “in the mood” to regulate our emotions) 5. Emotional Overload (Often we reach our skills breakdown point!) 6. Emotion Myths (f...
What Do Emotions Do For Us?
zhlédnutí 26Před 28 dny
1. Emotions motivate (and organize) us for action 2. Emotions communicate to (and influence) others 3. Emotions communicate to ourselves It can feel challenging to try and think about what emotions do for us. As we go through the emotion regulation module, we’ll learn tools to help us do just that-and more! It’s not often easy, and practice will definitely be key, so be sure to be gentle and ki...
20 Myths About Emotions!
zhlédnutí 21Před 28 dny
Myths about emotions can hinder us from learning how to regulate them. When we challenge the myth, check the facts, and use our skills-we can become better at regulating our emotions.
Goals of the Emotion Regulation Module
zhlédnutí 15Před 28 dny
1. Understand and name your emotions 2. Decrease the frequency of unwanted emotions 3. Decrease emotional vulnerability 4. Decrease emotional suffering Learning to regulate our emotions can be LIFE CHANGING! In these upcoming videos we’ll look at the many tools available to us in DBT for regulating our emotions. Good luck-we got this!
A quick follow up about Mindfulness of Current Thoughts
zhlédnutí 22Před 28 dny
This can be a challenging skill for a number of reasons. The reason coming up a lot for me has roots connected to religious and spiritual trauma. When you grow up in a worldview which dictates thoughts as moral failings, thoughts as extensions of your person, and thoughts as signs to your identity-being mindful of thoughts can be hard. If this is something you have experience with, please be ki...
Mindfulness of Thoughts
zhlédnutí 20Před 28 dny
Mindfulness of current thoughts can be a challenging skill. This is a skill that can have great benefits to our mental wellness when practiced daily. Hopefully the exercises in this video will help make that daily practice a little more attainable and a little less daunting. We got this-good luck!
Willingness and Willfulness
zhlédnutí 55Před 28 dny
We can often feel willful; stuck in a rut by our own doing. Turning the mind towards willingness can alleviate suffering, help us radically accept a situation, and then help us move forward in line with our values. I feel willful constantly; this is why I choose to practice these same skills daily. I know what my life looks like when it remains willful, when I am rejecting reality, and when I a...
Half Smiling and Willing Hands
zhlédnutí 36Před 28 dny
This is a skill that helps us send a positive message to our brain by changing the posture of our body. It can be super helpful to practice this when willfulness is keeping us from accepting a moment, using a skill we know can help-or it can bring us back to our present moment.
Thought Monster-get outta here!
zhlédnutí 20Před 28 dny
Your anxiety is valid; sometimes we get a text and it can send us down a negative thought spiral. It can be helpful to check the facts, be mindful of your body, and proceed mindfully. Unless the person has set an expectation like, “Hey, if you could get back to me by this time, I’d really appreciate it because I am going to make a decision then,” then there is no rush. However, even if this is ...
TURNING THE MIND
zhlédnutí 16Před 28 dny
Turning the mind is a skill we can use daily, moment to moment, whenever we feel we’re at a fork in the road. One road leads to accepting reality and the other leads to rejecting it. It can be helpful to remember that choosing to turn the mind and accept reality is not the same as accepting it; it merely puts on the path to accept. As with all the skills, be gentle and compassionate with yourse...
The Step by Step For Practicing Radical Acceptance
zhlédnutí 26Před 28 dny
Radical acceptance can be a very useful skill when tolerating distress. In accepting reality, we no longer fight against something which is not in our power to change. Once we do this, our options for how to respond and tolerate distress increase dramatically. be gentle with yourself as you do practice this skill and remember you can have a life worth living-even when there is pain. You got this.
Reality Acceptance Skill: RADICAL ACCEPTANCE
zhlédnutí 34Před 28 dny
For a lot of us, the present reality can feel unbearable. The irony is if we reject reality, it does not change reality. This skill can be helpful for when we need to accept our present reality as it is-regardless of what that may be. Once we accept reality as it is, we can look to move out of it, change it, or do nothing. The goal remains to live out a life worth living; radically accepting re...
Luscious is right. Lol.
Proud of you Gloria 👏🏼👏🏼
I'm working my way through your DBT series, taking notes, and trying to make a go of this. I think it may be helpful for me, and so far I have liked your approach. So I'm going to ask a question now, and it's going to sound snarky and dismissive, but I genuinely want an answer. How does distracting differ from avoidance? Something happens, I go into a rage spiral, I distract myself for a few hours, okay. But the problem is still there when I get back, and it's (likely) going to cause another explosion. What's the benefit here? So far I'm not seeing it. Thanks for putting this up, I really appreciate the effort it took and the commitment to the process. -Tim
Hey Tim, I’m grateful these videos are of use to you and I’m happy to answer this question to the best of my ability. The difference between distraction and avoidance is mindfulness. When we are choosing to distract ourselves, we are doing so mindfully, instead of mindlessly avoiding a difficult emotion or situation. Now, keep in mind, this skill (Distracting) sits within the Wise Mind ACCEPTS Crisis Survival Skills. This means this skill is not meant to be used every day for every situation, because we hope to not be in crisis forever. This skill is to be used so that we can come back to some sort of baseline and use a different skill, like a backwards chain analysis, radical acceptance, or Cope Ahead. Does this make sense? If not, please keep the question coming and I’ll do my best to answer.
This is actually a very good explanation of meditation/ mindfulness and overall good advice. Thanks!
What's dbt
Wise mind
Rubber ducks rule this comment section
I’ve had an absolutely gnarly sinus infection for 24 days now, I needed this today, thank you 😭💕
Found your Chanel from tiktok and I’m so happy I’m here 💗💗 thank you dbt fairy 💗💗
I’m binge watching your videos and they’re so helpful!
What a gift you are, right when I needed it. Thank you.
great video, i’ll be looking out for more from your channel. Would love for you to do a full video of books you recommend, or other resources you like (videos, websites, etc) thanks!
I got my first tattoo late in life. I'd come to, not loathe, but definitely not feel warmly about that first work of ink. Thank you for offering me a new perspective.
Love this
Thank you for sharing your experience! It means a lot!
I really needed this, its a hard pill to swallow but i have so much to work on.. thank you for sharing. ❤
Thank you for doing these. It gives me a heads up of what to expect during DBT and also helps me explain more easily to my friends and family.
At minute 16 or so, such a valid point that individuals who are struggling and seeking to improve their functioning, hit point where they realize those around them also have maladaptive behaviors. It starts to feel "unfair" to work so hard on yourself, only to come home to dysfunction, being judged by family and loved ones who aren't self-reflective, and may make the journey more challenging.
Oh my god... that Instagram reel I just watch, sending me to this just SAVED MY LIFE
Thank you for sharing this conversation. Both of your stories are so important, and they need to be told. Thanks for your willingness to be open. I look forward to seeing this project move forward.
This was a great interview! Can’t wait to see the project.
Love this!! Thank you for sharing your story Kelsey!
When I was younger I didn't realize that I was always one upping people when we would talk about stuff and that's one thing I had to change I no longer do that
I clicked on your video cause I’m a graphic design major and I recognised the font you used for your thumb nail. It’s a great video but darn I feel like a nerd.
Im pretty sure it’s synthemesc regular.
The algorithm has been recommending me this for several days, I believe the CZcams overlords have looked favorably upon you. All in all, I understand why- you have great energy when you speak and I felt captivated throughout the whole runtime. Subbed, hope to see more and wish you only the best. If the algorithm is pushing out your content that’s a great sign that you’ll probably be seeing some serious growth soon. Good luck!
Same with the algo
So many young couples need to see this
just stumbled across that video. I gotta say, that istreally something you have to think about.
Gé
It ain't me
wow, great content :)
Quiet BPD are always misdiagnosed due to suppression of emotions, so therapy (which includes self help books, online articles) will end as hell to them.