Crisis to Calm: 4 DBT Skills with Dr. Johnson
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- čas přidán 17. 05. 2024
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Description:
In this enlightening video, we're joined by Dr. Monica Johnson, an expert in Dialectical Behavior Therapy (DBT), as we explore the transformative effects of DBT on managing intense emotions and mood disorders, including depression, anxiety, PTSD, and eating disorders. Dr. Johnson's insights illuminate the core principles of DBT, developed by Dr. Marshall Linehan, and its effectiveness in crisis management. We delve into the TIPP skill set, a cornerstone of DBT, involving Temperature change, Intense exercise, Paired breathing, and Progressive muscle relaxation, all tailored to provide immediate relief during times of crisis. This video is an essential guide for anyone seeking to understand how DBT can be a powerful tool in controlling the fight, flight, freeze response, managing physical anxiety symptoms, and averting panic attacks. With Dr. Johnson's guidance, discover how DBT offers practical skills for emotional regulation, equipping you with strategies to navigate life's challenges and embrace a more balanced, fulfilling journey.
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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Hello Emma! Can prices be considered keeping in mind the currency value of India or other developing countries?
Up to but NOT INCLUDING NOVEMBER 30TH😭😠
DBT = Dialectical Behavioral Therapy.
Skills for when feeling physical anxiety in a crisis moment: TIPP
- Temperature (cool yourself down)
- Intense exercise (get the energy out)
- Paired breathing (midfulness/meditation)
- Progressive muscle relaxation (with the breathing)
I Have Been Through The FULL DBT Training Three Seperate Times & With Different People Instructing AND Learning Each Time. Each Training I Completed - Each Over Several Months & Including Homework Exercises, Journaling & Class Group Role Play & Interaction - I Learned Each Skill Again - & TOTALLY Differently! And I Took Away New & Different Things & Ways To Use Each Of The Skills From Each Training Experience! These Are Not Just Skills For People With A Mental Health Diagnosis Or Depression - There Isn't Anyone Who Can NOT Benefit In Navigating Daily Life With These Practical Skills! I Believe They Should Be Taught To Children In Grade School! Bulllying & Mean Lifetime Behaviors Being Learned Could Be Drastically Reduced & Critical Communication & Personal Interaction Skills Can Be Cemented, Just For Starters!
Swimming improved my heallth
A lot
You two should do more videos together, it was fun watching both of you have fun. Also, with the struggles that the holidays truly mean to so many people, this is a very timely set of skills to have. Thank you❣️
Thank you for bringing Dr. Monica Johnson! I’ve listened to her podcast since the day it was transferred to her but never known her by sight. I love her warm voice, and it’s a joy to know her face now. :)
I had to laugh at the cold face thing! I intuitively learned with crying bouts at work (depression) I go in the fridge and press a bottled water into each eye socket. It short circuits it pretty much instantly-at least for awhile. Got to be physically related to the water/face thing.
Thank you for always letting your guest finish their thoughts. When you listen, we get to listen🫶🏼 Great episode!
I love the tip about temperature, such a simple and accessible way to shift out of the 'problem' so you can take next steps towards 'solution'. Calming the initial anxious response so we can more clearly choose our next steps.
Intense exercise:
💃🏻 dance! 🕺🏻
When watching Emma she's just so good in describing the problem hence identifying the problem she just becomes the source of relaxing before the drills even begin
. This was one of my very favorite sessions yet. Doctor Johnson was also helpful, like the TIPS analogy as well as the entire content.
Thank you Ladies .
Great tips. Dr. is very knowledgeable.
Thankful I found you this year. Helped a lot during a very tough time. God bless. Happy thanksgiving.
This was so helpful. Thank you ❤
FYI- Alternate Nostril Breathing, or Nadi Shodhana life breath, balances both the parasympathetic and sympathetic nervous systems, whose nerve endings end in each nostril respectively.
Dr’s example today is incorrect, but is a form of Pranayama.
Right side is heating.
Left side is cooling.
It is a simple pattern that can be looked up, but what the doctor shows is not correct.
Inhale one side, hold, exhale other side. Inhale that side. Hold, exhale other side. Repeat.
In sleep, Lay down on left side, right nostril opens up. Best if there is food in the belly (but better to sleep w tummy empty). Switch to right side if overheated, left nostril is cooling. (Body turns naturally while in sleep). Within two minutes, the “top” nostril closed to sky opens up.
Thanks for the video
Thank you for this!!!!
Thanks for the great video. DBT sounds amazing to me. 😊
I really enjoyed this video and could recognize how stress and anxiety were staying in my body. This gives me some new skills to use , thanks. I am following your anxiety series and it has really helped me.
Totally! I find identifying it as stress or anxiety helps me to begin to detach from it so it stops consuming me! It's not me, its stress or anxiety getting my attention on something.
Great relaxation tips thanks 😊
Great video as always! (I signed up for Blinkist with a one year subscription from the link.I have already listened to Atomic Habits and the Happiness Trap!Next I want to do the Anatomy of Peace)!Thanks for all that you do!
Very informative - thanks!
This is very useful to me and your sharing is beneficial for emotional health
That was very interesting and tips are doable in daily real life. I'll try them definitely
Thanks!
Another great video 👍🏼
I am doing all of it as I watch and it makes me laugh too 😊😅
Thank you! Now I can do a lot better I think 🤩
❤😊 thank you
Great sponsor selection! I just signed up for a year :)
The parasympathetic response part was so cool fr
Thank you I get so much out of your videos they have been helping me
Is there a name for the anger and frustration or hyperfeelings which got connected to my breath?
Can be used in moment of anger
thanks , didn't know it worked on anger.
this channel is so slay❤😂
Sometimes physical work/exercise worsens my anxiety
When you're older and you have to learn the lingo just to follow along 'people just swipe left on'. 😅😅
❤❤❤
What would you recommend for a kid in school who tends to overreact to a situation and then that overreaction gets them in trouble. Like, knee-jerk reactions. Because, in the moment, a kid or preteen/teenager isn’t going to think “I need to do some breathing”.
Well, I had panic attacks starting when I was in eighth grade, and you bet I definitely learned to take deep breaths, even when they didn't work. Be patient in teaching your kid new skills to deal with his outbursts, and remember that it's all new to him, even when adults might think they're small steps. I'd recommend explaining to him how it can help, and what he should look for in his body as it calms: slower heart beat, feeling cooler, focus can change to something else more easily, etc. It's really hard to deal with the pressure to perform as a kid, add this stuff and it's so, so much worse. Good luck to you and to him.
@@littlestbroccoli thank you for sharing. I’m the 64 year old grandmother of this child 😀 He’s the oldest of the four grandkids and has so many good attributes, but being 13 now, there’s med adjustments and you know, middle school is crazy. But, thank you for sharing.
@@reneeburich9497 Sure, thanks for listening to my story. It's been a really hard road. I was my parents' first, but I think even if they'd had a couple kids before me they wouldn't have known how to deal with it. It's such a different world if someone's never experienced it themselves. I'm glad your grandson has someone caring to figure it out and help him through. He's lucky!
I'm emotionally unregulated PTSD
You’re safe now , learn how to live in the present, not the past or future…..
I am a ptsd sufferer too, and I am feeling my best when I focus on the present 🎁
Best wishes on your life journey ❤️
Me too. I can't regulate my emotions at all..I have noone to talk to so I'm trying to follow to Maybe find someone to talk to somehow
@@theliftexpert ❤❤❤ beautifully said!
@samanthamartin4375 I feel your pain. You are never alone. You are already taking the steps needed to change your situation if you are watching videos like this and reaching out. What you need will be yours, keep going! ❤
Same PTSD emotionally disregulation nobody understands
I “like” how they credit the T for temperature, using cold water to stimulate the mammalian diving response, but mention nothing about the Vegas nerve in your forehead. They could have mentioned that and made it more understandable for other viewers who don’t fully understand.
The only reason I know this is because I’ve been in therapy since I was 2yo. Lmao 🤣
I did the Blinkist free trial which gives you one summary of a pre-selected book per day. It coincidentally sent me a summary of a book I had previously read. Their summary was in NO WAY consistent with the actual message of the book!! They had added their own convoluted philosophies & opinions to completely misinterpret what the book actually said. It's total crap!!
Can this woman stop yelling? Her voice is extremely jarring
Like. Like. Like. Very off putting!
"Doctor" is NOT a name. Why don't you know that? You should know that, imho. Credibility=0 Posturing=100
What a load of laundry
The Doctor says 'like' too often . It does not help her credibility.
Maybe she have some anxitey doing this video herself and that one her things she dose when anxious
Dumb, if the message is received what's the problem?
don't be an asshole, the way you choose to talk doesn't measure your intelligence as much as you think it does. you're probably one of those people who tries using big words constantly to look good.
it's a verbal tic when people pause for time. i lived in japan and some of the smartest teachers i had constantly said things like えと。。。every language has words we use for pausing.
I’m sure they appreciate that very specific judgemental feedback on the absolutely free content that they worked hard to provide the world in order to help people that are struggling.
Would you say that about a young, blonde man?