Posts tagged distress tolerance
#shrinkthinks DBT DIY :: Making A Distress Tolerance Kit For Healthier Coping

Whether you're trying to manage eating disorder symptoms or alcohol/substance abuse problems, creating a "coping skills" toolbox--a place to keep things that can help you feel calmer and more grounded is a practical and helpful tactic in supporting your recovery goals. Instead of using symptoms and negative behaviors, turning to your toolbox can give you other options that immediately engage your five senses and include healthier distractions, self-soothing strategies and making different choices in the moment!

TOOLBOX TIPS

What you will need for your self-regulation and coping toolbox:

  • Tactile (something to feel) - textures, warm or cold objects, stuffed animal, stress ball, the ground beneath your feet

  • Visual (something to see or look at) - flowers, photos, art, vivid colors

  • Auditory (something to hear) - music, focusing on sounds in the environment, meditation guides, books on tape

  • Olfactory (something to smell) - essential oils, perfume, candles

  • Gustatory (something to taste) - gum, mints, sweet or sour candies

DISTRACTION TIPS

How to Distract yourself when you have the urge to reward yourself in negative ways or when you have self-destructive urges:

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

#shrinkthinks - Holding The Consequences

Practice the imaginal technique of holding the desire to act out or do something that you know doesn't serve you in one hand (left hand: I really want to have that third drink because I'm out and having so much fun with friends) and the consequences in the other hand (right hand: three drinks turns into seven and then I'm sloppy drunk-texting former lovers, or worse!). This is your imagination, so really hold them in your hand -- feel the weight, color and texture of these two very different actions. Remember this applies to many things, like food, shopping and other reckless behaviors, impulses or compulsive behaviors. Try this:

Doing (fill in the blanks) only helps or feels good for a short amount of time, but then it just makes things worse later. I can say no, or cope without it for another hour because the consequences suck! One hour at a time.

You can also write this down, two columns on a sheet of paper, and tuck it away in your wallet. Pull it out as needed.

#shrinkthinks

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

#shrinkthinks - Positive Self-Talk For Hard Times

Remember this...

I can get through this because I’ve managed before and I can now!

#shrinkthinks

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

#shrinkthinks - Practice Radical Acceptance

 

Develop complete acceptance from within...

This week, as we reviewed distress tolerance and handling difficult emotions in my eating disorder seminar, I was reminded of the concept of "radical acceptance." What does radical acceptance look like?

1.  Learning to develop complete acceptance that comes from within.  

2.  Understand that painful emotions are a part of life -- they are normal and to be accepted. 

3.   Stop fighting (both emotionally and behaviorally).  Learn to accept difficult emotions as a normal part of being human. 

Try these strategies borrowed from DBT Therapy: IMPROVE  the moment

I          Imagery – e.g. visualize yourself in a safe place 

M         Find some meaning in the situation

P         Prayer (what ever form that takes for you) meditation, spirituality, affirmations

R         Relaxation

O         One thing at a time

V         Vacation – take some time out of the situation, "me" time, or imagine
            yourself in an idyllic situation
E         Encouragement – use positive and calming self talk

Go ahead -- try something different!

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

About Dialectical Behavior Therapy Or DBT

Marsha M. Linehan developed  DBT in the 1990s to treat chronically suicidal and self-injurious individuals who she viewed as having pervasive emotion dysregulation or significant difficulty regulating their emotions. Dialectical behavior therapy (DBT) is a specialized form of Cognitive Behavioral Therapy (CBT) that balances acceptance and change. Cognitive Behavioral change strategies are blended with Eastern practices including mindfulness and meditation. The ability to apply DBT skills to other problems has broadened and has now been proven effective to treat a wide range of issues.

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.