There are certain textures, and this is highly individual, that provoke a reaction from each of us. Some people like the feel of a feather, a certain fabric, a squishy ball… others prefer the weight of a stone, the shock of ice against warm skin, or the pressure of a massage setting in a shower.
Watching a sunrise or sunset might not seem like self-care, and if you don’t enjoy doing it, it’s not. It also doesn’t count if you watch it just to take pictures and post on social media while you’re doing it. Leave the internet for a few minutes, step outside, and watch. Do you hear birds?… Read More Self-Care Saturday: Watch a Sunrise/Sunset
I had a very rough weekend. I’m going to talk about it for two reasons. One, it may help someone to know how I handle the really huge anxiety attacks. Two, I often feel like a fake, writing about how to handle anxiety, depression, and PTSD when I still struggle so hard with them. Yes,… Read More Top Skills Thursday: Triggered and Fighting
I’m sure many reading this are like me, fully isolated, or close to it, and living alone. It creates the perfect environment for touch deprivation to set in. Touch deprivation is a real issue because physical contact with others relieves stress, releases hormones that improve mood, creates bonding experiences, and so much more. Humans need… Read More Soothing Sunday: Touch Deprivation and Isolation
No, I’m not saying to go away! Don’t leave! Wait! I’m just making a bad joke!
Today I’m tackling another skill that has been subjected to a lot of scrutiny and criticism, generally from those who don’t understand what it’s about. Radical acceptance is a powerful tool for change and reducing internal turmoil. In hopes of avoiding triggering anyone, I’m going to use an analogy and let you translate that into… Read More Top-Skills Thursday: Radical Acceptance
We’ve reached the end of the series on Dialectical Behavioral Therapy (DBT). I know it took a while to get here, but as was shown, it’s a complex, multifaceted therapy. The entire course takes a full six months of weekly group sessions in addition to some pretty intense individual sessions. It’s a commitment of time,… Read More Therapy Tuesday: DBT Wrap-Up
Sometimes we need a soothing break when there simply is no time for it. We’re in the middle of a meeting, surrounded by children, or otherwise unable to step away and take a minute. There are ways to self-soothe even in those busy moments, and they only take a few seconds.
Try these ideas to stay in touch!… Read More Soothing Sunday: Stay Connected
Distress tolerance is the third module in DBT therapy. This section is exactly what it sounds like; how to handle those overwhelming moments.