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since we're talking about coping through the holidays today i wanted to share some skills i've learned from dialectical behavior therapy (DBT) to help survive stressful/crisis situations
*i am not a therapist, and this does not substitute for learning from a trained therapist
*i am not a therapist, and this does not substitute for learning from a trained therapist
i think the most helpful set of skills you can learn from DBT is DISTRESS TOLERANCE: these are not going to fix anything about your situation, but they will help you make it to the next moment when it feels impossible to survive
a lot of these skills seem straightforward and obvious but i can tell you from experience that it's incredibly difficult to think of them in the moment, let alone actually use them. most of the time i want to shut down rather than do something skillful
the skill my therapist teaches first because it is one of the easiest ones to prepare for is self soothing. i now have a box in my bedroom where i store materials to help me self soothe so i can access them easily in a crisis. here are some examples of self soothing
distracting is another huge skill for me. to be quite honest the one i use most is pushing away, which can also be called a vacation: i simply take a nap when i'm feeling too emotionally charged to function. there are lots of other examples of distracting
the last skill i wanted to share is called TIP and they focus on using biological responses to help you regulate your emotions.
i see a lot of people sharing phone numbers for hotlines and i'm glad that people have access to that if they want it but i know how hard it is to reach out when you're emotionally overwhelmed
if you are struggling this season, you can dm me any time, even if it's just to talk about the weather as a distraction. i care deeply for my friends even if i haven't met you in person and i want to be here for you
