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Learn DBT Skills In A Group
Weekly sessions are available. Grouport offers therapist-led dialectical behavior therapy skills groups online. The first 12 weeks covers fundamental DBT skills.
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In a world filled with external pressures and relentless stimuli, finding a moment of peace can often feel challenging. Yet, the art of self-soothing can be a guiding light, offering techniques to cultivate inner tranquility. This article delves into effective self-soothing methods to help individuals restore balance and navigate stress.
Self-soothing refers to the actions or practices individuals employ to regulate their emotions and return to a state of equilibrium according to the science published on University of Rochester. These techniques are innate in humans and can be observed even in infants who suck their thumbs or hold onto a soft blanket for comfort.
Managing emotional responses is vital for mental well-being. Overwhelming feelings, if left unchecked, can escalate and negatively impact various facets of life. Self-soothing provides a toolset to manage such feelings, promoting mental clarity and emotional health.
Focusing on the breath is a fundamental self-soothing method. Inhaling deeply, holding for a few seconds, and then exhaling can shift the body from a state of stress to one of relaxation.
This technique involves tensing and then releasing different muscle groups in the body. It can help in reducing physical tension that often accompanies emotional stress.
Using the five senses, individuals can anchor themselves in the present moment. Examples include feeling the texture of an object or focusing on ambient sounds.
Mindfulness emphasizes staying present and observing thoughts and feelings without judgment. Regular practice can provide an oasis of calm amidst mental turbulence.
Repeating positive statements can counteract negative thought patterns. Phrases like "I am in control" or "I am at peace" can be powerful tools in shifting mindset.
Picturing a serene place or recalling a positive memory can act as a mental escape, offering a respite from immediate stressors.
Journaling or writing about feelings can be a therapeutic way to process emotions. It offers a safe space to reflect and gain clarity.
Engaging in creative activities, be it drawing, painting, or crafting, can act as an emotional outlet, channeling feelings into tangible creations.
Music has the power to evoke emotions. Choosing calming or favorite tunes can provide emotional comfort and act as a distraction from stress.
The power of scent can influence mood significantly. Essential oils like lavender, chamomile, or eucalyptus can offer calming effects. Simply inhaling the aroma or using a diffuser can create a tranquil environment.
Immersing oneself in a warm bath can relax tense muscles and offer a sensory retreat. Adding Epsom salts or a few drops of essential oils can enhance the experience.
Touch-based comforts, like holding onto a soft pillow, wearing cozy clothing, or using a weighted blanket, can provide immediate sensory relief.
Engaging in physical activity, whether it's a brisk walk, yoga, or light stretching, can release endorphins, which are natural mood lifters.
Maintaining a regular routine, even if simple, can provide a sense of normalcy and predictability amidst chaos.
Spending time outdoors, whether it's in a garden, park, or by the beach, can reconnect individuals with nature, offering both physical and mental rejuvenation.
Talking to a trusted friend or family member can offer emotional relief. Sharing feelings and concerns can lighten the emotional load and offer a fresh perspective.
Engaging in group activities or joining support groups can provide a sense of community and belonging, reminding individuals they are not alone in their feelings or experiences.
Sometimes, taking a step back from overwhelming situations or information sources, like constant news updates, can help in regaining emotional balance.
In summing up, the journey to emotional equilibrium is individual and evolving. While one technique might work wonders for one person, another might find solace in a different method. The essence lies in exploration and understanding personal needs. With a robust set of self-soothing techniques at one's disposal, navigating life's challenges becomes an achievable feat, marked by resilience and inner peace.
Grouport Therapy provides online group therapy for anger management, anxiety, borderline personality, chronic illness, depression, dialectical behavior therapy, grief and loss, obsessive compulsive disorder, relationship issues and trauma and PTSD. Our licensed therapists lead weekly group sessions conducted remotely in the comfort of members' homes. According to participant feedback, 70% experienced significant improvements within 8 weeks.
You don't have to face these challenges alone. Join our community and work together towards a brighter future. Sign up for one of our groups today and begin your journey towards meaningful, lasting change and renewed hope.
We also offer skills groups, such as our dialectical behavior therapy skills group. Our DBT Skills Group, is a therapist-led module driven group that will provide you new skills to replace behaviors and emotions causing friction in your daily life and relationships. It is excellent for interpersonal connections, building social skills concerning relationship issues, improving emotion regulation & distress tolerance, and developing deeper mindfulness.
We offer DBT group therapy online to improve emotion regulation, distress tolerance, mindfulness, & interpersonal skills. Get effective and affordable treatment.
Space is limited, so reserve your seat today.
