DBT | Grouport Journal

DBT

5 Signs a DBT Skills Group is Exactly What You Need

Do you feel like you can’t get ahead? Like life is just beating you down, or that challenges are overwhelming you to the point of chronic, debilitating anxiety, depression, PTSD, disordered eating, insomnia, or other mental health concerns? Do you feel like your emotions run your life, and you’re exhausted by the ups and downs? If these experiences are familiar to you, Dialectical Behavior Therapy, or DBT, could be the solution you’re looking for. ‍If you’re unfamiliar with this type of tre

DBT

How DBT Skills Help With Everyday Stressors

No matter who you are, the reality is that you will eventually deal with stress of some kind. This is a simple fact of human existence. Jobs, children, relationships, health, driving, you name it - everyone will experience stress.‍Unmanaged stress can increase your risk of conditions like obesity, heart disease, Alzheimers’s, depression, GI problems, diabetes, and asthma, along with chronic physical symptoms like headaches, nausea, and insomnia. ‍When looking to manage stress, it’s importan

DBT

DBT Skills for Developing Self-Compassion

Although not frequently discussed when referring to Dialectical Behavior Therapy (DBT) skills training, self-compassion is a beneficial and powerful side effect of this specialized type of Cognitive Behavioral Therapy (CBT). ‍Part of the reason DBT can result in a greater sense of self-compassion is that throughout the DBT modules, students will learn to activate their “wise mind,” which is essentially a stronger and more powerful awareness of yourself, your emotions, your instincts, and yo

DBT

DBT Skills for Coping With Job Loss

Careers fulfill a number of functions in our lives, including satisfying our need to achieve, bringing us income, creating a sense of belonging and stability, and helping us to feel empowered and accomplished. Therefore, when losing a job (which can often be so integrated with your identity), we can notice an immediate and significant decline in your mental health. According to a Gallup poll in 2013, unemployed Americans are more than 2x as likely to be treated for depression as those with full-

DBT

Understanding Anxiety Disorders and the Power of DBT

Anxiety disorders are one of the most prevalent mental health conditions worldwide, affecting millions. These disorders take various forms, each with distinct characteristics and symptoms. Fortunately, therapeutic approaches like Dialectical Behavior Therapy (DBT) provide effective treatment options. Additionally, according to the U.S. Dept of Health & Human Services, there are five significant types of anxiety conditions, which will cover here. This article will delve into five common types of anxiety disorders and discuss how DBT can aid in managing their symptoms.

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How DBT Skills Help With Climate Anxiety

As concerns rise for our climate and the future of our world, so does the anxiety that’s sweeping the planet. Increases in frequency of widespread wildfires and the length of wildfire season, along with rising temperatures and shifts in weather patterns leave many concerned and considering the long-term consequences for the Earth as well as the mental health of those who inhabit it. ‍The sobering ramifications of climate change are real, and present. It’s normal to react to these with emoti

DBT

Utilizing Dialectical Behavior Therapy for Anxiety Regulation: Three Quick Skills

Anxiety can be an overwhelming and pervasive mental health challenge, affecting millions worldwide. Dialectical Behavior Therapy (DBT), emphasizing practical skills for managing distress and regulating emotions, can be useful for those looking to control their anxiety better. This article will highlight three quick DBT skills that can be used to regulate anxiety: "STOP," "TIPP," and "Wise Mind."

DBT

How to Use DBT Skills to Cope in Crisis

If you’ve ever felt your emotions are so completely overwhelming that you can’t restabilize yourself and may return to unhealthy or high risk behaviors, DBT can help.  Helping individuals to cope in crisis situations is one of the primary goals of Dialectical Behavior Therapy (DBT). The skills and tools taught throughout DBT can be used in a variety of circumstances and throughout many daily experiences to minimize stress and reduce emotional suffering. If you’re dealing with a high-st

DBT

DBT Skills to Know - Setting Goals

Dialectical Behavior Therapy (DBT) was originally created for the treatment of Borderline Personality Disorder by Marsha Linehan in the 1970’s. This structured variation on Cognitive Behavioral Therapy consists of what is often a year-long process of walking through the four main modules, and usually involves both group therapy, individual therapy, and even on-call phone consultations to mitigate crisis situations in the patient’s life as they may arise. ‍While the initial phase of DBT invo

DBT

DBT Skills to Know - Non-Judgmental Stance

Developing a non-judgmental way of thinking is a critical component of Dialectical Behavior Therapy (DBT) skills training, and falls under the Mindfulness module. Mindfulness helps teach participants to observe their own behavior, thoughts and feelings, and to stay grounded and present in the moment. Learning how to do this is the first step in developing new behaviors and making healthy changes. ‍The Mindfulness module of DBT focuses on our need to improve self-observation and awareness th

DBT

DBT Skills to Know - Self-Soothing

The Distress Tolerance module of Dialectical Behavior Therapy (DBT) incorporates a number of types of Distress Tolerance skills designed to help distract us and get us through challenging emotions in situations where we feel a loss of control. Decreasing emotional distress as a symptom of situational challenges is one of the primary goals of DBT. There are a number of skills trainings that go into the Distress Tolerance module which can help with this, including: ‍ACCEPTSTIP IMPRO

DBT

How DBT Helps with Bipolar Disorder

Dialectical Behavior Therapy (DBT) techniques are being used in increasing measure in the treatment of various mood disorders and mental health conditions beyond their original intended use (for Borderline Personality Disorder), including for Bipolar Disorder. Bipolar Disorder is a highly recurrent and disabling condition marked by major depressive state and manic episodes. ‍The reason DBT shows evidence of success in treatment of Bipolar Disorder is likely because there is growing reason t

DBT

Minimizing Symptoms of PTSD

Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can occur in individuals who have experienced or witnessed a traumatic event. Symptoms can include flashbacks, nightmares, severe anxiety, and intrusive thoughts about the event. While PTSD is a serious condition, there are effective ways to minimize its symptoms and regain control over one's life. This article will explore strategies for reducing symptoms of PTSD, including mindfulness, exposure therapy, and cognitive restructuring.

DBT

DBT Skills to Know - Emotional Regulation

Dialectical Behavior Therapy (DBT) teaches critical skills relative to Emotional Regulation, which is arguably relevant for people of all backgrounds, behavior types, and with or without mental health conditions. We can all benefit from greater emotional regulation. ‍While emotions are important and feelings are relative in our relationships and day to day life and processing (they help us communicate and understand our experiences), they can also create a great deal of emotional suffering

DBT

DBT Skills to Know - Radical Acceptance

The concept of Radical Acceptance is rooted in the idea that all suffering originated not in pain, but in our attachment to pain. In fact, Radical Acceptance has origins in Buddhism with the tenant that relief from suffering begins first and foremost with acceptance. ‍As a Dialectical Behavior Therapy skill, Radical Acceptance refers to the ability to accept our situation when the circumstances are out of our control, which can reduce the suffering we feel. Instead of being attached to our

DBT

DBT Skills to Know - How to Think and Act Dialectically

Dialectical Behavior Therapy (DBT) is, at its core, founded upon principles of Dialectical thinking, which involves an integration of two foundational opposites: acceptance and change. ‍Learning to think and act in a dialectical manner can open up your thought process and increase your awareness of the different nuances in the world around you, rather than allowing you to exist in extreme black and whites. Extreme highs and lows are what drive many of the mental health conditions DBT is use

DBT

DBT Skills to Know - What is a “Wise Mind”?

Dialectical Behavior Therapy (DBT), is a specific type of psychotherapy under the Cognitive Behavioral Therapy umbrella that was curated for Borderline Personality Disorder. However, this type of therapy has been proven to be successful in the treatment of a myriad of other mental health conditions, including but not limited to anyone struggling with: Overwhelming emotions.Impulsive behavior.Self injury.Suicidal thoughts.Substance abuse.Eating disorders.PTSD and other trauma disorders.&nbsp

DBT

How DBT Skills Help Manage Eating Disorders

Over 28.8 million Americans will have an eating disorder in their lifetime. Eating disorders are generally classified as a type of mental illness characterized by harmful behaviors related to food. Those with eating disorders (such as bulimia, anorexia, binge eating, ad more) usually struggle with impulsivity, compulsive behaviors, negative body image, and even coexisting conditions like depression, anxiety, and more. ‍Eating disorders are the second most deadly mental illness (the first is

DBT

How DBT Helps with Managing Anxiety Disorders

These days over 18% of US adults are living with an anxiety disorder. For many people living with chronic anxiety, experiencing a daily, significant and ongoing sense of fear or anxiety can lead to restlessness, panic attacks, isolation, poor sleep, and physical symptoms such as headaches, nausea, body aches, stomach pain, and more. These and a host of other symptoms can be debilitating and may significantly decrease the sufferer’s quality of life. ‍Cognitive Behavioral Therapy (CBT) is usu

DBT

Essential Dialectical Behavior Therapy Skills: Distress Tolerance and Mindfulness

Are you interested in learning more about Dialectical Behavior Therapy (DBT)? This unique form of psychotherapy - a variation of Cognitive Behavioral Therapy (CBT), can be used for a wide variety of mental health issues and conditions. While DBT was specifically developed for treating individuals who have difficulty managing and regulating their own emotions, (such as with Borderline Personality Disorder), this treatment type has also been proven to be effective for a variety of other condi

Anxiety

Neck Tension and Anxiety: Exploring the Connection

Anxiety often presents itself through a variety of physical symptoms, and one of the most common is neck tension. This association raises intriguing questions about the relationship between our mental health and physical discomfort. This article delves into the intricate ties between neck tension and anxiety, offering a detailed exploration of why these symptoms occur, their potential impacts, and strategies for relief.

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Anxiety

Performance Anxiety in the Workplace

Performance anxiety at work, often known as "workplace anxiety," can significantly impact an individual's professional life. This type of anxiety is characterized by excessive worry about job performance, often leading to reduced productivity, job satisfaction, and overall quality of life. Understanding the complexities of this phenomenon is the first step towards managing it effectively.

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PTSD

PTSD and Anxiety: Differences and Similarities

In the realm of mental health, understanding the distinctions between different conditions is vital. Post-Traumatic Stress Disorder (PTSD) and anxiety are two such conditions that, despite sharing similar symptoms, have unique defining characteristics. This article aims to delve into the differences and similarities between PTSD and general anxiety disorder to enhance our understanding of these conditions.

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Anxiety

Understanding the Link Between Anxiety and Vomiting

Mental health impacts physical wellbeing in multiple ways, with anxiety manifesting through various physical symptoms. One such symptom, often overlooked, is vomiting. This article explores the connection between anxiety and vomiting, investigating why it occurs and how it can be managed effectively.

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Anxiety

Exploring the Connection: Anxiety and Weak Legs

Mental health conditions often manifest physically, and anxiety is no exception. Weakness in the legs is one such physical symptom that can accompany bouts of anxiety. This article delves into the connection between weak legs and anxiety, shedding light on why it happens and how to effectively manage it.

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Anxiety

The Link Between Anxiety and Physical Pain

The impact of anxiety extends far beyond psychological discomfort. One of the less explored aspects of this condition is its capacity to induce physical pain. This article aims to delve into the complex relationship between anxiety and physical pain, offering insights into the physiological mechanics behind this phenomenon and suggesting ways to manage it.

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Anxiety

The Role of a Psychiatrist in Anxiety Management

When anxiety escalates beyond the usual stress response and begins to impact daily life, it may be time to consult a specialist. A psychiatrist, specializing in mental health, including substance use disorders, can provide effective treatments for anxiety. This article delves into the role of a psychiatrist in diagnosing and treating anxiety, providing an insight into how this specialist can aid those suffering from anxiety disorders.

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Anxiety

Anxiety Therapists: Pivotal Players in Mental Health Care

Anxiety, among the most prevalent mental health conditions worldwide, require the professional expertise of skilled mental health practitioners to manage effectively. One such professional is an anxiety therapist, who plays a crucial role in helping individuals navigate the challenges of anxiety and live more fulfilling lives. This article explores the role of an anxiety therapist, their methods of treatment, and the long-term support they provide.

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Anxiety

Navigating Breakup Anxiety: Understanding and Coping

Breakups, regardless of the circumstances surrounding them, can stir up a myriad of intense emotions, including anxiety. Whether you are the initiator of the breakup or on the receiving end, feelings of worry, fear, and uncertainty can cloud your mind and cause significant distress. This article sheds light on the phenomenon of breakup anxiety, why it happens, and effective strategies to cope with it.

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Anxiety

Duration of Anxiety Attacks: Can They Last for Days?

Experiencing an anxiety attack can be frightening, especially when the intense fear and discomfort seem to linger. This brings to light the crucial question: can an anxiety attack last for days? By understanding the nature and duration of anxiety attacks, we can better prepare ourselves to manage these unsettling episodes.

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Anxiety

The Role of Journaling in Managing Depression and Anxiety

Depression and anxiety can be overwhelming mental health conditions to navigate. One of the strategies that has shown promise in managing these conditions is journaling. This article aims to delve into the benefits of maintaining a depression and anxiety journal and offer some tips to maximize its effectiveness.

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Anxiety

Understanding the Freeze Response in Anxiety

The freeze response is an often misunderstood aspect of anxiety. Part of our body's natural survival mechanisms, this response can manifest in various ways during an anxiety attack. This article aims to shed light on the freeze response in anxiety, its implications, and methods to manage it.

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Anxiety

Seeking Support from Health Anxiety Therapists

Health anxiety, a fear of having a serious illness despite medical reassurance, can be overwhelming and persistent. Therapists specialized in health anxiety provide a safe and effective way to manage these fears. This article will delve into the role of health anxiety therapists, the therapy process, and the benefits that can be achieved.

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Anxiety

Distracting Yourself from Anxiety: Strategies and Benefits

Anxiety can be all-consuming, but with the right techniques, it is possible to distract oneself and alleviate some of the stress. This article explores various strategies for distracting oneself from anxiety and highlights the benefits of these methods.

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Anxiety

Hyperawareness Anxiety: Understanding and Managing the Overwhelm

Hyperawareness anxiety, a heightened state of sensory sensitivity often triggered by anxiety, can pose a unique set of challenges for those who experience it. It's a complex condition characterized by an intensified consciousness of one's surroundings or self, often leading to discomfort or distress. This article provides a deeper understanding of hyperawareness anxiety, its manifestations, and effective coping strategies.

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Anxiety

Anxiety as a Chronic Illness: A Deeper Insight

Chronic illness is typically defined as a health condition that lasts for a year or longer, requiring ongoing medical attention and possibly limiting daily activities. But does anxiety, a prevalent mental health disorder, fall under this classification? This article aims to examine whether anxiety can be considered a chronic illness, and how it manifests and can be managed in long-term contexts.

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Anxiety

Exploring Online Doctor Services for Anxiety

With the surge of digital technology in healthcare, the management of mental health disorders such as anxiety has significantly evolved. This article aims to shed light on the growing trend of consulting online doctors for anxiety, the benefits it offers, and the essential factors to consider when choosing this service.

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Anxiety

Phantom Smells and Anxiety: An In-depth Analysis

Anxiety often bring with them a range of physical symptoms, some of which can seem unusual. One such symptom is the occurrence of phantom smells — perceiving smells that aren't actually present. This article provides an in-depth exploration of the connection between phantom smells and anxiety.

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Anxiety

The Role of Sleep Hypnosis in Anxiety Management

Anxiety can lead to a variety of symptoms, including disrupted sleep. Sleep hypnosis has emerged as an interesting approach to managing anxiety and its effects on sleep. This article explores the practice and potential benefits of sleep hypnosis for anxiety.

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Anxiety

Tapping Points for Anxiety: An Insight into Emotional Freedom Techniques

Dealing with anxiety can be challenging. One unique approach to managing this condition is the Emotional Freedom Technique (EFT), often known as 'tapping.' The technique combines elements of cognitive therapy with somatic input, essentially using specific 'tapping points' on the body to relieve anxiety.

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