Dbt Guide - Tumblr Posts
STOP
Use this skill when you are fully in your Emotion Mind to stop yourself from reacting impulsively to a distressful situation.
S - Stop: When distress is high, don’t react. Just freeze!
T - Take a step back: Remove yourself from the situation. Take 15-30 seconds to focus on your breathing and slow down your heart rate.
O - Observe the situation: Take in what’s going on around you and in your body. Remember to stick to the facts.
P - Proceed Mindfully: What’s your goal in this situation? Consider your thoughts and feelings, and those of others.
*More DBT guides here*
TIPP
Use this skill when you are overwhelmed by intense emotions or are feeling the urge to self-injure.
*If you’re in crisis and are having suicidal thoughts please call a Crisis Hotline! (Call 988 in the US)
T - Temperature: To relax fast or distract your mind with sensation, hold an ice pack to your cheeks or eyes or dunk your face in a bowl of ice water for at least 30 seconds to activate your Diver Reflex*.
*If you have high blood pressure, talk to your doctor before trying.
I - Intense Exercise: Doing a few minutes of vigorous exercise will release Endorphins. Try a few minutes of Jumping Jacks or running in place (or around the block). Play your favorite fast paced song and dance it out.
P - Paced Breathing: Breathe deeply into your belly, expanding your lungs as much as you can. Pace your inhales and exhales to 5-6 per minute. Then make your exhales longer than your inhales (5 seconds in, 7 seconds out).
*Try a 60 bpm Metronome track from your music streaming app or YouTube for pacing.
P - Paired Muscle Relaxation: Breathing deeply, tense your muscles (not so much that you cramp up) section by section, move your focus from your feet up your body. Tense up with every inhale, relaxing and melting with every exhale.
*More DBT guides here*