What is Distress tolerance? Many people try to cope by getting into behaviors that provide relief, but the behaviors can be unhelpful or harmful. Examples of ineffective coping behaviors are drug and alcohol use, gambling, spending money, overeating, and self-injury. We can learn distress tolerance skills to replace the ineffective coping behaviors in order to … Continue reading Distress Tolerance Coping Skills (DBT)
Category: Visualization
Will You Finish Stronger Today?
"Finish Stronger" Finishing stronger is one of my unspoken daily goals. It's not written on a to-do list, but it is in the back of my mind. At the end of the day, I feel satisfied with my accomplishments. "Finish Stronger" is a part of a growth mindset. I aim to finish my day or … Continue reading Will You Finish Stronger Today?
Visualize How to Accomplish Tasks Throughout Your Week
Have you ever felt disorganized, overwhelmed, and unsure of how you are going to accomplish everything in your week? Utilizing a visualization strategy can help. They allow us to see a detailed, bigger picture. Visualizations can also improve our awareness, ways we problem solve, and builds our consistency to follow through on plans and tasks. … Continue reading Visualize How to Accomplish Tasks Throughout Your Week
IMPROVE Skill (Distress Tolerance from DBT)
DBT Card Deck by Lane Pederson, PsyD, LP, DBTC - PESI Publishing and Media IMPROVE IMPROVE the Moment. The acronym IMPROVE makes life a little bit better when it is not going so well.During a crisis, you have two options. You can sink into the distress or invest in behaviors that might improve how you … Continue reading IMPROVE Skill (Distress Tolerance from DBT)
How to Create a Vision Board
Materials: Poster board or large paper; magazines; newspapers; printed out images from online; quotes; scissors; glue; pen; pencils; markers; stickers; glitter; tiny, lightweight objects (travel ticket; concert ticket; key chain; charm...). Instructions: Ponder and visualize a long-term goal (a few months or years ahead). What does it look like? What are the details of your … Continue reading How to Create a Vision Board
Journaling Prompt: Setting a Future Goal, Adventure is Out There
My example of Adventure is Out There Journaling prompt: What adventure do you wish you could go on? Make sure that the adventure is realistic, like planning a vacation. Materials Material ideas: Large paper or poster board; pens; pencils; crayons; markers; glue; glitter; stickers; magazine clippings; photos. Instructions Answer these questions in your prompt: 1. … Continue reading Journaling Prompt: Setting a Future Goal, Adventure is Out There