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)
Tag: Reduce Stress
Distress Tolerance Skills for Managing Stress and Crisis (DBT)
Distress Tolerance (Dialectical Behavior Therapy) When people "cope" with stress and crisis, they find out ways (behaviors) that relieve stress, however, some of these ways come with heavy consequences. Examples of ineffective behaviors are drug and alcohol use, self-injury, gambling, spending money, and overeating.We can learn distress tolerance skills to effectively manage the stress and … Continue reading Distress Tolerance Skills for Managing Stress and Crisis (DBT)
Mindfulness 5, 4, 3, 2, 1 Grounding Technique
This is a popular grounding technique for children and adults. This technique engages all 5 senses, which reminds you of the present moment, and builds awareness. This is a calming technique that can help you get through tough or stressful situations. Taking a deep belly breath at the beginning and end of this activity can … Continue reading Mindfulness 5, 4, 3, 2, 1 Grounding Technique
Affirmations to Get Through a Crisis or Difficult Time
The types of thoughts that we have can make a big difference in the way that we handle going through a crisis or difficult time. An affirmation is a short and simple statement that can be used to bring subconscious thoughts conscious. As thoughts become conscious, we can begin to take control of our way … Continue reading Affirmations to Get Through a Crisis or Difficult Time
The Benefits of Keeping a Journal and Journal Prompts
Choosing a journal When choosing what to write in, consider all of your options and what best suits your needs. A journal can be a spiral-bound notebook, which is an easy to find and cheap option. Combination code or lock and key journals can provide privacy and are usually well-made. A journal can be kept … Continue reading The Benefits of Keeping a Journal and Journal Prompts
Pay Attention to Your Physical, Mental and Emotional Patterns
Patterns and mindfulness strategy Pay attention to your patterns or habits, they can be physical, mental and or emotional. Patterns will reveal your reactions to situations, giving you feedback on what works, versus what doesn't work. When you are doing something that works, do a little more of it.This is a mindfulness strategy that helps … Continue reading Pay Attention to Your Physical, Mental and Emotional Patterns
I was Inspired to Call My Business Finish Stronger Counseling
I came up with the name Finish Stronger Counseling from my experience and passion for running. To "finish stronger" means to end the session better than when it started. Think about training for a marathon. During training runs, sometimes the goal is to have negative splits (a steadily increasing pace per mile as the run … Continue reading I was Inspired to Call My Business Finish Stronger Counseling