Reducing vulnerability to unpleasant emotions: While all emotions serve a function and have meaning, sometimes it can be helpful to find ways to protect ourselves from “spiraling” and feeling overwhelmed. The following acronym from Dialectical Behavior Therapy (DBT) is used to help us remember ways to reduce our vulnerability to “spiraling:”
This exercise guides the client in attending to pleasant sensation, then unpleasant, then back to pleasant, and then trying to perceive both at once. It is a good practice of shifting attention to not ruminate on pain or troubles.
Accepting our own vulnerability is made easier when give ourselves compassion. Use this self-compassion break with clients in session or encourage them to use it on their own when working with difficult or vulnerable emotions.
This is a guided walking meditation.
Help clients experience the steadiness and continuity of their mind that is underneath mental events like emotions.
Use the following activity to explore a strategy to manage feelings of anxiety by tapping on your body: (click on “Basic Tapping Sequence for Anxiety)
The following strategies from Dialectical Behavior Therapy (DBT) can help clients get through moments of distress by improving the moment:
In this video Dr. Russ Harris, a therapist who uses Acceptance and Commitment Therapy (ACT), explores three common myths related to happiness that frequently hold people back from feeling like they are living meaningful lives.
The below steps can be used when an adult is struggling with making a decision, such as what to do with their kids this next school year
During the pandemic, a lot of us aren’t seeing as many people as we used to, and sometimes we can forget who we can reach out to. Take some time to make a list of people you can include in your social support network. Once you have your list of potential people, try to reach out to at least one person
