Practicing Observing

The following is courtesy of DBT and Marsha Linehan Observe with your eyes:- Lie on the ground and watch the clouds in the sky.- Walking slowly, stopping somewhere with a view, notice flowers, trees, and nature itself.- Sit outside. Watch who and what go by in front of you, without following them with your head... Continue Reading →

The Sedona Method

This is one of my first go-to's when I come up against urges and unpleasant feelings. Admittedly, it doesn't always seem to help, so when it feels like it's not as effective that day, or that moment, I pair it with other grounding tips and techniques. It sometimes takes several tries, or more, to help... Continue Reading →

The Ninety-Second Rule

- A thought creates a physical reaction - Any emotion you experience comes from a thought, which releases chemicals in your brain that creates a feeling in your body - That chemical reaction lasts only ninety seconds - After ninety seconds the chemical naturally subsides and disappears - If you can ride it out for... Continue Reading →

Distraction Plan & Ideas

Create yourself a distraction plan. This can be coupled with any of the other plans or you can leave it as a separate plan, whatever works for you. Write it down or put it where you know you can get to it as needed. If anything that helps you distract requires tools or toys, then... Continue Reading →

Counting and Naming

I know I've mentioned counting and naming before, but I think it bears repeating because counting and naming can be really helpful when it comes to coping with anxiety. There are few things that can be done anywhere, anytime, in any situation the way counting and naming can be. Breathing, is another anywhere-anytime tool, but... Continue Reading →

Self-Soothing Tips

Some ideas for self-soothing... Courtesy of Marsha Linehan (developer of DBT) Write these down or put in your phone to have handy when you need it. Anything that you think might help when feeling stressed, activated, or anxious, try to have ready ahead of time. Make yourself a self-soothing kit to have ready whenever you... Continue Reading →

Listen to Your Behaviour

- Watch your actions - more than your feelings, thoughts, or words- Your behaviour needs to become your compass- Trauma can create a whirlwind of experiences that could affect your ability to see what’s really happening- You may feel fine one moment and down the next- Most people look to how they feel to guide... Continue Reading →

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