Building Support

Having a support team can make a huge difference when struggling with crisis or distress, whether it's in addition to mental illness or not. Healing from trauma takes a lot of work and effort. And going through it alone can make it even tougher. There will be a lot that you will have to do... Continue Reading →

Coping Ahead

"Coping Ahead" is from DBT and Marsha Linehan. Coping ahead can be a wonderful tool. For the events and situations we can either anticipate or expect coming, we can prepare ahead of time how we might be able to most effectively manage it. Taking the steps to prepare, and cope ahead, can make a huge... Continue Reading →

Troubleshooting Emotion Regulation

This is courtesy of DBT and Marsha Linehan If you find you have issue when trying to regulate your emotions and trying to problem-solve, there could be a number of factors that can impede effective resolution. The following checklist allows you to check-in with yourself and see if there are other issues going on that... Continue Reading →

Practicing Wise Mind

The following is courtesy of DBT and Marsha Linehan. I recommend recording this as a Voice Memo and/or making a note of it in your phone or wherever you can easily refer to it as needed. Stone on the lake.- Imagine that you are by a clear blue lake on a beautiful sunny day.- Then... Continue Reading →

Taking Hold of Your Mind

The following is courtesy of DBT and Marsha Linehan OBSERVE- Notice your body sensations.- Pay attention on purpose, to the present moment.- Control your attention, but not what you see. Push away nothing. Cling to nothing.- Practice wordless watching: watch thoughts come into your mind and let them slip right by like clouds in the... Continue Reading →

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 →

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