We have all experienced emotional distress at times, weather from a frustrating conversation with a friend, troubles at work or school, or even running late for something important. Using DBT skills, such as the TIPP skills for distress tolerance, can help improve how you handle stressors.
There are benefits to both virtual and in-person therapy, and studies indicate that both can be effective methods for the delivery of CBT and DBT for youth and adults. There number of nuanced factors that one might consider in deciding which is best.
When it comes to managing your child’s anxiety around the holidays, it’s important to remember that communication is key. Maintain an open dialogue with your child about how they are feeling and check in with them regularly. Use these strategies to help prepare them for the change in routine and prime them for the back to school transition.
Practicing validation can help you learn to de-escalate intense emotions and decrease conflicts. This can improve and strengthen relationships with friends, family, and other important people in your life. Through validation, you can show yourself and others empathy and support by acknowledging and expressing your understanding of challenges.
Gratitude has been shown to improve happiness in multiple realms of life and offers both physical and mental health benefits. Practicing this skill can contribute to feelings of satisfaction and positivity within yourself, your family, and build connections with the greater community.
When experiencing pain or distress, the DBT skill of IMPROVE the moment is a distress tolerance skill that can help by changing the way you think about the situation or yourself, changing physical sensations of stress (e.g. practicing tension and relaxation techniques), and engaging your mind in an effective way.