The DBT self-soothe skills can help you learn how to tolerate distress and improve your ability to handle challenging situations. Using DBT strategies that focus on different sensory experiences, you can master self-soothing practices to relax and reduce stress levels.
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.
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.
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.
In DBT, there is the concept of three states of mind: Emotion Mind, Reasonable Mind and Wise Mind. As each of these states impacts our thoughts and behaviors, so it is important to practice mindfulness to help yourself find your Wise Mind, which in turn helps you to achieve a more well-balanced, happier life.