Managing stress is crucial for maintaining a healthy and balanced life, especially in today’s fast-paced world. Dialectical Behavioral Therapy (DBT) offers practical skills that can help you manage stress effectively. In this article, we’ll introduce you to the top 5 DBT skills you can practice daily, including mindfulness and distress tolerance, to help you navigate everyday challenges with ease.
1. Mindfulness: Stay Present in the Moment
Mindfulness is the foundation of DBT and involves being fully present in the moment without judgment. It’s about observing your thoughts and feelings from a distance, without getting caught up in them.
Example Situation: Imagine you’re feeling overwhelmed at work. You have a deadline approaching, and your mind is racing with worries about whether you’ll finish on time.
How to Practice: Take a few deep breaths and focus on the sensation of your breath entering and leaving your body. Pay attention to the present moment—the sounds around you, the feel of your chair, the taste in your mouth. This helps ground you in the present and reduces the power of anxious thoughts.
Verbalization Example: “I feel overwhelmed right now, but I’m going to take a moment to breathe and focus on the present. I can handle this one step at a time.”
2. Distress Tolerance: Cope with Crisis Situations
Distress Tolerance skills help you endure and cope with crisis situations without making things worse. These skills are about finding ways to distract yourself and soothe your emotions until the crisis passes.
Example Situation: You’re in a heated argument with a loved one, and you feel the urge to say something hurtful in the heat of the moment.
How to Practice: Engage in activities that distract you from the distress. This could be going for a walk, listening to music, or practicing a hobby. Alternatively, you can use self-soothing techniques like taking a warm bath or practicing deep breathing.
Verbalization Example: “I’m really upset right now, so I’m going to take a break and go for a walk. I’ll come back to this conversation when I’m feeling calmer.”
3. Emotion Regulation: Understand and Manage Your Emotions
Emotion Regulation involves recognizing and labeling your emotions, reducing emotional vulnerability, and increasing positive emotions. This skill helps you maintain emotional stability.
Example Situation: You receive negative feedback at work, and you feel a surge of anger and frustration.
How to Practice: First, identify and label your emotion: “I’m feeling angry and frustrated.” Next, try to understand why you’re feeling this way. Then, engage in activities that bring you joy and calmness, such as spending time with loved ones or practicing a hobby.
Verbalization Example: “I’m feeling really angry right now because of the feedback. I need to take a break and do something that makes me happy, like reading a book.”
4. Interpersonal Effectiveness: Communicate Clearly and Assertively
Interpersonal Effectiveness skills help you communicate your needs and set healthy boundaries while maintaining respect for others. These skills are crucial for building and maintaining healthy relationships.
Example Situation: A friend asks you to do something you’re uncomfortable with, and you’re not sure how to say no without hurting their feelings.
How to Practice: Use the DEAR MAN technique:
- Describe the situation.
- Express your feelings.
- Assert your needs.
- Reinforce the positive outcomes.
- Mindful of the current discussion.
- Appear confident.
- Negotiate if needed.
Verbalization Example: “I appreciate you asking for my help (Describe), but I feel uncomfortable with this request (Express). I need to say no (Assert) because I have other commitments (Reinforce). Let’s find another way to help you (Negotiate).”
5. Self-Soothing: Calm Your Mind and Body
Self-Soothing involves using your five senses to calm yourself in stressful situations. It’s about finding comfort and relief through simple, sensory experiences.
Example Situation: You’re feeling anxious about an upcoming event, and your mind is racing with worry.
How to Practice: Engage your senses: listen to calming music, light a scented candle, hold a soft blanket, taste a favorite treat, or look at beautiful scenery.
Verbalization Example: “I’m feeling really anxious about this event. I’m going to listen to my favorite music and light a lavender candle to help me relax.”
Practicing these DBT skills daily can significantly reduce your stress levels and improve your overall well-being. By incorporating mindfulness, distress tolerance, emotion regulation, interpersonal effectiveness, and self-soothing into your routine, you can navigate life’s challenges with greater ease and confidence.
Join Our DBT Group: Interested in learning more? Learn practical skills that will help you manage stress, regulate your emotions, and build better relationships. Join our 12-week Adult DBT Group or our 7-week Teen DBT Group, both starting July 1, 2024. Virtual sessions every Monday from 12-12:50 PM for adults and 1:00 – 1:50PM for teens. To register, call 469.447.8246, visit envisiontherapydfw.com or fill out the form below.