The Skillful Podcast4 Syys 2019

#12: Distraction & Self-Soothing to Ride out Painful Emotions

Marielle and Ed continue their conversation about Distress Tolerance focusing on Distraction and Self-Soothing. While these skills won't solve any problems, they can be super helpful when you are caught up in painful emotions.

Distraction in DBT is broken down into separate skills that go by the acronym ACCEPTS (as in Wise Mind ACCEPTS).

Show Highlights:

Choosing distraction is very different than unconsciously avoiding
Sometimes it's wise to not fully experience your emotions
These skills can be used when you have a strong urge to fix a problem immediately
You can also use these skills when you feel an urge to engage in a behavior you are trying to stop
A - Activities
C - Contributing
C - Comparisons
E - Emotions
P - Pushing Away
T - Thoughts
S - Sensations
Different activities redirect your attention to something else - away from the painful emotion
Figuring out what activities hold your attention when you're upset
Contributing can have a secondary benefit of creating a sense of purpose or meaning in your life.
Comparing our pain to others can put our pain in perspective
Comparing your current situation to other hard times in your life can help you feel like you can get through
To use emotions to distract, first figure out what you are feeling and then do something that evokes a different emotion
Pushing away is shutting out or blocking your painful emotion
Self-Soothing with your five senses: sight, sound, taste, touch and smell

Resources:

DBT Skills Training Handouts and Worksheets, Second Edition

SUDs (Subjective Units of Distress) Scale

Ask Us a Question!

We'd love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

Tämä jakso on lisätty Podme-palveluun avoimen RSS-syötteen kautta eikä se ole Podmen omaa tuotantoa. Siksi jakso saattaa sisältää mainontaa.

Jaksot(61)

#61: DBT Skills Group for Therapists

Are you a therapist who wants the experience of being in a DBT skills group yourself? Are you curious about how the skills can help YOU? Marielle and Ed are starting a new skills group designed ...

1 Helmi 20248min

#60: Problem Solving

What DBT skill do you use when your emotion fits the facts? One option is to work on changing the facts. The skill of Problem Solving offers a structured framework to help you change situations tha...

17 Tammi 202427min

#59: Willingness

Today's episode discusses the DBT skill of Willingness. Willingness is one of the reality acceptance skills that we teach in Distress Tolerance. This skill can help you let go of fighting what is...

14 Joulu 202330min

#58: Applying DEAR MAN in Difficult Interactions

Once you have grasp of the DEAR MAN skill, you might find yourself getting stuck when you try to use it in difficult interactions. Maybe the other person pushes back, tries to change the subject, or r...

29 Marras 202333min

#57: Figuring Out How to Change Painful Emotions

Once you have a grasp of the change-oriented skills in DBT (such as Check the Facts, Opposite Action, and Problem Solving) it can be hard to figure out which one to use. This episode walks you th...

7 Heinä 202334min

#56: Emotions Explained: Shame

Shame is one of the most painful emotions we can experience. This episode explores what shame is, when the emotion is useful (and when it's not), and skills to help you cope when shame threate...

8 Kesä 202330min

#55: Emotions Explained: Fear

Today's episode focuses on the emotion of fear. At its most fundamental, fear keeps us safe. It guides us to fight, flee, or freeze in the face of danger. Often, though, fear can be chronic, man...

19 Huhti 202335min

#54: Emotions Explained: Anger

In this episode, Marielle and Ed discuss the emotion of anger. In its most useful form, anger moves us to protect and defend ourselves and those we care about. Many people, though, find anger fri...

31 Maalis 202334min