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Learn DBT Skills In A Group
Weekly sessions are available. Grouport offers therapist-led dialectical behavior therapy skills groups online. The first 12 weeks covers fundamental DBT skills.Learn more
The Distress Tolerance module of Dialectical Behavior Therapy (DBT) incorporates a number of types of Distress Tolerance skills designed to help distract us and get us through challenging emotions in situations where we feel a loss of control.
Decreasing emotional distress as a symptom of situational challenges is one of the primary goals of DBT. There are a number of skills trainings that go into the Distress Tolerance module which can help with this, including:
In particular, the self-soothing skill is very easy for patients to take and apply in almost any situation. It’s a positive and easy way to distract yourself from emotional pain, to promote positive and pleasant, comforting experiences instead, and to offer a sense of relief. Self-soothing helps us to pass the time amidst a challenging circumstance without making things worse, and can help us avoid an escalation of symptoms like emotional distress, panic attacks, withdrawal, or even slipping into impulsive and unhealthy coping behaviors like self-harm or substance abuse.
Self-soothing means using your 6 senses to ground yourself in the present. Doing this helps you to avoid spinning out of control, getting caught up in an emotional torrent and increasing your distress.
The simplified version of Self-Soothing involves:
The theory behind self-soothing exercises is that our five senses can be a healthy and effective way to relax and find peace amidst distress. When we engage in sense-focused activities, we distract ourselves from distressful situations and re-ground ourselves in the present. Each person is different, so some senses may offer more relief than others. You might feel better listening to sounds, where someone else may find greater peace in soothing visuals.
Here are some additional ways you can engage your senses that you might find beneficial and enjoyable and centering. Achieving a sense of relaxation can positively impact your physical health and improve your situational awareness.
Every attempt to re-ground yourself through self-soothing exercises makes the next time a little easier. Don’t get discouraged! Learning to turn to this DBT practice can significantly improve your quality of life and diminish your symptoms over time.
We offer DBT group therapy online to New York, New Jersey and Florida residents and DBT skills groups to everyone over the age of 18.Find my group
Space is limited, so reserve your seat today.