#the dbt solution for emotional eating

[borderlinereminders]

One of the emotion focused DBT skills I am going to talk about is PLEASE.

This acronym is meant to help you remember to take care of your needs so that you are less vulnerable to things that can cause emotional crisis.

PL: treat PhysicaL illness. If you are not feeling well physically, research has shown this can affect you emotionally and mentally as well. Maybe taking care of your physical illness means setting reminders to take your medications, and schedule doctors appointments or anything else you need like that.

E: balance your Eating. Getting proper nutrition can be really critical to your mental health. This skill doesn't mean to go on a diet or anything super strict like that, but to make sure that you are getting proper nutrition. Even just making little changes can make a huge difference. Lacking certain vitamins can make a lot of mental health issues worse. Maybe for you this even means you start by getting a multivitamin!

A: avoid mind Altering substances. If mind altering substances, like alcohol, non prescribed drugs and even things like caffeine are making it harder to use your coping skills, then consider cutting back on them or not using them if possible.

S: get enough Sleep. We all know this is easier said than done! But an unhealthy sleep cycle can throw off so much. A lack of sleep can heighten emotions. Some tips include avoiding screentime for a half hour before bed, try to go to bed at the same time, try and make your bedroom a comforting place and ideal conditions for sleep whatever that means to you.

E: get regular Exercise. This is different for everyone! This doesn't mean you need to start weight lifting (though if you want to, by all means!) or running marathons. For some people, even adding a 30 minute walk to their day can make a huge difference. Maybe it's dancing around to music. There is a lot of research backing up the benefits of exercise on emotions, physical health and other things. Of course if you have certain physical limitations, then please check with your doctor before trying anything.

Yes, we all hate it when people say "have you tried exercise?" or "have you tried changing what you eat?" as a solution to our mental illnesses. It feels invalidating and dismissive. And no, doing these things isn't going to cure you but it can improve your symptoms and help you to use your coping mechanisms better.

Don't underestimate the benefits of taking care of your body. Even if doing these things can't cure you, not doing these things can certainly makes things harder for you. And you deserve things to be as easy as possible.

Read about other DBT skills here.

[ubaid214]

Community and Compassion: Key London's Holistic Ingesting Disorder Treatment Companies

In the busy center of Key London, amidst the lively lifestyle and vibrant power of the town, lies a system of institutions focused on giving extensive care for people fighting ingesting disorders. Realizing the complicated nature of the diseases, therapy stores in Main London use a holistic approach, developing medical, emotional, and natural interventions to deal with the multifaceted facets of recovery. This short article considers the strategies and resources readily available for those seeking eating condition treatment in Key London.

Knowledge the Landscape: Main London has a diverse array of treatment plans catering to persons throughout the spectrum of consuming disorders, including anorexia nervosa, bulimia nervosa, binge eating disorder, and others. From outpatient counseling services to residential therapy applications, the city provides a continuum of care designed to generally meet the unique needs of each patient.

Holistic Therapy Philosophy: At the core of Central London's method of consuming condition therapy is the opinion in holistic wellness. Knowing why these disorders influence not merely the body but also the mind and nature, therapy stores prioritize a thorough strategy that handles the main emotional, mental, and social facets causing disordered ingesting behaviors.

Multidisciplinary Care Teams: Central London's treatment centers build multidisciplinary clubs of authorities, including psychiatrists, psychologists, dietitians, nurses, and counselors, to supply customized take care of each patient. Participating carefully, these specialists work together to develop individualized treatment programs designed to handle the precise wants and difficulties of each individual. central london bulimia treatment

Evidence-Based Interventions: Pulling from the newest research and evidence-based practices, Main London's therapy centers offer a wide selection of therapeutic interventions directed at promoting recovery and sustainable wellness. Cognitive-behavioral treatment (CBT), dialectical behavior treatment (DBT), interpersonal therapy (IPT), and family-based therapy (FBT) are on the list of approaches frequently employed to handle the mental aspects of consuming disorders.

Natural Rehabilitation: As well as approaching psychological factors, Key London's therapy stores emphasize nutritional rehabilitation as a cornerstone of recovery. Listed dietitians function carefully with people to produce supper plans, restore balanced ingesting designs, and repair a confident connection with food. Nutritional knowledge and counseling sessions equip patients with the equipment and understanding needed to create knowledgeable choices about their diet and nutrition.

Helpful Atmosphere: Central London's therapy centers foster a supporting and caring atmosphere where people experience safe to investigate their problems and work towards healing. Party treatment sessions, help teams, and peer-led actions offer options for individuals for connecting with other people who realize their experiences, reducing feelings of solitude and shame.

Aftercare and Extended Help: Knowing that recovery is a continuous journey, Main London's treatment stores present effective aftercare programs and extended support solutions to help people keep their development beyond the organized therapy setting. Alumni organizations, relapse avoidance workshops, and personal treatment periods provide continuing support and encouragement as persons move straight back to their daily lives.

Conclusion: Key London stands as a beacon of hope for people struggling with ingesting problems, offering a holistic method of treatment that addresses the complex interplay of physical, mental, and mental factors. With its multidisciplinary attention teams, evidence-based interventions, and loyal environment, Main London's treatment stores empower people to embark on a journey of healing and healing, reclaiming their wellness and energy amidst the lively tapestry of downtown life.

[drsarahhewes]

Eating Disorder Therapy: A Breakthrough in Virtual Eating Disorder Treatment

In recent years, the field of mental health care has witnessed remarkable advancements, particularly in the realm of eating disorder therapy. Dr. Sarah Hewes, a pioneer in this field, has introduced a groundbreaking approach to treatment through Evergreen Teletherapy.

This innovative platform offers virtual eating disorder treatment that is both accessible and effective, revolutionizing the way individuals receive support and care.

Understanding the Need for Eating Disorder Therapy:

Eating disorders, such as anorexia nervosa, bulimia nervosa, and binge eating disorder, are complex mental health conditions characterized by unhealthy relationships with food, body image disturbances, and often severe emotional distress. These disorders not only impact physical health but also significantly affect mental well-being, relationships, and overall quality of life.

The Limitations of Traditional Treatment Methods:

Historically, accessing treatment for eating disorders has been challenging for many individuals. Traditional in-person therapy may be hindered by various barriers, including geographical distance, scheduling conflicts, and the stigma associated with seeking help. Moreover, finding specialized eating disorder treatment near one's location can be a daunting task, further exacerbating the challenges of seeking support.

Evergreen Teletherapy by Dr. Sarah Hewes:

Evergreen Teletherapy offers a solution to these barriers by providing virtual eating disorder treatment that is convenient, confidential, and tailored to each individual's unique needs. Led by Dr. Sarah Hewes, a seasoned therapist specializing in eating disorders, this platform combines evidence-based therapeutic approaches with the accessibility of telehealth technology.

The Benefits of Virtual Eating Disorder Treatment:

Frequently Asked Questions about Virtual Eating Disorder Treatment:

Q: Is virtual eating disorder treatment as effective as in-person therapy? A: Yes, research has shown that virtual therapy can be just as effective as traditional in-person therapy, particularly for treating conditions like eating disorders.

Q: How do I know if virtual therapy is right for me? A: Virtual therapy can be a suitable option for individuals who prefer the convenience and privacy of online sessions or who face barriers to accessing in-person care.

Q: What types of therapy are offered through Evergreen Teletherapy? A: Evergreen Teletherapy offers a range of evidence-based therapeutic approaches, including cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and mindfulness-based interventions.

Conclusion: Embracing Innovation in Eating Disorder Treatment

As we continue to navigate the complexities of mental health care, embracing innovation is essential to ensuring that individuals receive the support and treatment they need to overcome eating disorders. Evergreen Teletherapy, led by Dr. Sarah Hewes, represents a significant step forward in this journey, offering accessible, effective, and compassionate virtual eating disorder treatment.

By harnessing the power of technology and expert therapeutic guidance, we can empower individuals on their path to recovery and healing. In conclusion, if you or someone you know is struggling with an eating disorder, don't hesitate to seek help. With Evergreen Teletherapy, support and healing are just a click away.

[synergysobrietysolutions]

Dialectical Behavioral Therapy Treatments

Synergy Treatment Services - Dialectical Behavioral Therapy (DBT)

Dialectical Behavioral Therapy (DBT) is a highly effective and evidence-based treatment approach that has been proven to help individuals struggling with various mental health disorders, including borderline personality disorder, bipolar disorder, and eating disorders. This comprehensive therapy combines aspects of cognitive behavioral therapy with mindfulness techniques to address emotional dysregulation and improve interpersonal effectiveness.

We will delve deeper into the components of dialectical behavior therapy, or DBT, and how it works in addressing complex psychological issues. We will also discuss the benefits of DBT skills training for those seeking professional drug and alcohol treatment and other mental health services. Moreover, we will provide insight into Borderline Personality Disorder – the core issue DBT was created to handle – and what can be expected during individual therapy or group skills training. Elevate your well-being through Dialectical Behavioral Therapy Treatments, specialized modalities designed to integrate DBT principles, fostering emotional balance and improved coping mechanisms.

WHY CHOOSE US

The Benefits of Dialectical Behavioral Therapy for Addiction Recovery

Dialectical Behavioral Therapy (DBT) can help with cognitive behavioral treatment for individuals struggling with addiction in many ways:

Improved emotional regulation: DBT helps manage emotions for a more stable mental state.

Increased self-awareness: Mindfulness practices help make healthier choices in response to triggers.

Improved communication skills: DBT enhances assertive expression while maintaining healthy relationships.

Increased problem-solving abilities: DBT teaches constructive approaches to challenges.

Decreased impulsivity: Distress tolerance skills help resist impulsive behaviors that may lead back into addiction cycles.

Overall improvement in well-being and quality of life.

DBT is an effective treatment option for long-term recovery at Synergy Sobriety Solutions’ Palm Beach location.

How Does Dialectical Behavioral Therapy Work?

Dialectical Behavioral Therapy (DBT) helps individuals identify and replace unhelpful behavior patterns through mindfulness, distress tolerance, emotion regulation skills, and interpersonal effectiveness.

Mindfulness: Practice being present in the moment without judgment to increase self-awareness and promote healthier decision-making.

Distress Tolerance: Learn how to cope with difficult emotions or situations without harmful behaviors like substance abuse.

Emotion Regulation: Develop more effective strategies for managing intense emotions like anger or sadness.

Interpersonal Effectiveness: Learn communication skills that foster healthy relationships and reduce conflict with others.

DBT treatment programs often include group and individual therapy sessions for sharing experiences and support. At Synergy Sobriety Solutions in Palm Beach, Florida, our comprehensive approach incorporates individualized counseling and support group work for long-term success.

What is Dialectical Behavior Therapy (DBT)?

Cognitive-Behavioral Techniques: Identify and change negative thought patterns contributing to emotional distress.

Cognitive-Behavioral Techniques: Identify and change negative thought patterns contributing to emotional distress.

Mindfulness Practices: Incorporate mindfulness exercises such as deep breathing or meditation to increase awareness of thoughts and feelings.

DBT is effective for treating mental health conditions, including Borderline Personality Disorder (BPD), substance use disorders, depression, anxiety disorders, binge eating disorder and disorders, and post-traumatic stress disorder (PTSD). Synergy Sobriety Solutions’ skilled therapists utilize tailored DBT techniques as part of our comprehensive drug and alcohol treatment services in Palm Beach, Florida, near the beach.

How Long Does Treatment Last?

Dialectical Behavioral Therapy (DBT) duration varies based on individual needs but typically lasts 12-24 weeks. You’ll work closely with your therapist to develop the healthy coping skills necessary for long-term success.

Your mental health diagnosis and symptoms affect the length of treatment.

The severity of your substance abuse issues also plays a role.

Your commitment to attending therapy sessions and practicing new skills outside of sessions is crucial.

Co-occurring disorders or additional challenges may require more time.

Synergy Sobriety Solutions‘ programs in Palm Beach, Florida, provide comprehensive support throughout your DBT journey. Our staff customizes every program to suit your requirements, guaranteeing you the most effective treatment available.

Borderline Personality Disorder: A Rollercoaster of Emotions

BPD is a psychiatric disorder that results in erratic feelings, an unstable sense of self, and troubled interpersonal relationships. People with BPD may experience drastic emotional shifts, act impulsively, and have difficulty sustaining healthy relationships. BPD’s underlying cause is a mix of genetic predisposition, neurochemical imbalances, and environmental influences such as early childhood trauma.

Fear of abandonment is a common symptom of BPD.

Unstable personal relationships can be a challenge for those with BPD.

Feelings of emptiness can persist for long periods of time.

Irritability and anger outbursts can be triggered easily.

Self-harm and suicidal ideation may be experienced over extended periods.

Dialectical Behavioral Therapy (DBT) has been proven effective in treating BPD by using mindfulness skills and teaching essential skills for emotional regulation and interpersonal effectiveness. Utilizing DBT techniques integrated with other therapeutic models, our highly experienced therapists at Synergy Sobriety Solutions assist clients with achieving lasting recovery from substance use disorders, self-destructive behaviors, and co-occurring mental health conditions like Borderline Personality Disorder.

What to Expect During a Dialectical Behavioral Therapy Session

Be ready to confront your issues and gain knowledge of fresh capabilities and behavioral skills to boost your mental health.

Mindfulness Exercises: Practice deep breathing and meditation techniques to become more aware of your thoughts and feelings.

Distress Tolerance Skills: Learn strategies for coping with difficult emotions and engaging in healthy distractions.

Emotion Regulation Techniques: Develop tools for managing intense emotions like anger, sadness, or anxiety.

Interpersonal Effectiveness Strategies: Improve communication skills by practicing assertiveness, setting boundaries, and expressing needs effectively.

Your DBT therapist may also assign homework assignments between sessions so that you can continue practicing what you’ve learned at home. Commitment is key to achieving long-term success with DBT treatment from a licensed mental health professional at Synergy Sobriety Solutions, Palm Beach.

Conclusion - Dialectical Behavioral Therapy

DBT is a game-changer for addiction and treating borderline personality disorder, using individual therapy, group therapy, and skills training to regulate emotions, improve relationships, and develop healthy coping mechanisms. Don’t suffer in silence – seek professional DBT therapy and comprehensive DBT treatment with Synergy Sobriety Solutions to achieve long-term recovery and self-respect with evidence-based techniques like mindfulness meditation and cognitive-behavioral strategies!

[tranquillum1]

Overeating problem specialists in Europe

Overeating: What Techniques and Strategies are there for Effective Treatment?

Overeating affects many people in Europe, and it can lead to a range of health issues, including obesity, diabetes, heart disease, and depression. Fortunately, nowadays we now know a lot about the psychosomatic context. Therefore, we can help individuals overcome their overeating problems using a variety of techniques and strategies. Here are some examples:

Cognitive-behavioral therapy (CBT) – This is a type of talk therapy that focuses on changing negative thought patterns and behaviors related to overeating. CBT helps individuals identify triggers for overeating and develop coping skills to deal with them.

Mindfulness-based eating – Mindfulness techniques can be applied to eating, helping individuals become more aware of their eating habits and learn to eat more mindfully. This can help individuals develop a healthier relationship with food and reduce the frequency of overeating.

Develop coping skills to deal with triggers that lead to overeating and create a healthier relationship with food.

Dialectical behavior therapy (DBT) – This is a type of therapy that combines elements of CBT with mindfulness techniques. DBT can help individuals learn to manage their emotions and reduce impulsive behaviors, including overeating.

Acceptance and commitment therapy (ACT) – This type of therapy focuses on developing psychological flexibility and acceptance of uncomfortable thoughts and emotions. ACT can help individuals learn to accept and manage the discomfort that can lead to overeating.

Best therapy overeating

The best therapy for overeating may vary depending on the individual’s specific situation and needs. When seeking treatment for an overeating problem in Europe, it’s important to find a specialist who is experienced in treating this condition and who can offer a range of techniques and strategies to help you overcome it. Your doctor may be able to refer you to a specialist or you can search for a specialist online or through your insurance company. Remember, the most effective treatment plan will be tailored to your individual needs and circumstances.

Here in Tranquiillum.clinic we have developed a special mindfulness-based therapy method. You will be systematically guided step by step to the causes of overeating and new solutions will be found and manageable in your daily life. Contact us now via this link.

[prograsso]

Help Your Child Thrive Without Medication: Managing Stress and Anxiety the Natural Way

Stress and anxiety are common experiences for many children, especially in today’s fast-paced world. While medication can be an effective solution for some children, many parents are looking for alternative approaches to help their children manage these feelings without the use of drugs. There are several effective and natural ways to help children cope with stress and anxiety.

To get access to The Anti-Anxiety Program click here

Another effective way to help children manage stress and anxiety is through mindfulness meditation. This technique involves focusing the mind on the present moment and letting go of worries and fears. Research has shown that mindfulness meditation can help to reduce symptoms of anxiety and depression, and improve overall well-being. There are many mindfulness techniques that you can teach your child, such as guided meditation, yoga, and tai chi.

To get access to The Anti-Anxiety Program click here

Exercise is also a great way to help children manage stress and anxiety. Exercise releases endorphins, which are the body’s natural feel-good chemicals. Regular exercise can help children feel happier and more relaxed, and can also help improve their mood and reduce symptoms of anxiety. Encouraging your child to participate in physical activities they enjoy, such as sports, dancing, or swimming, can help them develop a lifelong love of fitness and wellness.

Another effective way to help children manage stress and anxiety is through therapy. Many children with stress and anxiety benefit from talking with a therapist, who can help them understand and process their feelings and develop healthy coping mechanisms. There are several different types of therapy that can be helpful for children, such as cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and play therapy.

To get access to The Anti-Anxiety Program click here

Finally, it is important to help children develop healthy habits and routines, such as getting enough sleep, eating a balanced diet, and staying hydrated. All of these habits play an important role in helping children manage stress and anxiety, and can also help them maintain good overall health and well-being.

To get access to The Anti-Anxiety Program click here

In conclusion, there are some natural and effective ways to help children manage stress and anxiety without medication. By incorporating deep breathing exercises, mindfulness meditation, exercise, therapy, art therapy, and healthy habits and routines into your child’s daily life, you can help them cope with these feelings healthily and positively. Remember, it is also important to be patient and understanding and to provide your child with love and support as they navigate their emotions. With the right tools and support, children can overcome stress and anxiety and lead happy, healthy lives.

To get access to The Anti-Anxiety Program click here

[hallfamilytherapy]

Understanding The Need For Therapy And Its Types

Have you ever felt bogged down with obsessive thoughts or spent the night tossing and turning in your bed? Everyone has to deal with the highs and lows of life. Certain situations can cause extreme stress and even lead to other mental health problems.

Living in today's society, our mental health problems are generally ignored. Our loved ones often fail to provide us with our needed help and guidance. This is why numerous affected people live with untreated disorders today. This blog discusses different therapy options available to help you figure out what you need.

Why Should One Get Therapy?

You must contact a professional if you are dealing with any mental problems. Getting a therapy session with the best therapist and counsellor will help your mental health issues. Talking about your problems, the challenges you currently face, and how they affect you will make you feel heard.

Psychotherapy, usually known as therapy, deals with treating your mentally challenging disorders and helping you cope. Therapy can also be used to understand where you stand emotionally and mentally.

It improves your quality of life.

Individuals seek therapy for various psychological problems such as depression, addiction, PTSD, anxiety and more. However, getting therapy can be helpful if you are dealing with work stress, grief, illness, relationship problems, or divorce. There are various all sorts of therapies available to treat your problems.

Various Types of therapy

Different problems have different solutions. To find the best solution for your condition, here are different kinds of available therapies.

EMDR:

One of the popular therapies is EMDR, or Eye Movement Desensitization and Reprocessing Therapy. This therapy is mainly used to treat PTSD, i.e., Post Traumatic Stress Disorder. If you deal with an extreme case of anxiety or have suffered a traumatic experience in the past, this therapy will help you. Find yourself a certified Cary EMDR counsellor to get the best help.

CBT:

CBT, also known as Cognitive Behavioral Therapy, is a therapy conducted for a limited period and deals with your thought processes. Your thoughts can significantly impact the way you behave. This therapy will help you deal with your thought processes. CBT combines various methodologies, including DBT, cognitive therapy, rational emotive therapy, etc.

CBT is ideally known to treat depression, anxiety disorder, bipolar disorder, panic attacks and more. These psychological therapies can also be utilized for treating OCD, addiction as well as phobias.

DBT:

DBT, or Dialectical Behavioral Therapy, falls under CBT and teaches individuals how to use techniques to solve problems. The best therapist counsellor will also teach you the acceptance strategy. DBT works for individuals suffering from eating disorders, BPD or borderline personality disorder, destructive thinking, etc. This therapy also helps if you deal with self-harm.

Psychoanalysis:

Commonly known as talk therapy, psychoanalysis is what many are acquainted with. This therapy helps bring forth problems that are unknown or left unintended. Conditions like low self-esteem or anxiety can be solved by psychoanalysis.

Conclusion

Help is available; all you need to do is reach out. Your day-to-day life can be affected when dealing with PTSD or depression. Many therapies are available, whether you are dealing with work stress or trauma. Finding yourself the best Cary EMDR counsellor or therapist and choosing adequate therapy is a way to have a healthier lifestyle.

[rootstms]

Cognitive Behavioral Therapy: Types, Techniques, and Use

What is Cognitive Behavioral Therapy?

Cognitive behavioral therapy (CBT) is a type of psychological care that has shown to be effective in treating a variety of psychiatric issues, such as depression, anxiety disorders, problems with alcohol and other drugs, marital issues, eating disorders, and severe mental illnesses.

According to a leading CBT therapist near me, CBT is based on several core principles, which include the following:

Psychiatric problems are based, in part, on flawed or harmful ways of thinking.

A deal of psychiatric problems can be attributed to learned undesirable behavioral patterns.

People with psychiatric problems can develop stronger coping mechanisms, which will help them manage their symptoms and improve their effectiveness.

I recently learned from a CBT awareness meeting that was organized by a renowned CBT therapist in Los Angeles that CBT treatment involves efforts to change one’s thinking patterns, using strategies such as the following:

Recognizing one's own thinking biases that are creating problems and reassessing them in light of the actual reality.

Improving one's knowledge of other people's motivations and behaviors.

Use of problem-solving techniques to deal with challenging circumstances.

Increasing one's self-assurance so as to grow in confidence.

The Long Beach, CA psychiatrist also illuminated how CBT utilizes five key problem-solving steps: recognize the problem; create a list of potential solutions; evaluate each of the solutions to determine the strengths and weaknesses they will offer; choose the solution to apply to the problem; and implement the decided-upon solution.

Types and uses of CBT

My college invited a leading Long Beach psychiatrist to talk to our psychology class about CBT. That encounter was so enriching because the psychiatrist provided us with very practical examples of how CBT is used.

It was during the lecture that I mastered the types of CBT: mindfulness-based cognitive therapy (MBCT), dialectical behavior therapy (CBT), acceptance and commitment therapy (ACT), and rational-emotive behavior therapy (REBT).

A brochure I collected when I visited a TMS center near me indicated that MBCT is a form of CBT that combines cognitive behavior therapy with medication. This type of CBT helps to cultivate a non-judgmental, present-oriented attitude, which is commonly referred to as mindfulness.

DBT is an evidence-based type of CBT. Strong emotions and serious mental health disorders can be treated very well using this method, which employs techniques like problem solving and acceptance.

ACT is a type of CBT that heavily relies on positive reinforcement and counter-conditioning. Its ultimate goal is to change how one responds to his or her inner experiences.

REBT is an active-oriented therapy approach that helps an individual identify irrational beliefs such as self-defeating feelings and thoughts. It teaches the person how to actively combat unreasonable thoughts, which eventually enables them to detect and alter their thought habits. This kind of CBT encourages a person to swap out unproductive beliefs for healthier ones.

CBTTechniques

Some of the techniques used in CBT include cognitive restructuring or reframing; guided discovery; exposure therapy; journaling and thought records; activity scheduling and behavior activation; behavioral experiments; relaxation and stress reduction techniques; role-playing; and successive approximation.

Need more information and help with CBT types, techniques, and uses?

To get additional information or assistance with various forms of CBT and CBT techniques and uses, call (562) 203-0567 or go here.

The bottom-line is that CBT is a well-established and effective type of short-term therapy that is based on the connections between an individual and his or her thoughts, emotions, and behaviors, as well as how these influence each other.

[overcomingbingeeating]

Skills That Help Reduce Emotional Eating:

Renewing commitment

Reflecting on motivation

Wise mind

Mindfulness

Diaphragmatic breathing

Observe & describe

Continually identifying key dysfunctional links in the behaviour chain

Advise you'd give a friend

Non-judgmental stance

Being effective

Stop binge eating

Use diary cards to track binges - both daily and over the course of several weeks (or months)

Dialectical thinking

One thing in the moment

Mindful eating

Urge surfing

Mindfulness of current emotion

Radical acceptance

[beingdreeyore]

Dialectal thinking involves holding two seemingly contradictory viewpoints at the same time by recognizing that there is always more than one way to view a situation, more than one way to solve a problem. Instead of a perfectionistic mindset that insists the “truth” is either black or white, a dialectical view sees the truth as encompassing black and white and all the infinite shades of gray that lie in between. Wise mind thinks dialectically.

~ Safer, Debra L.; Adler, Sarah; Masson, Philip C.. The DBT Solution for Emotional Eating (p. 100). Guilford Publications. Kindle Edition.

[borderlinereminders]

The DEAR MAN skill is considered an interpersonal skill in DBT.

The goal of this skill is to communicate effectively with someone in a way that helps you express your needs/wants in a way that is respectful of all parties involved in hopes of reaching a positive outcome.

Here's an example of a roommate talking to another about stealing their food.

Describe the situation. Stick to facts without judgement and accusations.

Example: I've noticed that you have been eating my food out of the fridge.

Express. This is where you express your emotions, feelings and overall thoughts about the situation. Don’t assume that those things are obvious to the other person.

Example: I find it frustrating because sometimes when I get home, I go to look for something I've been looking forward to but it's gone.

Assert. Ask clearly for what you want.

Example: Please don't eat my food.

Reinforce. Explain the positive outcomes of you getting what you want. Example: It will be less stressful for both of us to live here together if I can feel comfortable and not have to hide my food.

Mindful. Be mindful and do not get distracted from your goal. Do not respond to attacks. And ignore any attempts at distraction. If the conversation starts going in the wrong direction, validate and bring the conversation back to the topic.

Appear confident. Even if you don't feel confident, if you can act confident that can help. Try and speak calmly and clearly.

Negotiate. Interpersonal effectiveness is about also listening to the other person, and in some cases, negotiating.

Negotiating doesn't mean compromising on your boundaries. You do not have to agree to anything they ask for. It's okay to say no. Negotiating offers an opportunity to understand each other's needs and find a mutually acceptable solution. It may take some creativity and patience to come up with a solution. That solution may or may not involve you (or the other person) changing behaviour.

For example, in this situation, maybe after discussion your roommate agrees to find a food delivery service and you keep doing what you're doing. Or maybe you help your roommate locate a food bank. Through discussing why things are happening and coming to the conversation with an open mind and listening ear, you may discover a way to fix the problem that both of you are happy with.

[star-anise]

I don't know if this is crossing boundaries to ask so feel free to ignore, but do you have any advice for someone with rejection-sensitive dysphoria, an intolerance for ambiguity and a history of social ostracization / access to the In-Group being dependent on Some Unsafe Shit for figuring out where one stands with an online social circle? Like, if one really feels like they're being neglected / put on a shelf, but doesn't know how to address it without receiving platitudes that it's not

(insecurity ask cont.) Really that bad / wasn't intentional / sure they still LIKE one they just kept happening to be busy at the time - etc. Basically figuring a way through the situation if one doesn't want to do what the Anxiety wants, which is cut run and self isolate, but doesn't find the allistic normative reassurance of "oh no we really do want you around sweaty : )" reassuring or helpful in the least.

This is a live topic of discussion in my friend-groups, since my close social circle is like 95% people with a history of being bullied, serious brainweasels* around social shit and rejection, ASD and/or ADHD, and seriously geeky social skills. So my response is not like, “We have a Method! It works! I’m patenting it!” nearly so much as “Um... this is what seems not to have exploded too badly so far.” And I’m answering this publicly rather than privately because other people have useful things to contribute too. 

*(Brainweasel = little nasty thing that eats your brain)

(Like seriously if anyone DOES have A Method I’m all ears because I still do the self-isolation self-destruct way too easily)

Anyway. THE GOOD STUFF (which got really long):

I’ve personally found that it helps to make it really clear to people that if something is wrong, I want to know. I literally say, “My personal definition of Hell is when I think I’m having a happy fun time with a friend who is enjoying themselves, but in reality, I’m annoying them and they secretly resent me for it. Please don’t put me in that situation.”  It’s kind of the opposite of asking for validation--it’s trying to reduce my own emotional hypervigilance, and also shifting the burden of dealing with the problem to the other person. Now, if they find me annoying, they have to do something about it--either spend less time with me, or let me know what’s up.

Asking for things and saying “No is an okay answer!”

Being open about my wants and needs while also letting people know how much I’m willing to compromise. “I don’t know what anybody else is feeling, but for dinner I have a mild preference for pizza,” or “I’m in the kind of mood where I basically want someone to talk to about this creative project for an hour in a really intense, informed, and interested way that also doesn’t step on my creative vision’s toes, or I don’t want to talk about it at all. So unless someone really wants to talk about it, how’s the weather?”

If you can find people who are geeks about feelings and have done a lot of introspection and can be very honest, and basically didn’t think that Twitter thread about asking friends for consent for emotional labour was a bad thing? That’s probably going to help, since when you’re all in the middle of dealing with moderate-to-severe brainweasels that is the kind of wrangling that needs to happen.

Hacking into Dialectical Behaviour Therapy, if you can do it. I’ve had to explain to several people now: DBT is fundamentally about trying to unlearn you from a system of If I Only Behave A Certain Way, Life Will Finally Work Out, to having a more flexible, more adaptive set of skills that you can see in a kind of pro/con fashion and decide which of life’s sucky parts you’d rather deal with because it gets you your preferred set of upsides. The problem is: DBT kind of presents itself as a system of If You Only Behave A Certain Way, Life Will Finally Work Out! So especially for my Autistic friends, doing DBT, while useful, involves considerable arguing with the system, deciding which of it works for you and which of it doesn’t, and hacking it apart and rearranging it in your own idiosyncratic way. This isn’t actually failing to do DBT, it’s using the methods DBT teaches you on DBT itself. 

Finding a therapist who can treat baseline-neurodivergent LGBTQ+ nerds with complex trauma IS difficult, but not impossible. Not every therapist can do it. (I personally am considering giving up finding one in my city, and making use of the temporary relaxation of restrictions on distance practice across jurisdictional boundaries thanks to COVID-19 and phoning up my old therapist a province over.) If you can’t get a personal recommendation, I recommend literally cold-emailing about a half-dozen likely suspects from Psychology Today or Theravive and asking them, “Do you have any training or experience in treating [geeks/adults with complex trauma/queer people/whatever has made therapists act like cats with boots on around you before]?”

To wildly veer back to your original question

Imagine something that someone could do for you that would make you feel warm and loved. Something that would take a minute or less to do. When you’re feeling unloved, say “I’m feeling down, could anyone do [this thing] for me?” That’s literally why I ask people to show me cat pictures--I have times when I feel sad and alone and like the entire world hates me, and that’s a VERY big feeling for anyone to step in and fill, so instead? I ask for cat pics.

This, I should add, required going back into my trauma memories and deprogramming the origin of my Nice Things Are Evil Poison If I Asked The Person To Be Nice To Me brainweasel. Which is part of why I’m so insistent on asking people not to put me in my personal Hell situation.

Like, sometimes with my clients, we literally create a restaurant menu of Things People Could Do If They Wanted To Be Nice To Me, ranging from cheap $5 items like cat pics and memes to $200 bottles of wine that would be getting married and taking out a mortgage together. Sometimes we talk Love Languages just to go through several different sensory modalities. Then, if creating that menu wasn’t scary enough, they start telling their friends what’s on the list. “I really like things with dragons on them” or "I love to know when somebody’s thinking of me even when I’m not there” or “I really wish I had someone to watch movies with”. This reduces the cognitive load if somebody wants to reach out to you but doesn’t know how.

Relatedly: If you’re in a bad mood and doing something to self-regulate, you might consider letting people know what’s going on. People who are merely being civil might interpret “I’m feeling terrible about myself today” as “You are now socially obligated to blow smoke up my ass”; moderating the statement with a positive attempt to make things better, like “I’m focusing on my shoes a lot today because I feel like crap but they make me happy” or “I’m going to go try to shake this awful mood with Netflix” removes that pressure because it’s a problem with a built-in solution, so they’re not socially impolite if they ignore it. If people want to be emotionally closer to you, it opens the door for them to either ask about your problem, or contribute to your solution (”Oooh, I do like those shoes”) (”Have you seen this new series?”).

Okay so

Here’s the other thing

When you’re used to the one being rejected, you can spend SO much energy trying to make relationships work, and when they don’t, you just kind of shut down and fall over

What if (if you scraped together enough spare Cope) you said to yourself, “Whatever is going on--whether it’s them, or me, or whatever--I am not getting my needs met, so I’m going to back away from them a bit and focus on finding something new? They may not be evil or bad, but I’m going to downgrade them on my priority list.”

Like I’m just saying: Think about it. Every once in a while it’s possible it isn’t your fault, but the other person... just isn’t up to being the kind of friend you need right now, and no effort of yours can improve them at this time, so you’re going to let them shape up if they can but start focusing your attention elsewhere.

I realize that’s like the social equivalent of asking a homeless person to dip into their savings and start a business. But, just... sometimes you just need better friends.

Okay, it’s 2am and I’ve run out of ideas. Anyone else?

[genuineandempathiccounselin-blog]

My name is Dr. Laura Pembrook of Genuine and Empathic Counseling Services and I am a professional counselor in Arlington Heights, IL. I am licensed, nationally certified, and board certified, with education from Concordia University and the University of Iowa; and I have over 28 years of experience working with individuals, couples, and families. My extensive training in Cognitive Behavioral Therapy (CBT), Rational Emotive Behavior Therapy (REBT), Dialectical Behavioral Therapy (DBT), and many other therapies allows me to best address each patient's specific needs and provide the most effective guidance and solutions.

As your counselor, my services cover individual counseling, couples therapy and relationship counseling, and family counseling. My specialties include treating depression, anxiety, eating disorders, and more, allowing me to tackle issues such as self-esteem, grief, and co-dependency at the source. I also offer services over the Internet and via FaceTime if you cannot come into my office for any reason.

I am here to help you get through the most difficult times of your life, so to schedule a free 30-minute consultation over the phone, please contact me at Genuine and Empathic Counseling Services today.

https://www.arlingtonheightstherapy.com/

[mental-health-advice]

hi! i was diagnosed with ptsd, &seriously has been getting worse. like anything &everything reminds me of an ex who was so abusive. it feels like i’m instantly transported into the situations. one of his fav bands came on the tv the other night &all i could do was be frozen internalizing the lyrics which was basically abt missing someone who’s no longer in your life, i had a dream last night that was something that happened not to mention i’ve been ignoring my feelings &focusing on others. (1/2)

it has put a huge toll on me. the longer that i just keep stuffing these fears deep inside me, the more painful to confront them they are. i don’t want to keep doing this but there is no chance i can get into a therapist who can help me specifically bc i can’t afford it. i’m sort of learning dbt but only helps one side of the problem. idk what to do. it’s easier to focus on guiding others &their feelings but i can’t focus on me, it’s too painful/scary. i’m sick of this i feel so frustrated (2/2)

Hey lovely,

I’m sorry to hear that you’ve been struggling so much lately! Trauma reminders can be absolutely awful and can have a lot of effect on you. It’s really understandable that you’ve been ignoring your feelings and have been stuffing your fears deep inside of you. However, you realise too that it will be even more painful to confront them eventually and that it’s not the best to go about it this way.

Some therapists offer a sliding scale. This means that you have to pay for the sessions based on your financial situations; if you can’t afford a lot it will be cheaper for you. This might open up some options for you! Ideally you’d look for someone specialised in PTSD. However, if this is too expensive but you can afford a therapist not specialised in PTSD (but who does have knowledge on it), then this could be a very good option as well! It’s probably better than not seeing a therapist at all. Something else you might consider is the option of seeing a counsellor. This tends to be cheaper, but it can still help to have someone that you can talk to about everything you’re going through. It’s not a long term solution, but it can make the short term a bit more bearable. 

If you look more at the long term, then it’d be good if you could get to a point where you’d be able to afford treatment. This is something that you can start looking into right now already. The sooner you can get to that point, the better! For example, can you look around for jobs that offer health insurance? I’m not sure how this all works, as here in the Netherlands everyone has health insurance and it works very differently, but it can be good looking into. Then when you get health insurance and you can start treatment, it might be good to look into EMDR (Eye Movement Desensitisation and Reprocessing). It’s a type of trauma therapy that focuses on reducing the emotions that certain memories bring up. I’ve had EMDR myself, you can read about what it is and my experience with it in this answer I wrote.

I think it’s really good that you’re learning DBT skills! We have a page about the different skills that you might also want to look into. They can be such helpful tools. They can help a lot in managing what you’re going through a bit better. But they don’t take away what you’re going through, those struggle swill still be there. You can just cope with them in a healthier way. I think that’s what you mean when you say they only help one side of the problem? You’re completely right there! But I do also believe that if you are going to face struggles, you need to have the skills to deal with it all. Facing those fears you’ve shut out for so long is really difficult and having adequate coping mechanisms is crucial then.

Ultimately it’s up to you when you decide to face those fears. And it’s completely okay if you don’t feel ready for that yet! But then the consequence is that you need to spend time and energy into managing your struggles and getting through the days. But if that’s what is the best option for you right now, then that really is okay! There’s no shame in admitting that. It can actually be helpful to say out loud that this is what you’re doing, as then you also have different expectations for yourself. If this is the decision you make though, then it can be good to look into how you can get to the point of being ready to face those fears. When will you be ready? What is needed for that? Would you be ready if you had a better support network? If so, how can you acquire that? Or if the answer is that you can never really become more ready, then maybe the decision has to be that you ‘just’ need to do it and try to deal with the outcome. There often is a fine line between something really being to scary and difficult and not being ready for it, and something being really scary and difficult and not feeling ready for it but managing it when you push for it. I did a group therapy for my eating disorder and here we were often to make a next step in our meal plan even though we didn’t feel ready for it at all. But they argued that we likely never really would feel ready for it, and taking that step was a good thing in the end! It’s hard to differentiate this though, when do you not feel ready but will it be good, and when are you simply not ready? That is something only you can decide! If it’s something you'd like to talk through more, feel free to send in another ask though. I hope this was at least a little bit helpful! Let us know if there’s anything else we can do to help

Sometimes what seems impossible, is just hard.Love Pauline

[discovering-ellie]

August 24, 2021 - Post Two

Welcome back to Day Eleven of Mindfulness. This card, surprisingly, has me all in my feelings, so I'm going to skip the intro and just jump on in.

Front: "Give yourself a gift"

Back: "Generosity is such a beautiful thing. And while we're good at being generous with others, many of us are not good at practicing generosity towards ourselves. So give yourself a small gift today -- it could be the gift of silence or of time in nature. Or the joy of being absorbed in a game or story. Or the pleasure of eating a cookie. Practicing generosity toward yourself is time well spent."

My Interpretation: Honestly, when I first read this card this morning, I was tempted to just give myself a couple of Airheads candies and call it a day. Then, I got to realizing that maybe that's not the appropriate way to go about this. I, technically, have access to that box of candy whenever I want and, perhaps, I should let this unfold organically. Then, if I -have- to, I could treat myself to a couple of Blue Raspberry Airheads.

But then something happened that completely turned this card around and, honestly, I'm all the better for it.

This morning, I had a fairly-deep conversation with a friend about family and, how when you're the "black sheep" of your family, you're always playing mental gymnastics in certain situations and, ultimately, it feels like a losing battle all around (also, I'm paraphrasing majorly here, but the jist of it is still very much in tact). We're often made out to be the villains in these situations a.) because we've come to the realization that it's actually completely okay to put our mental/emotional/physical well-being first, b.) we've mustered the insane amount of courage it takes to establish boundaries and say that, no, all of this toxic, generational behavior is NOT okay and, c.), we continue to muster the courage time and time again to uphold these boundaries and preserve them when we're feeling pressure to "let it go" or "get over it" because of the idea that 'that's still your family no matter what."

Many times during my adult life, I've had people make comments to me about how it's "so sad" that I don't have a relationship with x relative or y relative. Other times, I've had people say something along the lines of "I get that you come from a broken home, but maybe it's time to repair those relationships." My situation and experience were never embraced or validated. Instead, when I would be open and honest about the fact that I've cut off most of my blood relatives, I was looked at as a horrible person, or a lonely person, or someone who absolutely needed to fix that because that's what was wrong with me. After a while, it definitely started to get to me. It -did- make me sad. It -did- make me lonely, though not because I didn't have my family. It made me feel these things because I felt so alone in my situation and like no one understood.

That's where this conversation comes back into play. This conversation really, really got my wheels turning and, once my brain gets going, it's really difficult to make it stop. In this moment, when I allowed myself to be fully open and honest with someone else about a similar experience, I experienced a moment of clarity.

No, I don't have a relationship with a lot of my blood family. Unless things change drastically, I don't see that happening any time soon, ever.

However, what I DO have (and, what I've clearly had all along) are people around me who take my value set, my experiences, and whatever background knowledge they know about me into consideration before passing judgment on what I should and shouldn't do or before providing me with potential options/solutions. I have people that hype me up in ways that my blood family never, ever would and, at the same time, these same exact people bring me back down to reality when I need it. To me, that's more beautiful and fulfilling than a superficial, face-value relationship with people that happen to share the same DNA with me. These people that are around me, the ones I've chosen, have done more for me in the short time I've known any of them than my "blood" has done for me in all of my years alive.

I'm so proud of each and every one of us for finding the people that complete us in these ways and not buckling to the "family is family" pressure that society likes to put on us. I'm so proud of each and every one of us for having the awareness and courage to go "No, this type of behavior isn't okay and it stops with me." These are my people and I'm glad that we've chosen each other. I'm also glad that I was able to have that conversation this morning and, in that moment of honesty and openness, I received the gift of clarity.

Don't get me wrong, I'm still going to eat some damn candy, but the clarity I have received today has given me one of the best feelings and I'm very thankful for it.

Plan of Action: I don't know, guys, maybe not resort immediately to "omg candy!" when the cards tell me to give myself a gift. I think my plan is to let the idea of a gift happen organically, staying open and heightening my awareness during conversations and seeing where it takes me.

DBT Skills Card Update: Not much to update again. I really like this practice of establishing valued relationships -- it quite literally brought me to this realization that I had today and now it kind of makes me wonder what else I can learn if I let myself be open for more people.

On the not-so-fun side of things, I'm still trying to establish the expectation of personal space at work. I tried explaining that I would rather do a specific task (mopping the floor, and the things that immediately come after it) by myself because I get claustrophobic in small spaces (again, SO much easier than explaining so much mental health backstory). I tried explaining that, and I was told "no, no, it's okay! I'll do this!" and things were done despite me saying that I would rather do them alone. All I can do is continue to try and voice this until I'm listened to, I guess. Other than that, I'm at a loss.

"I am already everything I am trying to be. I will see that if I stop for a minute."

[rainbowattack]

Tw: frank post about suicidality, including descriptions of what having intrusive suicidal ideation is like. Please read with caution and keep yourself safe.

When I tell people that I experience intrusive persistent suicidal ideation, I don't think they get it. I don't think they actually grasp the amount of my waking life that I spend actively suicidal.

So what do you do when this is the reality of your life?

You just keep living your life to the best of your ability. If you have to pull over and cry because the ideation is so intense that you don't trust yourself to not speed into a tree on the side of the road, then that's what you do. If you work in food service and you have to put down the big knife and walk away until the urge to use it on yourself passes, then that's what you do. If you sit at home every single night trying to stay as motionless as possible because you know that if you get up, you'll go and do something that you can't stop and can't control, then that's what you do.

My life is a constant hellscape, and I'm expected to just go about my life as if everything is normal.

Inevitably, it sometimes gets so intense that I break down and confide in friends or family, and I always get some variation of the following:

"Why don't you go to the hospital if it's that bad?"

It's *ALWAYS* that bad, my dude. If the criteria for going to the hospital is being actively suicidal with a plan in place, I should technically be living my entire life in the hospital. I cycle through active and passive suicidal ideation and planning multiple times every day. This has been my life since I was a child.

"Why don't you go see a therapist or a psychiatrist to get help?"

I'm in therapy. I've been in therapy on and off since I was 12. I've been through CBT. I've been through DBT (hell I taught DBT professionally for 3 years!). I am on medication. I take it as prescribed, and believe it or not, this state of existence is actually me when I'm relatively stable. This is my baseline.

" You have so much to live for!"

Go ahead. Tell me what I have to live for that isn't directly related to the pain my leaving would inflict on others. Go ahead. Tell me. I can't work because when I'm really symptomatic I can't even get out of bed but when I'm well I'm consisted "high functioning" (which is a shitty ableist garbage lable), so I'm not technically ill enough in a way that is considered "disabled" to qualify for disability. And even if I was, being on disability is its own hellscape. I can't afford to live on my own, and thanks to my mental illness, living with roommates isn't possible. If my dad decides he wants me out, I'm effectively homeless. I can't hold a long-term romantic relationship, I am 100% convinced that my mental illness, particularly the combination of my intrusive suicidal ideation and my lack of emotional permanence and my years of sustained trauma and trust issues, makes me unlovable in the long-term. The things that I enjoy are great but my lack of emotional permanence means that I only get to experience the happiness of them very fleetingly and the moment that activity or thing ends it's right back to where I was and there is no guarantee that I will even be able to enjoy those things on any given day because my brain takes even that away from me too.

"You help so many people/ people love you so much/ people would be devistated"

Cool, thanks for reinforcing my belief that I'm only worth as much as what I can DO for others, or only worth anything if I'm not causing them discomfort. I honestly believe that suicidal people deserve to want to live for THEMSELVES and have their own internal motivations for wanting to stay alive. Guilt tripping people to stay alive by trying to make them feel bad about how it would affect other people is shitty as fuck and just shows that you don't value that person's lived experience and instead prioritize the needs of others over their own suffering.

"Suicide is a permanent solution to a temporary problem"

That may be true for many people who have contemplated suicide. But here's the deal for me...this nightmare isn't going to end. This is my life. Nothing is going to change that's going to make my brain stop doing this every single day.

I've done all of the things that we tell people to do. I exercise 4 times a week. I eat a healthy diet. I do my best to get a reasonable amount of sleep when I can. I use my DBT skills. I practice mindfulness meditation. These things all do improve the quality of my life. They improve it enough to bring it up to what I described earlier. This is my "good". It actually can and does get worse than this. This is the best it gets for me.

This is not temporary. This is the reality of my life and has been since I was 12. I'm 31. If it was going to get better it would have by now.

"Suicide is selfish."

OH REALLY. TELL ME HOW HOLDING ON WITH MY FINGERNAILS TO LIFE WHILE LIVING THIS NIGHTMARE HELLSCAPE OF AN EXISTENCE THAT LITERALLY TORTURES ME EVERY SINGLE DAY LITERALLY ONLY BECAUSE I KNOW WHAT IT WOULD DO TO THOSE AROUND ME IS SELFISH.

TELL ME HOW MY SUBJECTING MYSELF TO LITERAL TORTURE EVERY DAY SO AS TO SPARE OTHERS PAIN IS SELFISH.

TELL ME HOW CONSTANTLY EXPENDING EMOTIONAL LABOR TO EDUCATE OTHERS ABOUT MENTAL ILLNESS AND SUICIDALITY IS SELFISH.

TELL ME HOW SPENDING EVERY LAST BIT OF EMOTIONAL ENERGY THAT I HAVE REIGNING IN MY SYMPTOMS AND URGES SO AS TO NOT BURDEN OTHER PEOPLE OR MAKE THEM UNCOMFORTABLE WITH THE REALITY OF MY SITUATION IS SELFISH.

Suicidal people deserve to want to be alive for more than just the fact that their passing would hurt other people.

Suicide is selfish? FUCK YOU. 99% of my emotional energy is directed at protecting others from the possibility of annoyance or discomfort or pain caused by my mental illness. How much of YOUR daily life do you spend thinking about the impact you have on others?

If I eventually do leave, it will be because I have expended every last drop of energy that exists in my body and soul trying to not hurt other people and finally got so depleted that I couldn't do it any more.

This post is not pro-suicide..I'm not encouraging anyone to act on their urges. Many many people experience mental health recovery and are able to find a life worth living. For most people, there is a light at the end of the tunnel.

This post is about me. My life. I'm just saying that, for me, I don't see any hope for the future or any way at all that my life could improve to the point that enduring the things my brain does to me would be comparatively worth the suffering.

So like. I don't know what the point of this post is. Screaming into the void I guess. Maybe hoping to get credit from some faceless stranger in the internet for still being here even when I have to live with this every single day. Something. I don't know.

I'm tired. I'm tired. I'm so fucking tired.

I'm probably not going to leave today, so there's that I guess.

That's all I can ever promise.