Building a Distress Tolerance Toolbox: Creating Safety with CBT and DBT
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The content segments discuss the concept of creating a distress tolerance toolbox to help individuals cope with overwhelming or distressing situations. The speaker, Dr. Dawn Elise Snipes, emphasizes the importance of having a safety plan that includes various tools and strategies to tolerate distress and regain balance.
The first segment highlights the importance of safety plans and provides examples of situations where they can be helpful. It also discusses the nature of emotions and thoughts, emphasizing the need to question distressing thoughts and replace them with more helpful ones.
The second segment focuses on being mindful of thoughts and introduces the concept of unhooking from distressing thoughts. It suggests keeping a list of distress tolerant thoughts and finding alternative strategies from the toolbox if needed.
The third and fourth segments suggest alternatives and activities to replace distressing thoughts and urges. These include singing, praying, counting, and engaging in activities that occupy the mind. The speaker also introduces the concept of urge surfing and emphasizes the importance of focused breathing.
The fifth segment discusses the importance of creating a safe place in the distress tolerance toolbox. It suggests visualization techniques, grounding exercises, and tools to manage overstimulation.
The sixth segment suggests additional tools such as scent cloths, weighted vests, ice or heat packs, and soft blankets. It emphasizes the importance of planning ahead and having tools readily available.
Overall, the content emphasizes the importance of having a distress tolerance toolbox with a variety of tools and strategies to help individuals cope with distressing situations and build resilience.
The content segments discuss the concept of creating a distress tolerance toolbox to help individual