Building a Distress Tolerance Toolbox with CBT and DBT Counseling Skills
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The content segments provide a comprehensive overview of creating a distress tolerance toolbox for managing overwhelming emotions and distressing situations. The speaker, Dr. Dawn-Elise Snipes, emphasizes the importance of having a safety plan to regulate the fight or flight response and tolerate distress without spiraling out of control.
The presentation begins by discussing the role of emotions as a signal of potential problems and the limitations of the brain in processing multiple thoughts simultaneously. It then introduces the concept of unhooking from distressing thoughts and replacing them with more encouraging ones. Strategies for creating a list of distress tolerant thoughts grounded in facts are provided.
The presentation further expands on the toolbox concept by suggesting various activities and techniques. These include singing, praying, counting, engaging in focused breathing, and practicing urge surfing. The importance of social support, physical activities, finding sources of happiness and laughter, and engaging the senses through guided imagery is also highlighted.
The speaker suggests envisioning loved ones, going to a safe place, and using sensory grounding techniques to create a sense of comfort and grounding during distressing situations. The impact of sounds and smells on distress is discussed, along with the use of scents and aromas to trigger opposite emotions. The importance of touch and having tools readily accessible is emphasized, along with the need for proactive planning and preparation.
Overall, the content segments provide a comprehensive guide to creating a distress tolerance toolbox, emphasizing the importance of self-awareness, mindfulness, and engaging the mind and senses to navigate distressing situations effectively.
The content segments provide a comprehensive overview of creating a distress tolerance toolbox for m