Emotional Regulation 10: Building Mastery

The best way to boost your self esteem and get some happy chemicals running around in your brain is the final segment of the P.L.E.A.S.E. MASTER acronym discussed in the previous post: Building Mastery. This means finding a skill or hobby that you find enjoyable that you can use to challenge yourself and create positive…

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Emotional Regulation 9: P.L.E.A.S.E.

It’s time for another acronym! To reduce vulnerability to negative emotions and stay out of a painful emotional mind we use the P.L.E.A.S.E. MASTER skills: Treat PhysicaL illness: take care of your body, see your doctor when you have an illness, and take your medications as they are prescribed. 2. Balanced Eating: don’t eat too…

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Distress Tolerance 4: I.M.P.R.O.V.E.

Hey kids! Guess what! It’s another acronym!!! Get used to them, DBT is riddled with acronyms. This one is another set of skills you can apply when facing a moment of crisis or distress. Let’s jump right in! I – Imagery Use your imagination to put yourself in a place of calm. Imagine what you…

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Distress Tolerance 3: Self-Soothe with the Five Senses

One of the most important tools in your arsenal is techniques for self-soothing. You’ll hear phrases like self-care all over therapy, and that can include all kinds of things for maintaining and cultivating your well being in the long term. But if what you need is some immediate comfort in a distressing moment these skills…

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