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Distress Tolerance with DBT

Youth Council

dd/mm/yyyy

What is DBT?

DBT

  • Dialectical Behavioral Therapy
  • Can help with understanding, accepting and managing intense emotions
  • Pillars of DBT
  • Mindfulness
  • Interpersonal Effectiveness
  • Distress Tolerance
  • Emotional Regulation

Types of Distress Tolerance

Distress

Tolerance

  • Self Soothing Techniques
  • TIPP Skills
  • STOP
  • Pros and Cons
  • Radical Acceptance
  • Distraction
  • Improving the Moment

Self Soothing

Self

Soothing

An adaptive way to cope with intense anxiety and stressful situations can be to utilize self-soothing techniques.

Most of these involve trying to bring yourself back to the moment and slowing down so you can think more logically about how to confront what you're struggling with,

Grounding with Senses

  • 5 4 3 2 1 list
  • Mindful eating
  • Body meditation

Grounding

TIPP

Designed to calm the limbic system and reduce emotional distress

Temperature

putting hands under cool water, hold an ice cube, take a cold shower

Intense Exercise

running in place, jumping jacks, going on a bike ride

Paced Breathing

2-3-5 breaths, square breaths,

Paired Muscle Relaxation

tense and relax parts of your body starting with your toes up to your neck

TIPP

Paired Muscle Relaxation Practice

https://www.therapistaid.com/worksheets/progressive-muscle-relaxation-script.pdf

PMR

STOP

STOP

STOP is a way to help you avoid making impulsive decisions in a moment of distress

S - Slow down

T - Take a step back

O - Observe the situation

P - Proceed mindfully

Pros and Cons

This is one way to get your mind to slow down and get out of "fight flight or freeze" mode.

Pro/Con

Radical Acceptance

Radical

Acceptance

"It is what it is"

One of the hardest methods

Some stuff is out of our control

Embracing this fact can help deal with stress, anxiety and panic from a situation being out of control

Distraction

Distraction

Distraction can be really useful as an easy and flexible way to deal with distress in the short term.

- Doesn't usually deal with the source of the distress

- Can be quicker and easier in moments of extreme distress

- Examples - cooking, fidget toys, TV, video games, funny cat videos, etc

IMPROVE the Moment

Improve the Moment

I - Imagery - Imagine a calmer, safer environment

M - Meaning - Find purpose or meaning in daily activities

P - Prayer - Asking for strength from a higher power

R - Relaxation - Relax with a warm bath or deep breaths

O - One thing at a time - Tackle the problem one piece at a time

V - Vacation - Take a vacation from your thoughts

E - Encouragement - Use positive affirmations or reframing

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