DBT In Philadelphia: Ditch The Multitasking & Try This Instead
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Not sure if you or someone you love has borderline personality disorder? Check out my BPD Quiz HERE to get ya started.
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Featured
This 1 DBT Mindfulness Skill Can Change Your Life
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This blog post digs into the Core Mindfulness “What” Skill of “Observe”.
Read MorePhiladelphia DBT: Finding Your Wise Mind Through Mindfulness
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This blog post examines the Wise Mind Skills, which are part of the Core Mindfulness Skills in Dialectical Behavior Therapy Skills Training.
Read MoreMonday Mindful Moments: Smell The Flowers
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Learn how tapping into your sense of smell can help you become grounded.
Read MoreMonday Mindful Moments: The Color of Calm
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Monday Mindful Moments- Read about how to use color to help you tap into the present moment to help you find peace from upcoming events or worries.
Read MoreMindful Moments- What is Mindfulness?
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You’ve heard the term, but what exactly is mindfulness and what are the benefits of mindfulness?
Read MoreMindfulness: What's the point?
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With all of the uncertainty in our current society and how to cope with the impending coronavirus, is it that important to utilize mindfulness-based practices? DBT in Philadelphia is available and can help.
Read MoreWhat is Mindfulness?
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As a Philadelphia DBT therapist, I use mindfulness both while treating anxiety, trauma, and Borderline Personality Disorder. So, what is mindfulness? Continue reading to find out!
Read MoreBoost your Mood with One Simple Step
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Sometimes it can be difficult to continue on with our day when unexpected things happen. This post aims to provide you with one quick strategy you can try to help improve your mood and move on with your day.
Read MoreThe Hidden Power of an Ice Cube
/Cope with Emotional Pain (with an ice cube)
In the midst of overpowering emotions, thoughts, or panic attacks, one tends to want to do something-- anything immediately to make whatever it to just go away or stop. We want to feel better; do whatever it takes to feel better, right?
Whether it's exploding on a loved one, road rage, or succumbing to yet one last drink, more often than not, such impulsive actions do not help us in the long run. In the short-term, it feels good; it works.... at least temporarily. Later comes the dreaded, "Oh shit, I can't believe I did that!" realization, and you end up feeling worse than you did.
So, the next time you feel like you're going to lose it--succumb to the impulse; I want you to try something.
Go grab an ice cube to help you get some relief.
Yep, it's that simple. Go grab an ice cube-
Hold it in your hand and simply notice and observe the sensations you are experiencing. Keep that bad boy in your hand as long as you can tolerate it.
Most people find that doing this helps them put time and space between experiencing their initial, intense emotions/thoughts and their automatic or impulsive reactions.
How does this help?
Holding an ice cube provides an intense sensation and distraction that will pull your attention away from the intensity of whatever was distressing you. The awesome thing about this strategy is that just about everyone has access to ice cubes, they won't cost you anything, and (the best part), won't regret holding an ice cube.
Wanna learn more ways to deal with overwhelming stuff?
Online DBT Therapy in Philadelphia, Harrisburg, York, Lancaster, and Lebanon, Pennsylvania
As an anxiety and relationship therapist, I know that it’s hard to find practical ways to help get you through tough, emotionally painful things. My specialties include anxiety therapy, Borderline Personality Disorder treatment, and trauma counseling. Give me a call today for your free, 15-minute phone consultation at 717-685-5074, or go here to book your own therapy consultation.
Been in therapy or counseling before and it didn’t help? Check out why DBT in Philadelphia may be right for you.