Posts

Opposite To Emotion Action and “Justified” Emotions (DBT)

In DBT (Dialectical Behavior Therapy) class, we are back on the skill of Opposite (to emotion) Action in the Emotion Regulation module. We use this skill when we want to reduce our experience of a certain emotion because it is not serving us in a positive way or it is not “justified.” The word “justified” […]

The Impermanence of Emotions (Intense Anxiety)

Today started off quite anxiety-filled. Last night, I was awakened by the creepiest sound of something burrowing and scratching inside of my wall. My cats were mesmerized. I don’t know what it was, but I was afraid.  I banged on the wall, and it would stop for a few minutes, then it went right back […]

DBT Golden Nugget: Coping Appropriately with Feelings of Anger and Irritability

Due to feeling disappointed and sad that my irritability continues, I decided to take a deeper look at what’s troubling me.  In that search, I realized that I feel sad, hurt, irritated, and angry that my “punishment” for being a whistleblower at work is that I am working from home, isolated and alone.I find being alone all […]

The Power of Opposite Action (Dialectical Behavior Therapy)

The past few days have been incredibly challenging for me emotionally.  Due to a number of stressors – the main one being a work dilemma, I have felt a very heightened, intense emotion of irritability.  Needless to say, this is an uncomfortable feeling to sit with. Who wants to feel irritable?I tried self-soothing with cheerleading […]

Altering Your Mood with Music (DBT: Opposite Action)

A reader on my Facebook page asked me an interesting question about emotional triggers yesterday. She asked if triggers, which are normally referenced in mental health discussions as things/stimuli that can bring up traumatic past experiences, can also call up “good” memories through listening to certain songs, smells, or sights that remind you of good […]

Songs to Boost Your Mood (Opposite Action & Self-Soothe, DBT)

Image Credit It’s amazing what a difference a day can make.  It’s also amazing how one song can either match or change your current mood.  In DBT (Dialectical Behavior Therapy), one of the skills we are encouraged to use when we wish to change how we are feeling is called “Opposite Action.” I like to […]

An Off Day: Using DBT Skills When You Feel Weird

Today pretty much felt “off” from the get go.  I kept finding myself staring into space, feeling disconnected, and with a flat affect (no expression on my face).  I wasn’t thinking about anything in particular. It was such a peculiar state and feeling. When I got to work, I noticed the feeling manifest itself in the […]

How To Change Your Emotions [If you WANT to]

Today in DBT (Dialectical Behavior Therapy) class, we covered the Emotion Regulation Skill of “Opposite Action.”  In this post, I summarize what I got out of the video we watched by Marsha Linehan. No copyright infringement intended. Just passing along knowledge to better process the material myself and to help others. How to Change Emotions […]

DBT Skills for Dissociation

I put my DBT (Dialectical Behavior Therapy) skills to work today. Unfortunately, I experienced a panic attack and a couple of episodes of dissociation. The panic attack happened during a group exercise at the gym.  My impulse was to run from the room to “safety,” but I used Wise Mind to remind myself that I […]

Opposite Action: DBT Skill

I did NOT feel like writing tonight, which is exactly why I decided to do so anyway. Today I had DBT Group after work. DBT (Dialectical Behavior Therapy) is the leading treatment for Borderline Personality Disorder. Every week, we meet together in a group led by a psychotherapist who guides us on a brief mindfulness […]