Posts

The Nuts and Bolts of DBT Self-Soothing: Guest Post by Rachel Cooper

Please welcome Rachel Cooper and her second guest blog piece at Healing From BPD!  From Rachel:   In my last post, (Top 10 DBT Skills for Overcoming Alexithymia & Depression (#8 is my Favorite right now!), I mentioned that I use the Self-Soothe skills from DBT’s Distress Tolerance module to help me when I’m feeling […]

Seeking Safety: Week 3 of Trauma Recovery Group

To read Week 1, click Here.To read Week 2, click Here. This week in PTSD Trauma Recovery Group, we did two things.  We covered the concept of “Red and Green Flags” (triggers and indications that we are becoming dysregulated) and we began the process of participants, in vivid and disturbing detail, recounting their trauma incident […]

The Shower as a Sanctuary: DBT Self-Soothing Skill

One of my favorite Dialectical Behavior Therapy (DBT) skills is Self-Soothing.  I went from a time in my life when I believed I was totally undeserving of feeling “good” to becoming immersed in this skill, to finding a balance. It is still my top go-to skill when I am feeling emotionally dysregulated and distressed and […]

Self-Soothing As An Adult

If we were very fortunate, as little children we were soothed and validated by our caretakers. When we cried, they held us and told us it would be okay. When we were frightened, we were reassured.All too often, those with Borderline Personality Disorder grew up in invalidating environments and did not receive enough soothing and […]

Autogenics for Ultimate Self-Soothing and Relaxation

I was very curious yesterday during our Education Group in IOP when the doctor said we’d be practicing “autogenics.”  I hadn’t heard of it before and was pleased to be in a position of beginner’s mind on the topic.She pulled out this book and CD, which, after experiencing it, I highly recommend and will be […]

Taking Care of YOU: Self-Care and Self-Soothing

Because many (not all) of us with Borderline Personality Disorder were brought up in invalidating environments, the concept of self-care and the DBT (Dialectical Behavior Therapy) skill of “Self-Soothing” may seem foreign or even self-indulgent. But, once learned and practiced these skills can become a wonderful ways to help you feel better.BASIC SELF-CAREBasic self-care includes: Eating balanced […]

Relax Your Nervous System (with music and meditation)

We all have those days when you feel overwhelmed and exhausted with emotion. You know — those days when your muscles ache from all of the tension you’re holding in your shoulders and neck, and you wish you could just go and get a massage?  When that isn’t possible, what can you do? In DBT (Dialectical Behavior […]

DBT for Severe Anxiety and Panic Attacks

You think you’ve made progress. You’ve been doing well, and anxiety and panic attacks almost seem like some surreal experience from long ago. Then, in response to a particular situation (or perhaps for no apparent reason at all), you find yourself overcome and overwhelmed with anxiety and/or panic. Image Credit This was me over the past couple […]

Make Your Own Self Soothing Kit (DBT – Self Soothe)

If you were to make a self-soothing kit that you could easily take with you wherever you go, what would be inside?  The goal would be to bring at least one item that soothes each of your senses.  I am considering putting together such a kit, and here is what I imagine I will include: […]

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 […]