Latest blog articles

Please check back for articles and resources relating to counselling and well being.

DBT Part Two

The key to success with DBT is practice.

One acronym to distract from distress in a healthy way is 

A - Activities - getting involved in a prepared list of activities that distract you. Hobbies, tasks, exercise, etc

C- Contribute - try and be of help to someone else, do volunteer work, help a friend

C- Comparison - try and think of others in less fortunate situations than yourself. Help to put things in perspective

E - Emotions - make a decision that despite the way you feel it doesn't need to define your actions. Act in opposition to the way you feel. Read a funny book, listen to upbeat music.

P- Pushing away- a technique to visualise yourself shifting emotional states. 

T- Thoughts- be aware that in intense emotional states thinking can be useful. You are currently in an emotional mind. Start moving away from this by doing something not emotionally evocative. Pick up a theory book, count to hundred, count cars for example and notice your shift away from an emotional mind. 

S- Physical sensations can provide powerful relief from negative emotional states. Conciously have a hot bath or shower, drink your favourite drink, hold ice, listen to loud music.