In DBT you’re considered in crisis when your level of feeling distressed is a score of 70/100 or 7/10 or higher. Likely to be in a crisis when there are urges to engage in self-destructive behaviors.
Signs of a crisis:
1. Unable to complete daily tasks like getting dressed, brushing teeth, bathing, etc
2. Intrusive thoughts or actions of self-harm or suicide
3. Isolation from school, work, family, and friends
4. Increased agitation, risk-taking/out of control behavior
5. Abusive behavior to yourself or someone else
6. Having dramatic shifts in mood, sleeping or eating patterns
7. Loss of touch with reality, paranoia
What to do in a crisis:
1. Use TIPP to being distress down (TIPP is described in the blog about vulnerability)
2. After TIPP use other distress tolerance skills
3. Reach out to someone supportive and let them know you’re not doing well
4. Follow a safety plan created with an adult, therapist, doctor, or friend
5. Contact services that can help you immediately: dial 988, text “home” to 741-741, contact the University of Utah Warm Line, head to the local emergency room.
Create your own Coping Toolbox:
A distress toolbox is essentially a box filled with items and notes of coping strategies to help you regulate and express your emotions in a more connected way. It can be good to have one at home and one for on the go.
What to use as a toolbox: shoebox, food container, plastic tub, basket, cloth or plastic pouch.
Ideas for each of the 5 senses:
Touch – smooth rick or worry stone; fidget spinner or cube; stress ball; fluffy stuffed animal; massage roller; soft or weighted blanket
Smells – candle or candle melts; lavender scented items; essential oils; air freshener; container of lotion or sunscreen
Sound – music playlist; meditation chimes; recorded affirmations; white noise
Sight – coloring book; a sand garden; photos of loved ones or pets; soothing images of nature
Taste – chewing gum; hard candy; sour candy; chocolate; tea
When in the moment upsetting, uncomfortable, and distressing emotions can feel too much. There is proof that with time the emotions will lessen and fade away. Imagine these emotions like a wave in the ocean – it comes in, gets bigger, harder to stay standing in, then will recede back out into the ocean. Emotions have a similar quality.
The rest of the distress tolerance skills are aimed to help us tolerate that distress and discomfort until we feel capable of managing the emotions directly. This one is called ACCEPTS and shares 7 skills to help tolerance:
Activities – do an activity that requires thought and concentration: cleaning a room, going for a walk, listening to music, talking to a friend.
Contributions – do something that allows you to focus on another person: volunteer, help someone, collect items to donate, make a gift for someone.
Comparisons – put the situation in perspective by comparing it to a time when things were worse or you felt less able to cope. Recognize your growth and ability to manage emotions has increased.
Emotions – do something that creates a new emotion: watch a funny video, watch a happy movie, practice some deep breathing.
Pushing Away – avoiding a painful situation or block it from your mind using a technique: set a timer, put thoughts in a box and tape it shut until you’re ready to come back to it.
Thoughts: use a mental strategy or an activity to shift your thoughts to something neutral. Ex: start with A and name something for each letter of the alphabet, counting, looking at an item and naming creative uses for it.
Sensations – find safe, physical sensations to distract from the distress emotions. This can be to “wake up” or “soothe” the sensations. Using sour candy, hold ice in your hand, drinking some water.
Our next skill is IMPROVE the moment which include many activities that can help you get through emotionally difficult times.
Imagery – using imagination to create a two minute vacation mentally from what’s going on.
Meaning – focusing on things that are personally important: consider values, purpose or reasons for what is going on.
Prayer – connecting to something greater can help. Does not need a religious connotation; use a mantra, quote, or song lyric to ground you.
Relaxation – take a warm bath or shower, practice yoga, breathing, go for a walk somewhere safe, pet an animal, curl up with a warm blanket.
One thing in the moment – bring mindfulness to what you’re doing. Tune in to the present, take things one thing at a time. Possibly using it as a mantra – “all I have to do right now is…” and complete the one task without the concern and worry of everything else.
Vacation – take a break. It’s as simple as putting down for a few minutes to hours; going for a drive or helping yourself be somewhere else. Does not have to be an actual trip. Cannot take more than one day.
Encouragement – sometimes be your own cheerleader; tell yourself “I can do it”, “I’m doing my best”, and many other statements that are reality based with a more positive tone.
Radical acceptance: this is one of the most difficult and helpful to adapt to personal life. This is accepting things as they are without resistance. Instead of the mental power of wanting things to be different or how they “should” be; radical acceptance means all the way, completely and totally.
It “rests on letting go of the illusion of control and a willingness to notice and accept things as they are right now, without judging.”
What needs to be accepted:
the facts of the situation or reality as it is – past and present
everyone has issues, focus on what you can control
everything has a cause even things that cause pain
life can be worth living even with painful moments
Why accept reality:
to change it, we must accept it first
pain can’t be avoided but we can avoid suffering by accepting the pain. Pain + Non-acceptance = Suffering
refusing to accept reality can keep you stuck in unhappiness, bitterness, anger, sadness, shame, or other painful emotions
acceptance may lead to sadness; usually peace and contentment follow
Remember radical acceptance is *not*:
approval, compassion, love, passivity, or resistance to change.
A lot of this can come down to looking at what you can and can’t control. You can control yourself (actions, reactions, words, most thoughts, behaviors, attitudes). You can’t control just about anything else (other people, situations, things)
What do these three have in common? What even is vulnerability? Who is Brene? Well, we are going to work through those questions in this latest blog discussing DBT’s ability to help us live a life worth living.
Brene’s Ted Talk “The Power of Vulnerability” given 13 years ago discusses some important ideas that will be shared here. One of the first is to see that as people we tend to see vulnerability as a weakness. In her words from the talk, “vulnerability is the core of shame and fear; also the birthplace of joy, of creativity, of belonging, of love.” That presents a type of dialectic that this important practice of vulnerability can both be found with shame and fear as well as joy, belonging, love, and creativity. This can seem difficult to comprehend that vulnerability might be an adaptive skill to learn. Yes, learning vulnerability is what it takes. Why do we struggle with vulnerability? Because it can feel tremendously uncomfortable; it holds us on that edge of shame/fear and the chance to open to joy and so much more.
How Does this Apply to DBT?
According to Brene, she would call that a “whole-hearted” life. In her talk she referenced some qualities that can be attributed to whole-hearted living: people who have a strong sense of love and belonging believe they are worthy of the love and belonging. Other qualities are: courage, compassion, connection, and vulnerability. Also, letting ourselves be seen; love with whole heart and without guarantees; practice gratitude and joy; and believe we are enough.
Recall the quote shared in the first DBT blog about mindfulness is how we befriend ourselves and our experiences. Our experiences are vulnerable, uncomfortable; it’s hard to befriend ourselves if we are judging ourselves too harshly. The work of DBT is to learn to lean into the discomfort of feeling, seeing, knowing ourselves and create a life worth living.
These things sound wonderful and truly can help life feel more bearable. It does mean that we have to lean into the discomfort that comes with shame, fear, and other depleting emotions. Brene discusses in her talk that we cannot selectively numb emotions; when we numb, everything is numbed. Directly from her talk she says that “we are the most in debt, obese, addicted, and medicated adult cohort in U.S. history.” We try and make uncertain things certain; we attempt to perfect things; we pretend that what we do doesn’t have an impact; we blame which is a way to discharge pain and discomfort.
In our fulcircle moment, DBT skills are largely to help us manage distress (that makes us feel vulnerable), be mindful of our (vulnerable) experiences, accept, and regulate our emotions (that make us feel vulnerable). Here are a few more distress tolerance skills to add to the tool box –
STOP Skill:
S – stop, freeze in your tracks. Try visualizing a red STOP sign in front of you.
T – take a step back; mentally or physically and notice your breath. Let yourself become “unglued” from the situation.
O – observe by noticing what is around you, what the situation is, what you are thinking and feeling.
P – proceed mindfully and act with awareness.
TIPP Skill: can be used to bring down the intensity of a distressing moment. These are effective when you are in extreme distress – “when at your max.”
T – tip the temperature by changing your body temperature; we can quickly decrease the intensity of an emotion. Try an ice pack on your face, around your eyes and cheeks. Drink cold water; splash some cold water on your face or neck.
I – intense exercise by engaging in intense cardio/aerobic exercise. This engages the body in a way that deescalates emotions.
P – paced breathing; try slowing your breathing down to 5 or 6 breaths a minute.
P – paired muscle relaxation; practice tensing your muscles as you breathe in for 5-6 seconds. Notice that feeling. Then relax them as you breathe out paying attention to how it feels as you do it. You can do this with every muscle from the top of your head to your toes.
There are numerous YouTube videos you can find to aid with the paced breathing and paired muscle relaxation.
Paced Breathing:
Paired Muscle Relaxation:
If you are interested in learning more about whole-hearted qualities and how you are doing with yours, checkout Brene’s whole-hearted inventory.
Thank you all for getting into the DBT skills with me. Another excellent way is to join one of our therapists in a DBT skills group where she will educate a group of adults in learning these very things I’m sharing with you here. Sometimes the in person education is much more helpful; reach out to our office to join that group.
Let’s continue by referencing the website where I was able to get a lot of this information; other than being trained in DBT the DBT Mega Bundle from https://shineandthrivetherapy.com/products/dbt-mega-bundle has been a huge resource in helping get this information to you all. They have an excellent workbook and flashcards that help make the information more accessible.
I missed one of the important components of DBT having skipped over what it means to think dialectically. In essence it is the ability to consider all sides of something and remembering that opposites can be true at the same time. In dialectical thinking we are moving from either or mentality like I am not doing my best because I still can be better.
Example: I am angry AND I can be respectful.
I hate what they did AND I still love them.
I want to change AND I’m afraid of change.
I am capable AND I need support.
This way of thinking has the ability to bring the mind more peace as two opposing thoughts can both be true. We can both need help AND want to work on our own without having to choose either or.
Distress Tolerance is the next group of knowledge for today. We may only get to begin it and more to come next time. It is learning to tolerate the emotional pain and distress we experience through using coping skills that will work. Distress Tolerance also is working on accepting reality as it is so pain does not turn to suffering.
When considering distress it’s important to be aware of your specific stress symptoms. Stress symptoms can be broken down into physical; emotional/cognitive; and behavioral categories. Physical symptoms can include: headaches, back pain, nausea, sweating, stomach pain. Emotional/cognitive can include: worry, difficulty concentrating, anger, memory problems, brain fog. Behavioral symptoms can include: constant racing thoughts, teeth grinding, substance use, procrastination, relationship issues, picking at nails and skin. There can be many other symptoms. This list is only to give you an idea of how in the moment before and during a stressful situation your mind and body can respond to stress. Some long-term consequences of stress are: anxiety disorders, depression, sleep disorders, and a weakened immune system among many others.
Coping behaviors we may fall to in regards to trying to cope with the stress are: negative self-talk, picking and biting at skin or nails, smoking, yelling at family and friends, emotional eating, avoiding social situations family and friends. Again there are more, this is an idea to gauge if you have turned to coping in ways that would not be most effective over time.
Before moving on to one great distress tolerance skill I’d like to share my personal opinion that because your coping has not been the most effective or healthy it does not mean you have failed. In high stress times or chronic almost unending stress you have found ways to survive and keep going. That is amazing. These skills are only to help you find more long term effective ways of supporting yourself or a loved one.
HALT Skill
Halt before engaging in impulsive, self-destructive, thoughtless behaviors and see if you are:
HUNGRY – get something nutritious and drink some water.
ANGRY – can impact our ability to stay in Wise Mind and throw us off balance.
LONELY – reach out to others you care about; have an interaction with someone who brings you joy.
TIRED – sleep is important; crucial to stability in mood and mental health.
Here is a brief video that gives more instruction on HALT:
A little more about DBT (dialectical behavior therapy) – there are 4 categories of skills that it teaches. We will go through all 4 in the coming weeks starting with mindfulness today. Each skill will have an image or video to further explain it.
“Mindfulness is a way of befriending ourselves and our experience.” -Jon Kabat-Zinn
The goals DBT has for us as we work on mindfulness are: reduce suffering and increase happiness; increase control of your mind; experience reality as it is.
1. Wise Mind – is a balanced, aware perspective that helps in moving forward to goals, and using our innate wisdom. Wise mind is finding a middle path between an emotional mind and a reasonable mind. Emotional mind can be when we find ourselves ruled by our feelings, moods, and urges; dismissing facts and logic; being reactive and impulsive. Reasonable mind is when we find ourselves ruled by facts, reason, and logic; dismissing values and feelings; and seeming cool, rational, and task oriented. And wise mind is when we are using: intuitive thinking; common sense; balance; and wisdom.
2. Observe – notice your body sensations (through your eyes, ears, nose, skin and tongue). Pay attention on purpose to the present moment. Practice wordless watching with watching thoughts come into your mind and let them slip right by like clouds in the sky. Notice each feeling, coming and going, like waves in the ocean. Observe both inside and outside yourself.
3. Describe – put words on the experience like when a feeling or thought arises, or you do something, acknowledge it. Label what you observe; put a name on your feelings. Label a thought as just a thought, a feeling as just a feeling, an action as just an action. Unglue your interpretations and opinions from the facts. Describe the “who, what, when, and where” that you observe. Just the facts. Rememberif you can’t observe it through your senses, you can’t describe it.
4. Participate – throw yourself completely into activities of the current moment. Do not separate yourself from what is going on in the moment (dancing, cleaning, talking to a friend, feeling happy or sad). Become one with whatever you are doing, completely forgetting yourself. Throw your attention to the moment. Act intuitively from Wise Mind. Do just what is needed in each situation – neither willful (unwilling) nor sitting on your hands. Go with the flow – try your best to respond with spontaneity.
Mindfulness “how” skills:
5. Non-judgmentally – See, but don’t evaluate as good or bad; just the facts. Accept each moment like a blanket spread out on the lawn accepting both the rain and the sun and each leaf that falls upon it. Acknowledge the difference between the helpful and the harmful, the safe and the dangerous, but don’t judge them. Acknowledge your values, your wishes, your emotional reactions, but don’t judge them. When you find yourself judging, don’t judge your judging.
6. One-mindfully – pay attention to yourself now. be completely present to this one moment. Try a body scan meditation. Do one thing at a time notice the desire to be half-present, to be somewhere else, to go somewhere else in your mind, to multi-task…and then come back to one thing at a time. Let go of distractions if other actions, thoughts, or strong feelings distract you, go back to what you are doing…again, and again. Concentrate your mind if you find you are doing two things at a once, stop…go back to one thing at a time.
7. Effectively – be mindful of your goals in the situation and do what is necessary to achieve them. Focus on what works don’t let emotion mind get in the way of being effective. Act as skillfully as you can do what is needed for the situation you are in…not the situation you wish you were in; not the one that is fair; not the one that is more comfortable. Let go of willfulness and sitting on your hands.
This video is a summary of the mindfulness skills:
When it comes to coping with stress, depression, anxiety and so much more it is important to have a variety of tools and strategies available to help.
Dialectic Behavioral Therapy (DBT) is an entire therapeutic approach that is made of coping skills and strategies to help life feel like it’s worth living. Coping strategies help us get through difficult times, manage stress, intense emotions and feelings. At times these strategies can be the difference between a crisis and handling a situation more effectively.
A few coping ideas to share today are in the categories of “grounding” and “distractions”.
Distraction skills will absorb your mind into something else. Ideas here can include: conversation, reading, puzzles, phone scrolling, service, cleaning, games, TV, arts & crafts. These are all great resources however the biggest con is that the problem or emotions you were distracting from are still there and nothing was solved.
Grounding skills help you get out of your head and into your body as well as the world around you. Some ideas here can include using your 5 senses, walking in grass barefoot, holding cold ice, meditating, yoga, squeezing putty, and noticing things around you. These strategies are extremely effective. It’s important to remember sometimes it is better to stay a bit disconnected because emotions and feelings might be too much.
Check back in with us next week and you will find a blog entry about specific DBT strategies with linked videos and resources.
Affirmative therapy is an approach that focuses on creating a supportive and validating environment for individuals belonging to diverse communities, including the LGBTQIA+ community.
Cultural and Inclusive Competence
Affirmative therapists begin by developing cultural competence and gaining knowledge about the diverse identities within the LGBTQIA+ spectrum.
This includes understanding different sexual orientations, gender identities, and the challenges faced by individuals across the spectrum. Cultural competence lays the foundation for a therapist to provide effective and sensitive support.
And within understanding the spectrum of identities, it’s important to know that language plays a crucial role in therapy. Affirmative therapists use inclusive and gender-neutral language to create a safe and welcoming space for LGBTQIA+ clients. This involves using appropriate pronouns, avoiding assumptions about relationships, and being mindful of heteronormative language that may not resonate with clients.
Affirmation and Validation of Identity
Affirmation and validation are powerful tools in affirmative therapy.
Recognizing and affirming an individual’s gender identity and sexual orientation helps clients feel seen and accepted. Validating their experiences, whether positive or challenging, fosters a sense of trust and openness within the therapeutic relationship.
Additionally, affirmative therapy encourages LGBTQIA+ clients to explore and express their identities authentically. This involves discussing topics such as coming out, self-discovery, and the impact of societal expectations on their sense of self. Therapists facilitate a space where clients can navigate their unique journeys without judgment.
Addressing Minority Stress
LGBTQIA+ individuals may face minority stress due to societal discrimination and prejudice.
Therefore, affirmative therapy focuses on addressing these stressors and developing coping mechanisms. This may involve discussing the impact of discrimination on mental health, exploring resilience, and building strategies to navigate challenging environments.
Family and Relationship Dynamics
Family can be a complicated thing for many within the LGBTQIA+ community.
Affirmative therapists recognize the significance of family and relationship dynamics within the LGBTQIA+ community. Sessions may involve discussions about family acceptance, relationship challenges, and the unique experiences of LGBTQIA+ individuals in various cultural contexts.
Trauma-Informed Care
Many LGBTQIA+ individuals may have experienced trauma related to their identities.
In an affirmative therapy approach through a trauma-informed lens, it’s important to create a safe space for clients to explore and process any past traumatic experiences. This may involve integrating techniques such as EMDR (Eye Movement Desensitization and Reprocessing) or narrative therapy.
Final Thoughts
Affirmative therapy techniques for LGBTQIA+ clients prioritize understanding, validation, and empowerment.
Creating inclusive spaces that honor diverse identities and experiences is important, making the therapist’s role crucial within the LGBTQIA+ community. Through continued education, cultural competence, and a commitment to affirming practices, therapists can play a vital role in supporting their clients on their journey toward self-discovery and personal growth.
Contact Psychological Preventative Health to schedule a session today.
It’s important to recognize that therapy doesn’t have an age limit.
While the idea of children undergoing therapy may raise eyebrows for some, the truth is that addressing mental and emotional well-being from a young age can be a transformative and empowering experience.
Early Intervention = Lasting Results
Just as we prioritize regular check-ups for physical health, the same principle applies to mental health.
Early intervention allows therapists to identify and address potential issues before they become more deeply rooted. By working through challenges early on, children can develop healthy coping mechanisms that will serve them well into adulthood.
Building Emotional Resilience
Childhood is a time of rapid emotional development.
Therapy provides children with a safe and nurturing environment to explore and understand their emotions. Learning to navigate feelings such as anxiety, sadness, or anger with the guidance of a trained professional equips children with the emotional resilience needed to face future challenges.
Navigating Life Transitions
Children, like adults, experience various life transitions—whether it’s moving to a new school, the birth of a new sibling, or parents that are divorcing. Therapy can be instrumental in helping children navigate these changes, providing them with tools to adapt and grow in the face of uncertainty.
Fostering Healthy Communication Skills
Effective communication is a pillar of healthy relationships.
Therapy offers a space where children can express themselves freely and learn how to articulate their thoughts and feelings. Developing strong communication skills early on sets the stage for better interpersonal relationships in the future.
Addressing Behavioral Concerns
Some children may exhibit behavioral issues that can be challenging for parents and educators to understand and manage.
Therapy can uncover the underlying causes of such behaviors and offer strategies to address them constructively. It’s important to view behavioral challenges as growth opportunities rather than indicators of a child being “too young” for therapy.
Supporting Parents and Caregivers
Therapy isn’t just for the child; it’s also a resource for parents and caregivers. Professionals can offer guidance on effective parenting strategies, help manage expectations, and support the entire family unit.
Creating a Stigma-Free Environment
Normalizing therapy from a young age helps break down the stigma associated with seeking mental health support. When children grow up understanding the value of emotional well-being, they are more likely to continue prioritizing their mental health as they enter adolescence and adulthood.
A healthy decision to make as a family is the decision to embark on the journey of family therapy. Family therapy can help your family to understand and appreciate each other better.
Here are five benefits that family therapy can offer.
Improved and Effective Communication
Family therapy provides a structured and supportive environment for family members to express their thoughts and feelings.
One of the biggest foundations in all relationships is having good communication. In a family that is struggling, a therapist can help identify communication patterns, improve listening skills, and facilitate healthier ways for family members to interact with each other.
This enhanced communication can lead to better understanding and empathy among family members, which will make everyone happier.
Conflict Resolution
Families often face conflicts and disagreements.
In family therapy, these conflicts are addressed and resolved by identifying their underlying causes. A therapist can guide the family in finding constructive ways to manage and resolve conflicts, fostering a more harmonious and supportive family dynamic.
Enhanced Problem-Solving Skills
Family therapy equips family members with problem-solving strategies and coping mechanisms.
Families can develop effective problem-solving skills that extend beyond the therapy sessions by working together to identify and address challenges. This can lead to a more resilient and adaptable family unit.
To Understand and Be Understood
Being understood is one of the greatest feelings. Attending family therapy encourages a deeper understanding of each family member’s perspective, experiences, and needs.
This understanding can reduce misconceptions and promote empathy within the family. By exploring individual and collective experiences, families can develop a greater appreciation for each other’s uniqueness and strengths.
Building Stronger Relationships
Family therapy aims to strengthen family bonds and relationships.
Family members can develop a sense of connection and unity by fostering a supportive environment. Through therapy, families can work on rebuilding trust, improving intimacy, and creating a foundation for healthier relationships.
Benefit from Family Therapy Today
It’s important to note that the benefits of family therapy can vary depending on the specific issues being addressed and the commitment of family members to the therapeutic process. People have to want to change—this cannot be forced.
Additionally, the skills and insights gained in family therapy can extend beyond the family unit. This can have a positive impact on individual well-being and relationships outside the family.
For more information about family therapy or questions, contact the experienced therapists at Psychological Preventative Health today!
A healthy marriage is a lot of work; sometimes, you need some help. If you are working to create a healthy relationship with your partner, the following tips will help you achieve better results.
Tip: Be Yourself
Many people feel pressured to hide flaws or pretend to be the perfect partner.
It can be frightening to share your thoughts and feelings in therapy, but this is essential to any healthy relationship. Hiding your true self to your partner may seem like a good idea initially because you want them to see an “ideal” version of you, but it can damage your long-term relationship.
Being true to yourself will help you build intimacy and create a deeper connection.
Tip: Be Honest
In marriage therapy, don’t lie to the therapist.
You might feel tempted to lie in therapy to avoid embarrassment or to prevent hurt feelings. However, even the best couples therapy techniques may not help if you aren’t honest.
Avoid these impulses by expressing your true feelings—even when difficult. The truth may be difficult to hear, but it is the only way to determine what you and your partner need to work on.
Tip: Share Your Goals
Before getting too deep into therapy, you and your partner should discuss your relationship goals. These goals can help you to stay on track, monitor your progress, and help you both to stay on the same page.
Some common goals to have are:
Improved ways of communication
Healthier ways to resolve conflict
Finding the root causes of conflict
Tip: Active Listening
You should not only share your feelings and thoughts but also take the time to explain them.
After you explain yourself, make sure to actively listen to your partner when they are ready to express their point of view. It’s easy to get defensive; however, try understanding your partner’s perspective. Research consistently shows that active listening can greatly improve relationships.
You can show interest in what your partner has to say by being engaged in what they say. For example, nod along to statements or stare at them as they speak.
Tip: Ask Questions
Along with listening, ask questions. Asking the right questions can help you understand what your partner says or where they are coming from.
When asking questions, wait until your spouse is done talking first. This way, it shows that you care and validate their emotions. It also shows that you’re interested in learning more about them.
Adolescence is a whirlwind phase in life characterized by rapid physical, emotional, and psychological changes. It’s a time of self-discovery, identity formation, and establishing one’s place in the world. However, it can also be a challenging period marked by uncertainty, peer pressure, and roller coaster emotions.
As parents, caregivers, and mental health professionals, supporting adolescents through this critical stage is essential to their overall well-being.
1. Establish a Safe and Trusting Environment
First of all, at PPH Therapy we create a safe space for adolescents to express themselves openly without fear of judgment.
Therapy sessions are welcoming, confidential, and non-critical. Adolescents often feel vulnerable during this time, so building trust with our therapist is essential to the success of therapy.
Additionally, as parents, your teens should be able to come to you for anything. Create an open, accepting environment; allow them to be free to say whatever they want without lectures or reprimands.
2. Focus on Active Listening
Listening actively and empathetically is a cornerstone of effective adolescent therapy.
Please allow them to voice their concerns, fears, and dreams, and refrain from interrupting or imposing adult perspectives. By truly hearing their experiences, you can gain insights into their inner world and develop appropriate interventions.
3. Validate Their Emotions
Adolescents experience many emotions, and validating what they’re going through is essential. Even if their emotions seem irrational, acknowledging their feelings as real and significant fosters a sense of self-worth. They’ll feel seen and understood.
4. Encourage Self-Expression
Not all adolescents are comfortable expressing themselves verbally.
Therefore, be open to alternative forms of expression, such as art therapy, music therapy, or writing. Engaging in these creative outlets can help adolescents process their emotions and experiences in a non-threatening manner.
5. Address Identity and Self-Esteem Issues
Adolescence is a time when young individuals seek to define their identity and sense of self. Therapy can be a safe place to explore questions of identity, self-esteem, and self-worth. Encourage adolescents to discover their strengths and values while gently challenging negative self-perceptions.
6. Address Peer Relationships and Social Challenges
Peer relationships play a significant role in an adolescent’s life, often bringing joy and stress. Discussing friendship dynamics, conflict resolution, and social challenges can help adolescents develop healthier relationship patterns and coping strategies.
7. Cultivate Resilience and Coping Skills
Helping adolescents build resilience and effective coping mechanisms is vital. Teach them how to deal with stress, setbacks, and disappointments constructively. This will empower them to face life’s challenges more confidently.
8. Normalize Seeking Help
Many adolescents may hesitate to seek therapy, fearing it makes them “different” or “weak.” So, normalize the idea of seeking help for mental health, just as they would for physical health. Emphasize that therapy is a tool for personal growth, not a sign of weakness.
Maintaining a healthy and fulfilling relationship requires effort, communication, and understanding. However, even the strongest partnerships encounter challenges and conflicts that can strain the bond between partners.
When difficulties arise, seeking professional help through couples therapy can provide invaluable guidance and support. If you and your partner are considering therapy, here are six reasons to inspire you.
1. Enhancing Communication and Conflict Resolution Skills
One of the fundamental pillars of a successful relationship is effective communication.
Couples therapy offers a safe and neutral environment where couples can learn and practice healthier ways to express their needs, concerns, and emotions. Therapists provide invaluable tools and techniques to improve communication skills, such as active listening, assertiveness, and empathy.
In this space, couples can reduce misunderstandings, resolve conflicts, and deepen their connection by learning to communicate more effectively.
2. Gaining a Deeper Understanding of Each Other
One of the best things about couples therapy is that it facilitates a deeper understanding of one another’s thoughts, feelings, and perspectives.
Skilled therapists guide couples through conversations that uncover underlying issues, past traumas, and unmet needs. This increased awareness fosters empathy, compassion, and a greater appreciation for each other’s experiences. By gaining insight into their partner’s inner world, couples can strengthen their emotional connection and build a more solid foundation for their relationship.
3. Strengthening Relationship Bonds
Relationships evolve, which means couples need to nurture their bond continuously.
In couples therapy, partners can rediscover what initially drew them together and reignite the spark that may have diminished over time. Therapists guide couples in developing shared goals, interests, and values, fostering a sense of partnership and teamwork. Couples can build a resilient and enduring connection by investing in their relationship through therapy.
4. Resolving Long-standing Issues
Unresolved issues and resentments can create a significant strain on a relationship.
Couples therapy provides a structured and supportive environment for addressing these long-standing concerns. Therapists assist couples in identifying the root causes of conflicts and guiding them toward effective resolution. This process promotes forgiveness, healing, and a sense of closure, allowing couples to move forward with a renewed sense of harmony.
5. Strengthening Emotional and Mental Well-being
Relationship difficulties can take a toll on individuals’ emotional and mental well-being.
Couples therapy focuses on the relationship itself and offers support for individual growth. Therapists help partners develop self-awareness, self-esteem, and coping strategies to manage stress and emotional challenges. As individuals experience personal growth, they bring a healthier and more balanced self to the relationship, benefiting both partners.
6. Preventing Future Issues
Couples therapy is not solely reserved for relationships in distress; engaging in therapy as a preventative measure can be incredibly beneficial.
In therapy, couples can prevent lingering issues from escalating into significant challenges by addressing minor concerns early on. Additionally, couples therapy equips partners with tools to effectively navigate future conflicts and maintain a healthy relationship in the long term.
There was a lot of stigma surrounding topics like mental illness and addiction. Fortunately, nowadays, people are much more open about seeking the help they need.
Here in Ogden and Salt Lake City, therapy can be used to treat many mental conditions, including anxiety, depression, and obsessive-compulsive disorder. But, of course, you don’t have to have any of these specific conditions to seek therapy—anyone can meet with a therapist.
However, therapy can sometimes still get a bad rap. Some people might be too dependent on what they see on television or in fictional books, which causes a distorted view of what therapy is.
Even though a lot of information is available, it can be easy to fall for the misconceptions surrounding therapy.
Only “Crazy” People And Those With Big Problems Go To Therapy
First, “crazy” has many different connotations—sometimes, good ones. Secondly, it’s untrue.
If you are in a crisis, therapy can make a huge difference in your life. But you don’t need to suffer from a severe mental illness to get to therapy. Therapy clients often struggle with the same issues we all deal with daily: relationships, self-doubt and confidence, self-esteem, and work-life stress.
Therapy Is Like Talking To A Friend
It’s easy to see therapy as a conversation with a friend. Because with friends, you can share your feelings. And a good friend can be there for you during stress or emotional distress.
However, therapy is very different from your relationships with family and friends. Your therapist is a trained professional who has learned the most effective evidence-based techniques to assist you in taking control of your mental health.
Also, your therapist will help you manage your emotions and challenge your negative thoughts, behaviors, and patterns. They will teach you how to build good relationships and avoid toxic ones. During your sessions, you’ll learn techniques to calm your emotions and stay grounded.
You Only Need One Session
Sometimes, movies make it seem like one session solves all the problems, but it doesn’t work in real life.
Here at Psychological Preventative Health, most of our sessions are scheduled for 55 minutes. And you can’t learn everything about someone in 55 minutes. Getting to the root of the problem will take many sessions.
Therapy Doesn’t Work
You might think therapy is a joke.
If you’re in a bad or dark place in your life, it can be difficult to imagine not feeling like this. However, therapy works and has made a huge difference in many lives.
Of course, it’s important to remember that therapy is a journey that’s unique to each individual. No two experiences will be the same. Therapy makes the most impact when you meet the right therapist who caters the best treatment for you.
Seek The Help You Need Today
If you want to take control of your life, schedule a session today!
With two convenient Utah locations—Salt Lake City and Ogden—Psychological Preventative Health is here for you. With our team of licensed SelectHeath professionals, you’re in good hands.
Here at psychological preventative health, we utilize evidence-based treatments to help you on your wellness journey.
Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Acceptance Commitment Therapy (ACT) are examples of those treatment modalities.
This guide will help break down the main elements of CBT, DBT, and ACT.
What is Cognitive Behavioral Therapy (CBT)
“People’s reactions always make sense once we know what they’re thinking” – Judith Beck
Cognitive Behavioral Therapy (CBT) is a treatment modality commonly used by mental health professionals. The premise behind CBT is the idea that psychological problems, or difficulty in mental wellness, might occur when a person has unhelpful ways of thinking that can lead to unhelpful patterns of behavior. The thoughts that occur may be in our awareness or they can occur subconsciously.
The goal of CBT is to identify negative core beliefs and automatic thoughts that interfere with our ability to function and find peace in everyday life and work towards a more positive self-image.
CBT is an ongoing process, so it does not end when the therapy session is complete. During the session, the client and therapist will work together to come up with ideas to help bring greater insight into the thoughts and feelings of the client throughout the week.
The client might journal, take notes about feelings and thoughts, read relevant books, and practice exercises that have been taught during the therapy session.
Who can benefit from CBT?
Cognitive Therapy has been found to be very effective in treating depression, anxiety disorders, obsessive-compulsive disorder, eating disorders, PTSD, and other mental illness.
What is Dialectical Behavior Therapy (DBT)?
“Emotions are not good, bad, right, or wrong. The first step to changing our relationship to feelings is to be curious about them and the messages they send to us.” – Lane Pederson
Dialectical Behavior Therapy (DBT) is another treatment modality used in psychotherapy in individual or group settings. In DBT, therapists help clients gain greater flexibility in their thinking through skills training.
This is accomplished by synthesizing opposites – and finding a middle ground. So, rather than looking at things as black and white, we can find the grey in between.
Other skills addressed in Dialectical Behavior Therapy (DBT), include acceptance, distress tolerance, and interpersonal skills.
The client and therapist plan together ideas and activities that will work towards their goals.
This might look like completing a diary card daily and reviewing and practicing skills learned.
This also allows the client and therapist to process skills used during the following session.
Who can benefit from DBT?
Dialectical Behavior Therapy (DBT) is helpful for anyone who becomes overwhelmed by intense feelings and emotions and also might engage in unwanted behaviors such as self-harming behavior, rage, anger, impulsive behavior, substance abuse, suicidality, or experiencing a lot of conflict in interpersonal relationships.
This technique is helpful for those suffering from depression, anxiety, PTSD, and especially those diagnosed with personality disorders such as borderline personality disorder.
What is Acceptance Commitment Therapy (ACT)?
“What you resist not only persists, but will grow in size.’’ – Carl Jung
Acceptance Commitment Therapy (ACT – and pronounced as the word act) is yet another psychotherapy modality utilized at Psychological Preventative Health.
Acceptance Commitment Therapy (ACT) works to allow people to move with all aspects of life, both the wonderful and the most difficult parts, by utilizing skills in mindfulness, goal orientation, and acceptance. In this treatment, acceptance is used to counteract avoidance.
While utilizing ACT, the therapist and client work together to identify personal values, goals, and practice re-directing your thoughts and behaviors to move towards your ideal.
A critical element to ACT is the application of skills discussed and practiced in between sessions. This may include journaling, worksheets, and other exercises to enhance the therapeutic learning experience.
Who can benefit from ACT?
ACT has been found to be effective in working with individuals who suffer from addiction, depression, anxiety, personality disorders, and other behaviors that increase difficulty in life.
We’re here to help guide you on your wellness journey
Our caring clinicians at Psychological Preventative Health can help provide thoughtful and gentle guidance through the difficulties of life.
If you have any questions regarding your mental health, please don’t hesitate to reach out to us. We would be more than happy to help you get the care, treatment, resources, and respect that you need and deserve. We look forward to serving you!
