Get Rid of Anxiety and calm down intense emotions quick- with this tip! DBT SKILLS Training- TIPP SKILLS (distress tolerance skills). Today's DAILY DBT: Anxiety? Intense emotions? Need help calming down? If you have anxiety/panic or other intense emotions and need help calming down read this info below! 🔹🔸Distress Tolerance skills- TIPP SKILLS🔹🔸 * When do we need to use TIPP SKILLS? When you are in a crisis or a high emotional state (feeling overwhelmed or consumed by emotion). * Try one of these skills:* Today we will discuss T- Tip the temp to calm down. 1.🔹T for. TIP the Temp. of your face using cold water for up to 30 seconds ( activating the Dive Reflex). 2.🔹I for in an INTENSE workout. 3.🔹P for PACED breathing. 4.🔹P for PAIRED muscle relaxation. #therapy #mentalhealth #selfcare #mentalhealthawareness #anxiety #healing #love #psychology #health #therapist #wellness #depression #selflove #mentalhealthmatters #counseling #mindfulness #motivation #recovery #fitness #trauma #meditation #psychotherapy #massage #mentalillness #counseling #life #art #wellbeing #ptsd #yoga

www.treeoflifeselfcare.com #mentalhealthawareness #mentalhealth #depression #music #therapist #therapy

www.treeoflifeselfcare.com #mentalhealthawareness #mentalhealth #depression #music #therapist #therapy

During this exercise, you will visualize yourself resting near a stream. Whenever thoughts enter your mind, you will imagine placing them atop a leaf, and watching as they float away. Instead of seeing the world from “inside” your thoughts, you will take a step back and view them from afar. By doing so, you will gain perspective on your thoughts and feelings, reducing their power. Find a quiet place, free of distractions. Sit or lie down in a comfortable position. Close your eyes or let your gaze soften. Begin taking slow, deep breaths. Instructions Visualize Imagine you are resting by the side of a stream. This scene can look however you like. Use all your senses to imagine what the stream and its surroundings look like, the sound of the water and other ambiance, the physical sensations, and anything else that comes to mind. Meditate- Your objective during this exercise is simply to focus on the stream. When distractions enter your mind, such as thoughts or feelings, take a moment to notice them without judgment. For example, if you are distracted by other obligations, notice and acknowledge to yourself: “I am thinking about my to-do list.” Manage Your Thoughts:: After taking a moment to observe a thought or feeling, return your attention to the stream. Place your thought upon a leaf. You might imagine writing the thought on the leaf or attaching it in some other way. Place the leaf in the water and watch it float down the stream until it disappears. Practice Continue visualizing the stream, simply observing and releasing any thoughts that enter your mind. There is nothing else you need to do. You may set a timer for 10-15 minutes to know when practice concludes. Treat all of your thoughts and feelings the same, whether comfortable, uncomfortable, or neutral. The goal is to become aware of your experience—not to change or improve it. With regular practice, the leaves on a stream exercise will become easier, and its positive effects more powerful. Custom Video made by Tracy Dawn. LOS by therapy aid. www.treeoflifeselfcare.com #mentalhealthawareness #mentalhealth #depression #music #therapist #therapy #anxiety #anxietyrelief #mindfulness #mindset