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S.T.O.P. Skill (Distress Tolerance)

[youtube https://www.youtube.com/watch?v=v3w_rIkTxIk&feature=youtu.be] Today we will practice the S.T.O.P. Skill. S.T.O.P. is an acronym, which stands for: Stop! Take a Step Back. Observe. and Proceed Mindfully. This acronym and these steps can be helpful for tolerating distress in the moment. First, S stands for Stop. Don't move a muscle. Don't speak, don't act. T stands for Take a Step Back. This...[ read more ]

Holding Yourself In Kindness and Care

  [youtube https://www.youtube.com/watch?v=7-SDf6UkNJk] Today we read a mindfulness exercise. Find a comfortable sitting position and be aware of your breathing. The following mindfulness will direct you to view yourself as a close friend would view you--with love and care, and without judgment.   This mindfulness exercise is read by Dr. Kirsten Moore, Psy.D. Thanks for listening!

Let’s Talk About Combating Anxiety

[audio mp3="https://balanceandpotential.com/wp-content/uploads/2020/05/listening_to_your_wise_mind.mp3"][/audio]   Let’s talk about combating anxiety, loneliness, and irritability by listening to your wise mind. Many of us are feeling uncertain about the future, or even the present. Our routines are out of whack. We may be isolating ourselves and feeling deep loneliness. Or, we may be spending much more time with our loved ones and feeling the...[ read more ]

Self-Soothing Using the Six Senses

Self Soothing Skill Today's skill is self-soothing using the six senses. Thesehttps://balanceandpotential.com/wp-content/uploads/2020/05/Self-Soothing-Skill-.aac are vision, hearing, scent, taste, touch, and movement, or in other words, awareness of your body in space. You can pick and choose things to stimulate those senses, things that bring you calm. * * * For vision, that might mean looking at old pictures that bring you...[ read more ]

Introducing SKILL-A-DAY!

Our lives have changed as a result of this pandemic. Here, we will walk you through skills and techniques that our expert therapists find helpful in their everyday lives. These skills can help you navigate feelings of loneliness, irritability, anxiety, and grief during this time. Stay tuned for written instructions, audio and video recordings.

DBT Skill: One-Mindfully

The advent of the New Year offers an ideal opportunity to share my favorite DBT skill, One-Mindfully. The use of this skill is instrumental in assisting those individuals who make New Year’s resolutions actually succeed in reaching their goals, finishing tasks, or completing larger projects. It is also helpful for anyone who desires to decrease personal stress or suffering, find...[ read more ]

Accumulating Positive Experiences

Emotional regulation can be difficult for anyone that is running from an empty cup. I like to think of it more like a bank account though instead of a cup. If someone’s emotional reserve bank account is at $10 and they come to an interaction that requires a $20 withdrawal, their emotional regulation skills are most likely not going to...[ read more ]

How to Talk to a Loved One About Getting Treatment for Their Mental Health

Just about every family has a "black sheep"; someone who's always causing trouble, or maybe is more of a free spirit. Sometimes however, the "black sheep" of the family is someone with a serious mental health issue. If you have a loved one who you believe may need mental health treatment, there are things you can do to try and...[ read more ]

5 Ways to Get Your Teenager to Talk to You

It's tough trying to get your teen to talk. Science has shown that the teenager's brain has yet to fully develop the frontal cortex, which is the area that controls our ability to reason, and to think before we act. As your teen's brain develops, they're also learning new things about themselves and their surrounding world; simultaneously, they're dealing with...[ read more ]

Getting Your Inner Spark Back: 5 Tips to Loving Yourself Again

We are born knowing that we are infinitely lovable. Babies and toddlers demand love and attention. They ask to be held, they ask for toys and presents and they feel they deserve them. When we’re very young, we simply somehow just “know” that we are amazing and deserve nothing but goodness.But then something happens…We get programmed by kids at school...[ read more ]



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