DBT Skills: Wise Mind, Emotional Mind and Reasonable Mind

Wise Mind is a core dialectical behaviour therapy (DBT) mindfulness skill. In DBT, wise mind is one of three states of minds we can operate out of. Through wise mind we can access our inner wisdom and intuition, but in order to comprehend what we mean by wide mind, it’s helpful to first understand the other two states of mind, reasonable mind, and emotional mind, also known as simple emotion mind. Watch the video below to learn more:

DBT Skills: Wise Mind, Emotion Mind and Reasonable Mind

 
 

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COVID-19 Stress, Anxiety, Depression and Mental Health

A lot of people are struggling with their mental health right now due to stress and anxiety related to the coronavirus.It’s also common to feel isolated and lonely, and trying to deal with everything that’s going on these days is leaving a lot of people feeling depressed

Here are a couple of videos that can help you deal with COVID-19 stress and anxiety, as well as feelings of depression related to the COVID-19 blues, and how to take better care of your mental health during the coronavirus pandemic.

6 Tips to Reduce COVID-19 Stress & Anxiety

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CBT and DBT Skills: Behavioral Activation, Opposite Action for Depression

Behavioral Activation is a CBT technique that uses opposite action, one of the emotion regulation dialectical behavior skills. to help us improve our mood by changing our behavior.

When we’re feeling depressed we tend to not want to do much of anything, which only leaves us feeling more depressed. With behavioral activation, we work on increasing our level of activity by engaging in activities that give us a sense of pleasure, achievement, and/or social connection. Behavioral activation is one of the most effective things we can do to help lift our mood and start to pull ourselves out of a period of feeling depressed.

CBT, Behavioral Activation and Depression

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Graded Exposure, Systematic Desensitization & Anxiety

When we’re feeling anxious about something, it’s natural to want to avoid it, but avoidance is one of the worse things we can do for anxiety, and the more we avoid something, the more anxious it tends to make us. The opposite of avoidance is exposure, and one of the keys to reducing anxiety is to exposure ourselves to the things that cause us anxiety, through a gradual and controlled process called Graded Exposure or Systematic Desensitization.

Watch the videos below to learn why avoidance increases our anxiety and how we can use graded exposure or systematic desensitization to lower our anxiety.

Reducing Anxiety and Avoidance with Exposure

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Managing Panic Attacks With Cognitive Behavioral Therapy (CBT)

panic attackPanic attacks, also known as anxiety attacks, are sudden and intense waves of anxiety that can leave you worried you’re having a heart attack, about to pass out, going crazy, or with any number of other fears that something is seriously wrong with your health. Panic attacks are terrifying in isolation, and panic disorder occurs when panic attacks arise on a regular basis.

The most effective treatment for panic attacks and panic disorder is Cognitive Behavioral Therapy, or CBT. In the videos below, learn how anxiety escalates into a panic attack, and how you can use CBT to defuse a panic attack and make it less likely you have panic attacks in the future.

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Opposite Action and Emotion Regulation Skills in DBT (Dialectical Behavior Therapy)

Opposite Action is one of the emotion regulation skills from Dialectical Behavior Therapy, or DBT, in which we learn how changes in our behavior can change how we feel.

Our moods and emotions tend to dictate how we behave, but acting in these ways tends to intensify what we’re already feeling. With opposite action, we act opposite to the way our feelings and emotions are telling us to act, and by acting in this opposite way, we calm our emotions and can improve our mood and the way we’re feeling.

DBT: Opposite Action Emotion Regulation Skill

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How to Sleep Better & Cure Insomnia With CBT-i

Cognitive Behavioral Therapy for Insomnia (CBT-i) is the most effective treatment for insomnia. CBT-i teaches you how to sleep better and can often cure insomnia altogether. The main components to cognitive behavioral therapy for insomnia are reducing negative sleep thoughts (NSTs), and practicing good sleep hygiene and more effective sleep scheduling, sometimes known as sleep restriction therapy. Learn more about CBT-i in the videos below.

How To Sleep Better And Cure Insomnia With CBT

 
 

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What is Acceptance and Commitment Therapy (ACT) & How Does it Work?

Acceptance and Commitment Therapy, or ACT, is a mindfulness-based therapy developed by Steven Hayes. The aim of Acceptance and Commitment Therapy is to enable us to live a more meaningful life that is congruent with and reflects our values and what is important to us. Acceptance and Commitment Therapy helps us do this by giving us the tools that allow us to move past whatever barriers we face as we travel along our path towards building a valued life.

To learn more about Acceptance and Commitment Therapy, please watch the video below, and check out my post on Cognitive Fusion and Cognitive Defusion.

Acceptance and Commitment Therapy

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