Information, Strategies, Suppport and Awareness
Information, Strategies, Suppport and Awareness
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Your exhale is a brake pedal. Most people don’t know this. When you inhale, your heart speeds up slightly. When you exhale, it slows down. This is called respiratory sinus arrhythmia, and it’s been happening your whole life without your permission or awareness. Today you’re going to use it on purpose. Here’s the practice: breathe …
DBT’s Check the Facts skill helps you figure out if your emotion fits the situation — or if it’s responding to an interpretation instead of reality.
Neuroscience has a very fancy term for something your kindergarten teacher already knew: name it to tame it. Dr. Dan Siegel coined the phrase. The research behind it is solid: when you put a name to an emotion, activity in the amygdala — the brain’s alarm system — decreases. The emotion doesn’t disappear. But it …
The DBT TIPP skill changes your body chemistry fast when emotions take over. Temperature, Intense exercise, Paced breathing, Paired muscle relaxation — here’s how to use it.
You’ve been told to do a body scan. You’ve fallen asleep every time. This one’s different. The classic body scan — lie down, close your eyes, slowly move your attention from toes to head — is genuinely useful. It’s also genuinely easy to abandon after thirty seconds when your brain decides it has better things …
Radical Acceptance is a DBT distress tolerance skill — not giving up, not approval, just stopping the war with reality. Here’s how it works.
Miosotys Santiago survived childhood trauma, a psychiatric hospitalization, and narrowly escaped Tower One on 9/11. What eventually helped wasn’t strength. It was acceptance.
Wise Mind is a core DBT skill — the quiet intersection of your emotions and your logic. Here’s what it feels like and how to access it.
At 13, Hannah’s anxiety was destroying her friendships and her family. DBT gave her something no one had before: a way to actually interrupt the flood. This is how it started.
You don’t have to write about your feelings in a leather-bound notebook by candlelight. Try this instead: every evening, write three sentences. One thing that happened. One thing you noticed. One thing you’re glad about. That’s it. No introspection required. No flowing prose. Just three sentences before you doomscroll. Over time, you’ll have an accidentally …