Acceptance and change are not opposites. DBT teaches you to hold both at once: this is how I feel, and I can still act skillfully.
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Open in SpotifyHave you ever felt like your emotions were in control instead of you? In this episode, let's delve into Dialectical Behavioral Therapy (DBT), the emotional sibling of Cognitive Behavioral Therapy (CBT)!
Wise mind is where emotion mind and reasonable mind overlap.
Distress tolerance skills exist for the moments when solving the problem is not an option yet.
Validation comes before any skill. You cannot regulate what you refuse to acknowledge.
The next time a feeling crests, try the cold-water version of TIPP: splash cold water on your face for thirty seconds and notice your heart rate settle.
“Which two truths about my situation feel contradictory right now, and can both be true?”
Write about itFind the overlap between what you feel and what you know.
Use it when
Emotion is driving, or logic has gone cold and dismissive.