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  • Writer's pictureKat Schultz

3 DBT Skills for Coping with Stress

**This is a topic we covered in our webinar: Coping Under Stress: Your Body's Response & 3 DBT Skills to Help Regulate which also goes into how stress affects the body**


Stress affects us all. The World Health Organization defines stress as "a state of worry or mental tension caused by a difficult situation." One way or another, we've all been there. There are many different ways to relieve stress, including using Dialectical Behavior Therapy (DBT) skills. One of the modules in DBT is called Distress Tolerance and it is full of skills to deal with distress, which is severe, prolonged stress. Many folks who come to DBT struggle to cope with distress and may use coping mechanisms that are harmful. DBT offers more constructive ways to cope.


Three skills that can help with stress that we will be covering in the webinar are TIPP, half-smile, and self-soothe. Here's a preview of each of these skills:


TIPP is a "body hack" skill that jolts your mind out of distress by forcing it to focus on physical sensations. It includes using temperature, intense exercise, and paced breathing paired with muscle relaxation.


Half-smile is another "body hack" where you turn the corners of your lips upward in a tiny smile to convince your brain that your distress is already relieved.


Self-soothe comforts you by utilizing your five senses. Use essential oils, sit under a weighted blanket, pet your soft pet. Activities like that can make you feel safe when your nervous system is feeling unsafe.


Join us at our webinar on May 3rd to gain a more in depth understanding of these skills and learn about stress' biological effects. Purchase your ticket here. We look forward to seeing you!

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