Life is hard. It’s easy to react in ways you later regret or to shut down completely. If you’ve ever felt hijacked by your feelings, you’re not alone. Today, let’s look at DBT skills which offer practical, hands-on skills to stay grounded—even in the middle of chaos.
Here are four DBT techniques I often share with clients. You don’t need to master all of them at once. Start with one, and build from there.
1. STOP: Pause Before Reacting
This DBT acronym helps interrupt impulsive reactions:
- S: Stop. Freeze. Don’t act right away.
- T: Take a breath. Anchor yourself in the now.
- O: Observe. Notice your thoughts and surroundings.
- P: Proceed mindfully. Choose your next step with care.
Using STOP gives you a moment to think clearly before reacting from pure emotion.
2. TIP: Shift Your Body State
When emotions take over, your body needs help calming down. TIP brings fast physical relief:
- T: Temperature (splash cold water or use an ice pack)
- I: Intense exercise (jumping jacks or a brisk walk)
- P: Paced breathing and muscle relaxation
These body-based tools help settle your nervous system so your brain can function again.
3. Self-Validation: Name What’s Real
Instead of beating yourself up, try recognizing what you’re feeling with kindness. You might say, “Of course I feel anxious—this is hard.” Validation doesn’t mean you like the feeling, just that it makes sense.
4. Wise Mind: Trust Your Center
We all have a logical mind and an emotional mind. DBT teaches you to find your Wise Mind—the calm inner place where reason and intuition meet. To access it, pause, breathe deeply, and ask, “What would Wise Mind say right now?”
Support for Emotional Balance in Idaho
If you’re tired of feeling like your emotions are in charge, these DBT skills for emotions can help you regain calm and control. I offer personalized telehealth sessions for adults all across Idaho. Whether you’re in a wide-open farming town or a growing, sprawling city, therapy is just a click away.
Ready to take the first step toward emotional steadiness? Schedule a free 15-minute consult, get to know more about Brenda, or check out our frequently asked questions. Your path to steadier mental health in rural Idaho starts here. But if you live in urban Idaho, you’re out of luck! – Just kidding! I do not discriminate based on location.
Idaho Mental Health Resources
If you or someone you love needs support, you’re not alone. Below are trusted resources available to adults and families across Idaho—including 24/7 crisis help and statewide services.
Idaho Department of Health and Welfare: Behavioral Health Crisis Resources
NAMI Idaho: namiidaho.org
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