Crisis to Calm: 4 DBT skills with Dr. Monica Johnson

Nov 30, 2023

Dr. Monica Johnson, an expert in Dialectical Behavior Therapy, discusses the transformative effects of DBT on managing intense emotions and mood disorders. Topics include crisis management, calming techniques like deep breathing and progressive muscle relaxation, and the importance of relaxation and facial tension in interactions.

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INSIGHT

DBT Applies Beyond One Diagnosis

DBT treats emotion dysregulation as a core problem across many diagnoses, not just borderline personality disorder.
Dr. Monica Johnson explains DBT works for depression, anxiety, PTSD, eating disorders, and anger issues.

INSIGHT

Hold Opposing Truths To Find Flexibility

Dialectics ask you to hold two truths at once instead of choosing extremes.
Johnson illustrates that accepting both sides creates flexibility to move forward productively.

ADVICE

Use The TIP Acronym In Crisis

Use the TIP skill to change body chemistry during intense anxiety or panic moments.
TIP stands for Temperature, Intense exercise, Paired breathing, and Progressive muscle relaxation.

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Follow Dr. Monica Johnson: https://www.psychologytoday.com/us/contributors/monica-johnson-psyd https://twitter.com/QDTSavvyPsych

In this video, we're joined by Dr. Monica Johnson, an expert in Dialectical Behavior Therapy (DBT), as we explore the transformative effects of DBT on managing intense emotions and mood disorders, including depression, anxiety, PTSD, and eating disorders.

This video is an essential guide for anyone seeking to understand how DBT can be a powerful tool in controlling the fight, flight, freeze response, managing physical anxiety symptoms, and averting panic attacks.

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.