Well with Arielle Lorre 229: How to Deal with Big Emotions, Change Behavior, and Reframe Happiness with Dr. Maddy Ellberger
13 snips
Feb 15, 2023 AI Snips
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DBT Prioritizes Behavior Change
- DBT focuses on changing behaviors first rather than thoughts to quickly influence emotions.
- Changing behavior is easier and leads to emotional and cognitive changes faster than trying to change thoughts initially.
Build a Distress Tolerance List
- Create a distress tolerance list with 10 activities that refocus your attention when urges strike.
- Use this list to mindfully interrupt urges and cope without engaging in ineffective behaviors.
Cold Water Face Dunk Resets Emotions
- Use the physiological dive reflex by holding your breath and immersing your face in cold water to activate calming parasympathetic response.
- This method resets intense emotional and physical arousal without requiring effortful thought.