Choices Counseling & Skills Center

@lianafinck not making things worse may require you to interrupt habitual patterns and slo w w w w down . . . .... . . . . . . . . . #what #might #you #do #less #of #take #the #break #or #the #walk #step #back #from #doing #justsayno #to #blowing #things #up #distress #tolerance #skills #STOP #dbt #dbttherapy See more

@morganharpernichols pay attention to the subtle changes. . . . .... . . . . . . #acceptance #of #what #is #observe #describe #without #judgment #paradox #when #we #accept #we #change #dbt #dbtskills See more

@momowelch oui. Need something pleasant? Eat ice cream. . . .... . . . . . . . . . #love #ice #cream #sick #of #news #election2020 #stomach #in #knots #icecream #chills #us #out #TIP #soon #it #will #be #the #holidays #oui #got #my #dbtskills #in #backpocket #dbt See more

@soflytaxidermy b lieving we are lovable is a decent way to b gin the week. . .... . . . . . . . . . . . . . . . . . . . #be #love #become #loving #awareness #one #thing #at #a #time #fredrodgers #on #a #monday #bees #are #beautiful #and #so #are #you #dbtskills #improvethemoment #selfsoothe #dbt #way #of #beeing See more

@doot_doodles overwhelm is when many emotions, feelings, thoughts, urges, bodily sensations all come up at once. We all gotta breathe a little deeper and slow things down a bit or distract your heart out. Do whatever works. . . . .... . . . . . . . . . . . . . #one #thing #at #a #time #overwhelmed #is #temporary #dbt #dbtskills See more

@keeleyshawart byeeeeeee . . . .... . . . . . . . . . . #bye #monsters #of #the mind #interested #in #creative #imaginative #discerning #hilarious #thoughts #dbt #mindful #of #currentthoughts #noticing #without #attachment #life #worth #living #goals See more

@igototherapy no one is always right. Please bring grievances up with your therapist. Doing so may be a reparative opportunity . . . .... . . . . #repair #have #hard #conversations #practice #building #mastery #wecandobetter #dbt #dbttherapy #GIVE #FAST See more

@theempathyvote take care today and in the weeks ahead. . . . .... . . . . . #feel #your #emotions #before #you #act #on #an #emotion #try #to #STOP #and #ask #wisemind #is #this #effective #? #selfsooth #bodymovement #sing #cry #do #what #works #dbt #dbtskills See more

@preemptivelove sending well wishes to all this week. Lokah Samastah Sukhino Bhavantu is a Sanskrit mantra which means: May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all. .... . . . . . . . . . #lovingkindness #metta #election #2020 #mayallbeingsbefreefromfear #Please #copeahead #distresstolerance #skills #dbt #dbtskills See more

@b_loper . . . .... . . . . . . . . . #happyhalloween #friends #come #in #all #shapes #and #sizes #dbt #dbtskills See more

@drheidigreen . . . .... . . . . . . . . . . . . . . #learn #tolerance #because #it #will #reduce #suffering #distresstolerance #dbt #dbtskills See more

@therapyforwomen . . . .... . . . . . . . #lifelong #practice #boundaries #limits #clarify #assert #practice #reassess #maintain #avoid #violating #the #limits #others #have #created #respect #GIVE #FAST #dbtskills #dbt See more

@somethingnewwithshanti If you’d like to continue or develop a friendship these four suggestions are golden. Remember, things take time and effort. P.S. Who taught you to assume people don’t like you?! It’s a thought and not something you have to believe...hope you give yourself and others the benefit of the doubt . . .... . . . . . . . #friends #in #adulthood #and #during #covid_19 #initiate #assumethebest #showup #and #keep #showing #up #and #remember #its #ok #to #be #you #vulnerability #dbtskills #dbt See more

@helping.you.navigate 1. Describe the situation that is likely to prompt a problem or target behavior. Check the facts, not your interpretation of the events. Be specific in describing the situation (what actually happened). Name the emotions and actions that may interfere with you being effective 2. Decide what coping or problem-solving skills would be helpful and what you are willing to use in the situation. Be specific. Write out specifically how you will cope with the si...tuation and with your emotions and action urges. 3. Imagine the situation in your mind as vividly as possible. Actively imagine the situation as if it’s really occurring. 4. Visualize yourself coping effectively. Imagine what you can do to cope effectively. Rehearse your actions, your thoughts, what you say, and how to say it. Rehearse coping effectively with new problems that come up. Then Visualize yourself effectively coping with the worst case scenario. 5. **IMPORTANT** Practice relaxation after rehearsing these scenarios. A few suggestions Breathing exercise: inhale for 4 seconds hold for 2, slowly exhale out for 6. Try for a minimum of three rounds. Self-soothe: one hand on belly the other hand over heart- or some kind of physical touch if that’s not an option. Remind yourself that you are ok, that you are safe. Label in your mind what you see around you-colors, objects etc. MISC: read an enjoyable book, sip a warm drink, stretch your neck, shoulders or body, look at something pleasant, cheerlead by reminding yourself you practiced something ahead of time because you’re ready to make changes and that no matter how hard it will be, you’ll do your best and that’s good enough. If it all goes to hell during the real life event- at the very least you got in practice and that’s SIGNIFICANT. . . . . . #practice #builds #confidence #relaxation #emotionregulation #dbt #dbtskills

@mayadoodles you are enough. you’ve done enough. . . . .... . . . . . . . . . . . . . . . #give #trash #talking #yourself #and #others #a #rest #we #are #all #doing #our #best #dbtskills #dbt See more

@poetryofdhiman your willingness to keep moving forward is inspiring . . . .... . . . . . . . #love #notes #we #loveyou #and #today #is #monday #mindful #moment #dbt #dbtskills See more

Sometimes we need is a breath of fresh air . . . .... . . . . . . . . . #friends #are #family #we #choose #make #room #hold #space #takecare #of #yourself #so #you #can #be #there #when #they #need #some #air See more

@morganharpernichols . . . .... . . . . . . . . . #both #and #the #end #dbt #dbtskills See more