DBT Skills: Emotion Regulation and Acceptance
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- เผยแพร่เมื่อ 23 ส.ค. 2020
- Naming and accepting our emotions is one way we can practice emotion regulation, an important Dialectical Behavior Therapy (DBT) Skill and one of the core components of Acceptance and Commitment Therapy (ACT). If you'd like to support my channel, please see links below ⬇️⬇️
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Behavioral Activation: • Reduce Depression With...
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i got diagnosed with bpd 5 years ago and it’s very debilitating. i cant afford a dbt counsellor and im trying to do all of this on my own.. and your video made me tear up, as im feeling extreme right now about an outside source. i just wanted to say thank you for this video, i’m about to go watch all of your others!
Thanks for sharing your experience and I hope you find the videos helpful.
I’ve heard there is a workbook for DBT that might be helpful.
You could also search for Richard Grannon fortress channel on TH-cam there’s a lot of help there
Hugs!
Kudos to you for being proactive in caring for yourself. You might want to check out if there are any online DBT/BPD support groups that you could join for free
This channel is a goldmine.
Man you have no idea how much these are helping me... every video i click im just like wow... these free videos are literally making i guess random strangers lives better. In a way, i think you are making the world a better place. Thanks again.
Thanks, that's so nice of you to say.
When I observe thoughts they go away shortly but when I observe feelings they stay long time then I feel depressed and give away.any tip plz?
Counsellor lol
This was EXTREMELY helpful. I always thought that emotions were bad and that I needed to control them. I seriously have been trying to control my emotions instead of realizing they are just apart of me and will always come back.
Glad it helped and thanks for letting me know!
Had a pastor tell me I need to have less emotion and he spent time showing me how, which resulted in making me feel like I am a big mistake. In the end I realized he is a COLD FISH and there IS a place in this world for ppl who can relate to others with their emotions. Now I am working on how much emotion I should express to others. Mine isn't bad... I just dont need to share it. Go me. Hope this helps someone who was told they have too much emotion.
I'm using this dbt Monday for my group therapy, very excited and this video is perfectly explained how emotional regulation work❤❤❤. thank you
I've done DBT for years but I'm struggling again with bpd so I'm here for a brush up
Such a nice video!! So important!! Thanks so much for sharing!
my depression, anxiety and panic attacks have gotten so bad i can barely leave my house. i lost my ability to speak in march 2023 and it has gotten alot worse since
Your videos are helping me so much . I was so relieved to learn from this video that I can feel sad, which I do pretty often and is uncomfortable, and what I can do is simply to accept it and not judge that I should not be feeling this way. I have been vexed with negative emotions for more than a month and was desperate . Tears came up watching this video as I learned that those emotions are OK.
I did DBT for a whole year. So watching your videos is a good refresher to remember what I’ve learned. Thank you. I hope this helps many others.
Honestly, these videos feel genuinely life saving to me. I'm currently being assessed for different mood disorders (I think I have a form of bpd or bipolar) but I can't even describe the hope these videos have given me. I have struggled my entire life with regulating my emotions and dealing with my body's response to stress. I can swing from so happy/fine to horrifically intensely sad with this intense need to hurt myself for a few hours then back to perfectly fine. It's so hard to deal with and I never knew there were actual treatments available until this month. My therapist recently switched from CBT (because I was seeing him for OCD/health anxiety at first) to ACT/DBT for my moods. I am responding so well to both of these treatments and I can't wait to do more DBT. He's referring me to someone with actual DBT experience with individual and group settings but I didn't want to wait to learn the tools. I used your videos when I wanted to self harm tonight and they immediately made me feel better, particularly the one about doing the opposite of what you feel. This is super oversharing but I'm just so incredibly grateful and low key in desperate need to find a community of people that understands. So thank you!!
I appreciate you sharing that. It's nice to know my videos can be so helpful. Thanks!
I'm 47 and I've just realised I probably have bpd. The area I live has very limited mental health resources. So I feel quite hopeless and that I am too old to have recovery. Your comment has helped me to feel there might be hope if I can find a therapist that does dbt. I'm poor so the possibilities aren't great. But thank you for sharing your experience - I'm always oversharing because I'm completely alone, no friends or family remain and I live with 2 cats like a crazy cat lady lmao. The loneliness is extremely debilitating. So when I get on TH-cam I just tend to blurt it all out.
Anyway sorry for being negative but I was actually trying to say thank you lol. Thank you and I really hope that your therapy is still helping you and that you can achieve recovery. Good on ya!🤗🤗🤗🥰
Lots of love from kerry in the UK ❤
How are ypu doing now?
@@dabsmomos I’m not sure if you meant me or the other commenter but I am doing amazingly. I started my DBT program in June and did the work and attended group diligently until I graduated in December. Then I moved into CPT for trauma and I am so much better it’s hard to believe. I have serious struggles still with intense anxiety but the mood regulation stuff and the swings are so under control with my skills and processing, I can’t even tell you how effective it’s been. Sending all the love in the world to everyone struggling
@@sonbyd4517 thank-you for sharing your journey. I am really glad that u are doing well and that the tools are working for you. Best wishes!
This video is so helpful. I love the part where you mention about acceptance. This reminded me of a quote from a book I was reading recently.
''The more we accept our humanness and our feelings for what they actually are, rather than what we wish they were, the more we digest them and grow as a human being.'' - Andrew Kenneth Fretwell (from the book Emotional Alchemy - The Love & Freedom Hidden Within Painful Feelings)
Thank you
I struggle with bpd and bipolar disorder and it really starts to trigger me when I become interested in someone and they are interested in me. I want to be able to work through these anxious thoughts and feelings. Right now I am starting to become very anxious and sad so I decided to watch one of these videos and just saying how I feel instead of analyzing why I feel them and what I can do to make them stop feels like the grip they have on me aren’t as strong. I want to continue watching your channel and working on this part of me. Thank you for the help you give to me and others!
Relationships are a HUGE trigger for me as well. You're not alone.
You have to find ways to be in an environment where you feel safe.
Because being in a safe environment will make us calm. You learn to trust the environment as safe
Environment not just includes the area, it also includes people.
Have emotionally safe people around you so you could feel it is safe to trust people.
Romantic relationships is a new territory and has uncertainty.
Thus producing anxiety.
Only when you learn to trust yourself and trust others, will you be able to trust your romantic partner.
If you are religious, trust God first. You have to feel it is safe under God's presence.
We can not trust romantic partner if we dont receive the feeling of safety first
It's so beautiful what you done here. Your content is a life changer. Thank you very much
That's great to hear. Thanks so much!
Just started DBT skills training because I have traits of BPD .. everything’s so new to me but this was great help thank you
Glad it was helpful!
Thank you xx
Thank you ❣️
Thankyou so much ❤️
Thank you sir
Thank you very much for this video, I did behavioral activation and cognitive therapy but they were not as effective as this, I had addiction issues before, because I always want to feel good, I constantly micromanage my feelings, want to feel good, always want to change bad feelings and when I can't I just sit idle and live depressed, watch TV, isolate, I am in this state last 8 years
So happy I found this channel!
These are amazing. I really hope you continue to bring more of these videos to your audience… they simplify what can very often become a difficult understanding of DBT. I need to practice the simple missions first before I get deeper.
Thank you
Thank your for your videos
Simple, to-the-point descriptions! Thank you!
I m MBBS student currently and ur video were best and helped me to come out of depression and see everything optimistically and now i m able focus back on my studies also and be positive in my life and for that thanks a lot too.....
U r doing best fabulous job through this video's bcz it's so helpful and the best content too one can find on net.... So thanks once again😊🙏....
That's great to hear. Thanks for letting me know
I just say in my head everytime I get emotional I just say that's my limbic system.Works pretty well for me. Through this practice I have found that everyone is being influenced ALL the time. When you watch media ask yourself why am I being made to feel this way.
💖💖 thanks for this video dude
Thank you for these videos they have been helping me alot
This is extremely helpful. Very nicely put.
You are a genius@ Thank you for putting up this channel
Thank you for this. It explains it so well and the visuals are great! I will be checking out your other videos.
Very helpful thanks
I am one of your fans, I am glad I have found your channel, everything is clearly exposed thanks a lot and please please keep up the good work.
Thanks Khalid, I really appreciate it!
I like your drawings. And I like emotion regulation education. Thank you.
Thanks, glad you like them!
These videos are great!
Thanks!
You helped me, I just lost a friend and I am feeling a little better💘
❤ excellent
Thank you so much for creating this channel. I love love your content
Thanks, glad to hear it!
Thanks!
Thanks for the support!
Loved the way this is explained
Thanks, glad you liked it!
Your channel is amazing! I was looking for more videos about psychology and DBT and this video is simple, engaging and full of information, I really liked it. Thank you so much for making videos that help so many people. It would be such an amazing experience to be able to do Spanish subtitles for this video or any of your videos! If that's something you'd be interested in, please let me know! I love to learn about psychology and mental health. Love from Argentina 🤗
Very helpful and clear - thank you.
Glad it was helpful!
well done, I will continue to pass your video on to my patients
Thanks, I appreciate it!
Great video very helpful
Thanks, glad you liked it!
Really clear and well explained. I will be using these in my work!
I'm always happy to hear that people use these in their work. Thanks for letting me know!
Your videos are perfect for me. I love the way you put them together! You have helped me SO much! I'm going to join. Bless you for your good work sir!
Thanks so much that's great to hear!
This is extremely helpful. Naming and acknowledging were known but the missing link really was the validation part - that gives a relief, to really say to myself that it is ok to feel, think this way. Many thanks!
THIS IS SO HELPFUL AND A MUST TO SEE. THANK YOU SO MUCH FOR THESE VIDEOS. IT HELPS ALOT with how I deal with anxieties etc.. I wish I had seen this video before but I'm glad I have it now to apply. I think everyone should see this video. I will subscribe.
Thank you very much. This overview helped me a lot to understand what I'm actually trying to do with emotion regulation and gave it all some structure. Thanks :)
Glad it was helpful!
Your videos are so helpful, educational and show your hard work to make it as it is.
I'm grateful for you
I appreciate that!
Thank you so much, this is what I have always been looking for. 13.07.2022, 14:23
I LOVE the way u explain this and that, it's so easy to accept and also easy to understand. Going to watch the entire videos of your channel. Thank you!! Look forward to implementing this technique!
Thanks, glad it was helpful!
These are great videos. The animations make it much more comfortable for me to focus on the lessons you're giving. Thank you very much.
Glad you like them!
This is great video that I can use as a form of education for my clients. Thank you so much for doing this!
Thanks, glad to hear it!
I never thought Trudeau would have insights like this
I was listening to subliminals & journaling :3
Extremely well explained, thank you very much, it really helps me through my recovery with anxiety and bpd. I live in France and there is not such quality ressources. Very clear and non-judgmental! Keep up the good work, that is useful for a lot of us :)
Thanks Zinila, glad to hear it helped.
Its great your vids are to the point
Ive got you in my head now .
Like a fairy god mother
I feel like I can understand myself better now
CBT is kinda rationalising away your emotions by changing associated thoughts and beliefs. So it can work if you are aware of the connections. Fear can be instinctual, but a lasting fear is more likely to emanate from the information you've been feeding your mind. It could be something real but your thoughts and beliefs about the thing can be reframed in order to view the situation in a less frightening way. 🙏
What about the next crucial step? Understanding what these emotions are telling us about ourselves that we don't want to accept? Self awareness or self introspection
What if you acknowledge your emotions you can name them and you neither want to control, avoid or deny them, but when you experience them you cannot avoid blaming other people or your circumstances for them? And what if the negative emotions of other people make you feel angry?
At the moment I'm on a dbt course , which I find very hard to understand. This video is helping me understand dbt very easy . Also I find it hard to remember things with the medication I'm on, so have listened to this video five times . Thanks for the video. Iam 58 years old and have suffered for 30 plus years . I have been. In mental health hospital 3 times in the last year. I am very proactive about my mental health. Sorry for bothering you about this, but just righting this is I believe good for me. I will try some of your other videos. I was diagnosed with personality disorder. Thanks again.
I'm glad to hear you've found this video helpful and that you're being so proactive with your mental health
I like it well
Emotions are like the sea like tides going in and out meditation on sea is helpful visualization. Elemental of water represents emotions.
I just accepted my emotions and analyze why I feel it and why my parents wanted to repress my feelings and then I understand that my grand parents didn't have any time to listen to my parents
Thanks for sharing that insight.
Hi! These are great! Are you going to do a video about Pros and Cons?
Thanks for your comment! I talk about Pros and Cons in my video on Distress Tolerance, th-cam.com/video/YeAMHacC8P8/w-d-xo.html
Thanks for this great video!
I did the dbt and cbt so i know the exercises only they don't really work for me to change these obsessive problems so i don't have that obsessive need to ask my boyfriend all sorts of questions every day.. without that confirmation i get into an emotional tornado that throws me into stalking behavior, begging and crying to answer. If that doesn't happen I get filled with self hatred, disgust and I'm flooded with huge nerves that don't go away. Rational thinking has completely disappeared and I do everything destructive to escape from it.
And once he reassures me, everything will be fine again.
What are really the best and most appropriate exercises to change this?
Thank you so much for these videos, they're helping me a lot. One question I have is about "chronic emotions" such as grief, or anticipatory grief. Do you have any videos in helping regulate in those situations, when the trigger for the feelings often comes either out of nowhere, or on a daily basis (for example because of caring for a sick loved one) and how to cope? Doing these skills is helping me a lot, but I find the emotions are more consistent and intense and will frequently get triggered again after im attempting to regulate them. Perhaps this has to do with how you describe "putting away the cauldron and putting out the fire" metaphor. But sometimes the "cauldron" is ongoing and there isn't so much of a solution as an ongoing situation that changes that I must adapt to. So I feel I can't quite get my footing. Thank you!
You could try the two videos starting from www.selfhelptoons.com/emotion-regulation-and-checking-the-facts-in-dbt/
DBT Skills Emotion Regulation Playlist th-cam.com/play/PL4Qw4-tlRJe9okAgaosSqkp00eL_WpatO.html
Related Emotion Regulation Videos
Emotion Regulation and Body Sensations: th-cam.com/video/zZ-l9B6Kbfs/w-d-xo.html
Opposite Action and Emotion Regulation: th-cam.com/video/wkxOICjG2is/w-d-xo.html
Behavioral Activation: th-cam.com/video/KFmn2G1asbg/w-d-xo.html
Mindfulness and Radical Acceptance: th-cam.com/video/obVTT5PkbUI/w-d-xo.html
Acceptance, Allowing and Letting Be: th-cam.com/video/G_W0geaC1Co/w-d-xo.html
Reframing Thoughts with Cognitive Restructuring: th-cam.com/video/58RytIerkmc/w-d-xo.html
Reducing Anxiety with Exposure: th-cam.com/video/TUpa-wikX_I/w-d-xo.html
Okay, I'm literally cry laughing right now because I was watching this video and went to go put my cat outside of the room and while I did the video cut to a midroll and it was the ad for the game sinister squidward and it went from a calm caring DBT video to an AI Squidward voice saying "Nothing ever changes, I'm thinking about killing myself," with electric guitar in the background.
If I let my emotions to let be and feel them as they are then my actions will be effected by it because it has a straight connection to each other,
For example if I felt anxious about a job interview letting that feeling flowing and accept it will make me stubborn in words and not thinking straight, so correct me if am wrong
Wow this is like a group chat
I think emotion is trying to tell you that maybe irrational is a good choice than rational choice. Providing a real situation or future assumption situation.
Sometimes throwing certain clothing or other items away helps clear some emotional baggage.
What about saying "I don't want to feel this way"? I am validating it exists.
i am trying to learn how to manage my emotions, and not have strife within my home or others.
Hello👋🏻 My English is bad and I don't understand most of the videos. I would like to ask a question. Do you believe in the effectiveness of psychotherapy for people with bpd? Can emotional stability be achieved through psychotherapy? Whether permanent or at least long-term stability is achieved through psychotherapy? Can CBT help or DBT? Thank you❤
I don't have much experience working with people with BPD so I don't have a personal opinion about the effectiveness of DBT, but research has found it effective in helping people with DBT, and it's designed to help improve emotional stability, develop coping skills, and enhance overall well-being.
I have certainly influenced how I feel with thoughts. Isn’t CBT based in this?
CBT is based on modifying thoughts to influence how we feel. DBT is a type of CBT
How do you heal back pain caused by emotion/stress?
Hot baths, deep breathing and meditation help with all sorts of pain, but I found when dealing with a stress related rash that radical acceptance was the best cure. I stopped fighting it and just accepted that I had to deal with it. The itching subsided and I felt much better. I hope this helps and your back begins to feel better.
6:28
I still have no clue what “acceptance” means. Has anyone else ever wrestled with this?
It usually goes like this. Bad thing A happens. I know it happened, and I hate that it happened. Looking up the definition of acceptance suggests I have done that, but I get told I haven’t accepted the event yet.
I’ve come to conclusion that it’s a meta defined word we use to mean bad event happened and now you don’t care.
People struggle with the notion of acceptance all the time. Your conclusion is pretty good. An initial reaction like I hate that it happened is hard to avoid, but after that rather than continuing to be angry it's basically an attitude of "it is what it is." I have another video about acceptance if you're interested th-cam.com/video/obVTT5PkbUI/w-d-xo.html
Acceptance is literally like a foreign language right now.....how do you know when you have accepted...
You've accepted once you've stopped trying to fight against or control things that you have no control over. I've got a couple of other videos about acceptance that might help explain th-cam.com/video/obVTT5PkbUI/w-d-xo.html and th-cam.com/video/G_W0geaC1Co/w-d-xo.html
You guys have control over your emotions????
6 minutes in and damn this was depressing af.
I'm curious what you find depressing about it
content is good, but volume is too low.
" we can't tell our emotions how to feel " - isn't that in direct contradiction of CBT?
If you're referring to " We can’t think our feelings away convince our emotions through logic how they should feel, or use rational arguments with our emotions to try to change them" I understand your point.
But CBT isn't about changing the way we feel directly by using logical arguments with our emotions and trying to convince ourselves to fell differently. It's about changing our thoughts by examining them logically and rationally, and coming up with more accurate ways of thinking. Then, as a result of this change in thinking, we start to feel differently. So we argue with our thoughts in order to change how we think and this changes how we feel, rather than arguing with our feelings directly.
@@SelfHelpToons Right. I was always left with a disappointing impression of CBT. In my time (early 2000s), it was all there is and I felt it wasn't customized at all for a person's situation (e.g. sometimes the external world *does* suck). I take much pleasure learning more about DBT, ACT & EMDR. CBT doesn't have much of a mystery factor anymore, though I appreciate all of your videos and your efforts into informing me.
Helpful stuff ,but in view of what you teach in your Cognitive Restructuring video - would seem to be some inconsistency here.
They're simply two ways to respond to emotions. Sometimes negative thoughts are driving our emotions, so if we change those thoughts we can change how we feel with cognitive restructuring. That doesn't mean we can't also accept how we're feeling, both before and after we use cognitive restructuring. Cognitive restructuring isn't a way of trying to control how we feel-- we can't use it to force ourselves to feel or not feel a certain way--it's just a tool to help influence how we feel, and it's not incompatible with acceptance.
Hence, why Jesus prayed in the early AM.
We’re in 6 minutes of a little under 10 minute video and it’s still explaining the same thing over and over and over and over again! When will we get to the actual techniques?? All these videos about CBT and emotional regulation don’t actually include anything to help assist in emotional regulation. It’s beyond frustrating. It’s like a contest of how many times you can say the same thing, just using different words and that’s it. It’s repetitive and boring.
Sorry to hear you didn't enjoy this video
I hate this advert! I feel so condescended to!!!!! I do not want to listen to a young man lecture me!!! what do you know!
Your videos are great, thank you! (Australia 🦘)
Thanks so much, I appreciate the support!
Thank you
Thanks!
I just discovered your channel yesterday and my husband and my two elementary school children loved watching a few of your videos today. Your videos are such amazing resources for mental health and living more productive lives. I would love for my children to have these skills under their belt before becoming adults. Your videos are well made and well thought out and your narration is very calming. We genuinely appreciate your hard work and effort to make this information accessible to the public. Thank you very much! Looking forward to further supporting you in the future.
Thanks so much, I appreciate it!