Module One: 6 Sessions
Emotional Regulation 1
with Carolyn Bright
Distract, Soothe and Improve
SESSION 5 OF 6
Duration 23mins 13secs
TAKE THE QUIZ:
In this session Carolyn considers Distress Tolerance skills that give us some space and help bring our emotions down so we can start to make rational decisions. She outlines the skills: Distraction, Self-soothing and Improve the Moment. She covers the techniques developed by Marsha Linehan to teach these skills. Once learnt, these techniques can give you the opportunity to shift your emotional state from distress to calm.
Carolyn teaches these skills and with some practice, you can survive stressful situations and avoid painful feelings and destructive impulses.
ALL SESSIONS IN THIS MODULE: Emotional Regulation 4
01
Managing Your Extreme Emotions
In this session Carolyn looks at those times when our emotions are so intense we feel we just can’t manage. When our thinking closes down and we are unable to think of anything except the emotions we are experiencing. Carolyn teaches how to recognize extreme emotion and gives us specific skills to manage these emotions,...
02
Understanding Distress Tolerance
In this session Carolyn shows how to use distress tolerance skills when we are in a crisis and we don’t want to make the situation worse. Carolyn also outlines the concept of Accepting Reality and how accepting reality helps us manage and move forward successfully. Carolyn gives an understanding about what a crisis is and...
03
Pros and Cons
In this session Carolyn considers Pros and Cons as a skill we can use when we are in crisis, particularly when emotions are high, we are feeling overwhelmed and we are struggling to stay with our longer-term goals. Pros and Cons are especially useful for avoiding destructive behaviors. The goal of practicing Pros and Cons...
04
Crisis Survival
In this session Carolyn reviews situations when emotions are so intense that you feel overwhelmed, distraught and confused. Carolyn covers skills that interrupt these intense emotions and give you space to make more informed decisions. Carolyn provides a solution with a technique using the acronym TIPP (developed by Marsha Linehan Ph.D.) which is particularly effective...
05
Distract, Soothe and Improve « you are here
In this session Carolyn considers Distress Tolerance skills that give us some space and help bring our emotions down so we can start to make rational decisions. She outlines the skills: Distraction, Self-soothing and Improve the Moment. She covers the techniques developed by Marsha Linehan to teach these skills. Once learnt, these techniques can give...
06
Radical Acceptance
In this session Carolyn considers two life-changing skills we can use in crisis – Radical Acceptance and Turning the Mind. Radical acceptance is when you can’t change what is happening even when our emotions can’t make sense of the reality. Turning the Mind involves accepting rather than rejecting reality (developed by Marsha Linehan Ph.D.).
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