DBT Skills For Anxiety
Managing Panic with DBT Skills: Finding Calm Amidst the Storm
Panic attacks can be overwhelming and terrifying, often leaving individuals feeling helpless in the face of intense fear and physical sensations. However, Dialectical Behavior Therapy (DBT) offers valuable skills to help you regain control and navigate these distressing moments.
1. Mindfulness:
The first step in managing panic is to ground yourself in the present moment. Practice deep breathing and focus on your senses—what can you see, hear, touch, and smell? By anchoring yourself in the here and now, you can reduce the intensity of panic.
2. TIP Skills:
DBT's TIP skills (Temperature, Intense Exercise, Paced Breathing) can help regulate your body's physical response to panic. Splash cold water on your face, engage in vigorous exercise, or try paced breathing to slow your heart rate.
3. Opposite Action:
Panic often triggers a "fight or flight" response, urging you to flee from situations that might not actually be dangerous. DBT's Opposite Action skill encourages you to do the opposite of what panic dictates. Stay in the situation, reassure yourself, and confront your fear gradually.
4. Self-Soothe:
Create a self-soothing toolkit filled with items or activities that provide comfort. Whether it's a cozy blanket, calming music, or a favorite scent, these sensory experiences can help ground you and reduce panic's grip.
5. Radical Acceptance:
Acceptance is a cornerstone of DBT. Sometimes, panic attacks occur without an apparent trigger. Radical acceptance involves acknowledging that these experiences happen and allowing yourself to experience them without judgment. This can reduce the secondary suffering caused by resisting panic.
6. Build Mastery:
Engaging in activities that give you a sense of achievement can boost your self-esteem and resilience against panic. Set small goals and celebrate your accomplishments to increase your sense of control.
Remember, DBT is a skill-building approach, and it takes time to develop proficiency. Working with a trained DBT therapist can provide guidance and support as you learn to manage panic and regain control over your life. With practice, these skills can become powerful tools to help you find calm amidst the storm of panic.