Crisis to Calm: 4 DBT Skills with Dr. Johnson

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Description:
In this enlightening video, we're joined by Dr. Monica Johnson, an expert in Dialectical Behavior Therapy (DBT), as we explore the transformative effects of DBT on managing intense emotions and mood disorders, including depression, anxiety, PTSD, and eating disorders. Dr. Johnson's insights illuminate the core principles of DBT, developed by Dr. Marshall Linehan, and its effectiveness in crisis management. We delve into the TIPP skill set, a cornerstone of DBT, involving Temperature change, Intense exercise, Paired breathing, and Progressive muscle relaxation, all tailored to provide immediate relief during times of crisis. This video is an essential guide for anyone seeking to understand how DBT can be a powerful tool in controlling the fight, flight, freeze response, managing physical anxiety symptoms, and averting panic attacks. With Dr. Johnson's guidance, discover how DBT offers practical skills for emotional regulation, equipping you with strategies to navigate life's challenges and embrace a more balanced, fulfilling journey.

Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

Copyright Therapy in a Nutshell, LLC

[TherapyinaNutshell]

Black Friday Exclusive: 75% off on Blinkist Premium valid only until November 30th!

[ikasugami]

DBT = Dialectical Behavioral Therapy.
Skills for when feeling physical anxiety in a crisis moment: TIPP
- Temperature (cool yourself down)
- Intense exercise (get the energy out)
- Paired breathing (midfulness/meditation)
- Progressive muscle relaxation (with the breathing)

[maureendrozda]

I Have Been Through The FULL DBT Training Three Seperate Times & With Different People Instructing AND Learning Each Time. Each Training I Completed - Each Over Several Months & Including Homework Exercises, Journaling & Class Group Role Play & Interaction - I Learned Each Skill Again - & TOTALLY Differently! And I Took Away New & Different Things & Ways To Use Each Of The Skills From Each Training Experience! These Are Not Just Skills For People With A Mental Health Diagnosis Or Depression - There Isn't Anyone Who Can NOT Benefit In Navigating Daily Life With These Practical Skills! I Believe They Should Be Taught To Children In Grade School! Bulllying & Mean Lifetime Behaviors Being Learned Could Be Drastically Reduced & Critical Communication & Personal Interaction Skills Can Be Cemented, Just For Starters!

[thomasbortscheller]

You two should do more videos together, it was fun watching both of you have fun. Also, with the struggles that the holidays truly mean to so many people, this is a very timely set of skills to have. Thank you❣️

[Silverstar]

Thank you for bringing Dr. Monica Johnson! I’ve listened to her podcast since the day it was transferred to her but never known her by sight. I love her warm voice, and it’s a joy to know her face now. :)

[emilywarner]

I had to laugh at the cold face thing! I intuitively learned with crying bouts at work (depression) I go in the fridge and press a bottled water into each eye socket. It short circuits it pretty much instantly-at least for awhile. Got to be physically related to the water/face thing.

[oddlilbird]

Thank you for always letting your guest finish their thoughts. When you listen, we get to listen🫶🏼 Great episode!

[KatieHuntCo.]

I love the tip about temperature, such a simple and accessible way to shift out of the 'problem' so you can take next steps towards 'solution'. Calming the initial anxious response so we can more clearly choose our next steps.

[rockyraquel]

FYI- Alternate Nostril Breathing, or Nadi Shodhana life breath, balances both the parasympathetic and sympathetic nervous systems, whose nerve endings end in each nostril respectively.

Dr’s example today is incorrect, but is a form of Pranayama.

Right side is heating.
Left side is cooling.

It is a simple pattern that can be looked up, but what the doctor shows is not correct.
Inhale one side, hold, exhale other side. Inhale that side. Hold, exhale other side. Repeat.

In sleep, Lay down on left side, right nostril opens up. Best if there is food in the belly (but better to sleep w tummy empty). Switch to right side if overheated, left nostril is cooling. (Body turns naturally while in sleep). Within two minutes, the “top” nostril closed to sky opens up.

[phillipsantana]

When watching Emma she's just so good in describing the problem hence identifying the problem she just becomes the source of relaxing before the drills even begin
. This was one of my very favorite sessions yet. Doctor Johnson was also helpful, like the TIPS analogy as well as the entire content.

[girlnotlocal]

im going through alot of mental health. and im trying really hard to fight against my breakdowns. there very intense. and i have DBT theraphy over the phone once a week, but it doesnt help. this actually helped more. yesterday i had a full day of disppear and couldnt control negative emotions. and i did bowl of ice. i sat outside and had an icelolly (i find that helps sucking on cold things) and listening to the birds or nature really calms me down. at night, i laid in bed with cold compress on my head and ice lolly and cold water. temperature does help u cool off. food is another thing i will run too, candy, sour candy i was told can help

[fromtheparkbench]

Great guest. One of the best explanations I've heard. I've had (bad) DBT therapists not explain to me why they were 'pushing' me to do this stuff.
It doesn't work for everyone. I almost drowned in a cold river when about three years. Still remember it. Triggering me horribly. Exercise out of the question when you have chronic bone pain problems. Breathing out with lung problems.
All this takes too long just to get the "THERAPIST HERSELF" to finaly sit down and start talking about what the problem was that I came in to talk about! 🤭🤪
Sticking to faithful tried and true CBT. Thanks.
But, again...best explanation I've heard yet.

[DesertGuy]

Thankful I found you this year. Helped a lot during a very tough time. God bless. Happy thanksgiving.

[cathyfudala]

I really enjoyed this video and could recognize how stress and anxiety were staying in my body. This gives me some new skills to use, thanks. I am following your anxiety series and it has really helped me.

[dlight]

Great tips. Dr. is very knowledgeable.

[dee]

Great video as always! (I signed up for Blinkist with a one year subscription from the link.I have already listened to Atomic Habits and the Happiness Trap!Next I want to do the Anatomy of Peace)!Thanks for all that you do!

[RGSuperfan]

That was very interesting and tips are doable in daily real life. I'll try them definitely

[karenhermann]

This is very useful to me and your sharing is beneficial for emotional health

[kaustubhgupta]

Thanks for the great video. DBT sounds amazing to me. 😊

[sheilahardin]

Thank you I get so much out of your videos they have been helping me