Crisis to Calm: 4 DBT Skills with Dr. Johnson

Master 4 powerful DBT skills to manage emotional crises, reduce anxiety, and stay calm—learn mindfulness, distress tolerance, and emotion regulation.
Join Therapy in a Nutshell’s membership: https://courses.therapyinanutshell.com/membership
You'll get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience so that you can live a deeply rich and meaningful life!

Follow Dr. Monica Johnson:
https://www.psychologytoday.com/us/contributors/monica-johnson-psyd
https://twitter.com/QDTSavvyPsych

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.

00:00 Intro
00:24 What Is DBT?
04:17 The TIPPs Skill
08:01 Intense Exercise
11:38 Breathing Exercises

Click on the link below to access the transcript:
https://www.youtube.com/watch?v=wAucb7X13Ew

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.com/membership

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/

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.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC