Are you experiencing more stress, anxiety, or sadness lately? Please know that you’re not alone in this. However, practical ways exist to manage these emotions and live a happier, more peaceful life. One of the most well-researched treatments for anxiety and depression is Dialectical Behavior Therapy or DBT. This approach can help you understand your anxiety and depression better and provide you with techniques to manage anxious thoughts and find calmness through mindfulness skills, distress tolerance, and emotional regulation.
With our DBT program on Long Island, you can learn these valuable skills and practice using them in a group environment. Over time, you’ll gain insight into what triggers negative emotions and how to respond in a more helpful way. You’ll feel more in control of your emotions, leading to greater peace and well-being. At Suffolk DBT, we understand how difficult this journey can be. That’s why our therapists offer compassionate support and personalized guidance. Whether you prefer individual or group therapy, we’ll help you learn the skills you need to reach your full potential.
The Vicious Cycle of Avoidance
Experiencing anxiety can often lead to a vicious cycle of suffering. Anxiety can lead you to avoid situations that make you feel uncomfortable. While avoiding these situations may seem like a solution initially, it only provides temporary relief. Over time, avoidance can strengthen your anxiety, making it even harder to handle everyday life events. This can lead to a belief that you cannot handle everyday situations, resulting in a smaller and more restricted world as anxiety takes over.
This avoidance cycle also fuels depression. You naturally feel down when you stop doing things that once gave you meaning, joy, or purpose. Your mood drops and your motivation dwindles. You isolate yourself, even from close ones who want to help. The good news is there are proven strategies to break free from this cycle. Through DBT, you can learn to face your fears gradually. You can build confidence as you start re-engaging in life. With practice, avoidance loses its grip. Anxiety and depression subside. In their place, you can find inner strength and calm.
Core DBT Skills for Coping with Anxiety and Depression: Mindfulness and Radical Acceptance
Mindfulness and radical acceptance are two of the most powerful DBT skills for managing anxiety and depression.
Mindfulness is the act of purposefully focusing your awareness on the present moment without any judgment. Whenever anxious thoughts arise, gently bring your focus back to your breathing or the sensations in your body. This practice helps calm a worried mind and cultivates inner peace. You can practice mindfulness by:
- Deep breathing – Take slow, deep belly breaths to activate your body’s relaxation response.
- Meditation – Spend a few minutes each day sitting quietly and focusing on your breath.
- Yoga or Tai Chi – These gentle movements also encourage mindfulness of your body and breath.
Radical acceptance means acknowledging what’s outside your control and embracing it without resistance. Instead of fruitlessly wishing things were different, accept the present reality and choose to move forward. Some tips for radical acceptance:
- Identify what you can’t change. Focus on the things within your sphere of influence.
- Avoid judging or labeling the situation as “bad.” See it objectively for what it is.
- Take care of yourself. Meet your own needs despite the circumstances. Your well-being depends on it.
- Find meaning and purpose. Connecting to something bigger than yourself helps put worries into perspective.
Practicing mindfulness skills and radical acceptance are lifelong pursuits. But with these skills, you can achieve more peace and balance. Over time, anxiety loses its grip as you become better able to manage distressing thoughts and uncomfortable emotions. The rewards of well-being and contentment await you.
Tips for Practicing Mindfulness to Reduce Anxiety and Depression
Dealing with anxiety and depression can be difficult, and finding inner peace can feel impossible. It’s okay to struggle, but know that there is something that can help – mindfulness. Mindfulness is all about being present in the moment and paying attention to your thoughts and feelings without being too hard on yourself. It can help you let go of worries about the past or future and find a sense of calm. Suffolk DBT offers mindfulness practices based on DBT that you can use anytime, anywhere to take care of your mental health.
→ Focus on Your Breathing
Take slow, deep breaths from your diaphragm to tune into your breathing. Breathe in through your nose and out through your mouth while making your exhale longer than your inhale. Concentrate on the sensation of air moving in and out of your body and the subtle feelings. This helps shift your mind away from anxious thoughts and brings you into the present moment.
→ Observe Your Senses
Take a moment to notice the various sensations around you. What do you see, hear, smell, taste, and feel? Without any judgment, describe these sensations in your mind. Take time to focus on each sense individually. This uncomplicated exercise can help ground your awareness in the present moment.
→ Do a Body Scan
Systematically tense and relax different muscle groups in your body one by one. Start at your toes and feet, then ankles, calves, knees, thighs, and so on, until you reach your face and head. Notice the sensations in each area as you release the tension. This releases pent-up energy and helps you connect with your physical self.
→ Limit Distractions
Minimize interruptions from electronics like phones, TVs, and computers. Find a quiet, distraction-free place to sit comfortably. Start with just 5 to 10 minutes a day of mindfulness practice. As your ability to focus improves, you can increase the time. The more you practice, the easier it will be to achieve a meditative state of calm awareness and inner stillness.
Creating a Life Worth Living Through DBT at Suffolk DBT
We understand that anxiety and depression can be difficult to manage, but we want you to know that it’s possible to create a fulfilling life despite these challenges. Our compassionate therapists are here to provide practical strategies to help you better understand and manage your emotions to unlock your full potential and live the life you deserve. Some of the techniques you may learn include:
→ Build Mastery Over Your Mind
DBT helps you strengthen your ability to tolerate distressing emotions without acting impulsively. You’ll learn mindfulness, distress tolerance, and emotion regulation skills to stay centered in challenging moments. With practice, you can achieve mastery over your thoughts and choose practical actions.
→ Find Fulfillment Through Balance
Finding balance in life can be challenging, but DBT skills can help you achieve it. You can find peace and stability by learning how to validate yourself and accept life’s imperfections.
→ Connect With Your True Self
Anxiety and depression can make you feel disconnected from yourself and others. DBT helps you build self-awareness and interpersonal effectiveness to connect to your deepest self and nurture meaningful relationships. This connection fosters resilience and paves the way to lasting well-being.
→ Achieve Your Dreams
You have so much potential, and DBT gives you the tools to unlock it. Emotional skills provide a solid foundation to work toward personal goals and find purpose. Imagine gaining confidence, following your passions, and achieving a life you once only dreamed of.
Many helpful strategies rooted in DBT will help you calm your anxiety and find more peace. Progress takes time and patience, but every step you take is in the right direction. Start by picking just one of these tips to focus on each week. Keep a journal and track your progress and insights – you’ll be amazed by how far you’ve come. With the practical tools DBT provides and your dedication, you can build the life you want. Anxiety doesn’t have to hold you back anymore, and you have the power within you to create positive change. So, go out there and start using these skills – you deserve to lead a joyful, fulfilling life free of anxiety and filled with lasting well-being. The future is yours to shape, and it looks brighter daily!
Begin today with Suffolk DBT
If you or someone you deeply care about struggles with anxiety or depression, we encourage you to contact Suffolk DBT. Our compassionate therapists will provide a safe and nurturing environment where you can learn practical DBT skills to transform your life. It can be difficult, but there is always hope. Take the courageous step towards peace and happiness by scheduling a free consultation with Suffolk DBT today.
