Dr. Judi Sprei and Associates - DBTMaryland - MD and Metro D.C. Area Therapists Specializing in DBT & Trauma
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Judi's Musings on DBT and other topics

Skills

December Activity - Dealing with the December Rush


December Activity   This week, when you feel like doing anything that you know is not healthy for you, pause and take 5 deep slow breaths….slowly and deeply inhale until your lungs feel full…and then slowly and deeply exhale until your lungs feel empty. Pause slightly at the top of each inhale and the bottom of each exhale. This slows the frantic December pace and allows you time to think before you act. Now make your choice. Pausing for just a moment of healthy breathing gives you time to think before acting on impulse. Remember, you can use your DBT Observe skill to just observe the impulse to act rather than acting on the urge. You can use Wise Mind to do what is effective. If you have no unhealthy urges, it is still a great idea to do the breathing exercise several times each day to give yourself a moment of relaxation.

Smile, smile, smile - Half Smile Skill

I just read  that August 5 - 11 is National Smile Week. So, this is a great week to practice your half smile skill. Research shows that smiling lowers blood pressure, relieves stress, decreases depression and boosts immunity. Half smiles put people at ease and create a positive atmosphere that can help interpersonal relationships and emotional regulation. So, why not extend this week by making smiling a daily habit!

Radical Acceptance

Someone just showed me a youtube video that illustrates Radical Acceptance so I want to recommend it to you. You can find it at http://youtube/watch?=dSsAEWKmBFU. Enjoy! 

DESCRIBE

     In my DBT group we have been studying Describe, including separating thoughts from facts. So, when I found the following bit of wisdom on the horoscope page in today's newspaper, I thought I would share it with you.
     "The thoughts that fill your head are not necessarily the truth. But if you take them seriously, your reality will form in a way to match up with those thoughts and make them true."  
    
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