How can I manage my anxiety using DBT techniques?

How can I manage my anxiety using DBT techniques?

DBT, or Dialectical Behavior Therapy, offers several techniques to help manage anxiety. Would you like to learn about mindfulness or distress tolerance skills?

I think mindfulness sounds interesting. How does that work?

Mindfulness involves being present in the moment and observing your thoughts and feelings without judgment. You can practice it through breathing exercises or guided meditations.

Can you guide me through a simple breathing exercise?

Sure! Let's try a 4-7-8 breathing exercise. Inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds. Repeat this a few times.

That felt calming! What should I do if I feel overwhelmed again?

If you feel overwhelmed, try grounding techniques like the 5-4-3-2-1 method, where you identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.