DBT OC Blog
Posted by Dr. Michele Lob PsyD., MFT, CEDS in Awareness
"I’ve been spending a lot of time finding new positives to accumulate. There’s a new Animal Crossing game out, and I’m learning a lot about virtual versions of board games! They double as a great distract and an opportunity to connect with friends I can’t see right now. My husband and I are both spending lots of time with our kitties and working through our TV backlog. Distract (specifically with activities and pushing away), radical acceptance, IMPROVE (by encouragement and cheerleading) and STOP are probably the other skills I’m using the most!"
As a New Year begins, it seems that many of us look forward to this time to recommit to diet and exercise plans, set new goals, and change behaviors. How many of us make these ‘vows’ at the beginning of every year, only to face self-doubt, self-judgment, and disillusionment when we fail to measure up to the changes we want to make? Or, the changes we feel others want us to make?
During the month of Mental Health Awareness in May 2019, BetterHelp will be donating $50 to one of 20 different mental health organizations on behalf of anyone with a website that is willing to publish original content on their website that discusses a mental health & wellness topic. We at DBTOC wanted to increase awareness of mental health and support one of these amazing organizations for all that they do! An important mental health concern today is the rise of suicide in the United States. Suicide is now a leading cause of death (CDC, 2018). Rates have increased significantly since 1999. Many problems can contribute to suicide including challenges with one’s mental health, relationships, or physical health, and job, money, legal, or housing stress.
My Daily Skimm reminded me that it is Stress Awareness Month. Skimm writers shared wonderful ways to manage burnout and even highlighted the benefits of meditation! In our fast-paced environments, it is very important to be mindful of ourselves, our needs and to better manage the stress we face. In our day-to-day lives, it is easy to disregard the “normal” stress we feel from our jobs or school, traffic, relationships, finances and more. We push through in “survival mode” until we feel burned out, exhausted and often resentful. DBT has an entire module called Distress Tolerance to better manage stress and tolerate painful events, urges, and emotions. Mindfulness is another module in DBT, which provides the foundation for all of the other DBT skills. Mindfulness creates awareness of ourselves and our environment around us and returns our focus to the present moment.
Mindfulness is the foundation of all of the DBT skills. As we practice mindfulness, we intentionally bring ourselves into the present moment and notice what is in the here-and-now. These skills are especially helpful to notice our emotions, sensations, thoughts and needs. Mindful eating can help reduce disordered eating and increase balanced, healthy practices. However, reducing disordered eating does not stop here. We must develop mindful habits around our eating behaviors as well. It is important to pay attention to our habits and our automatic response to internal cues and our environment.
If I had a dime for every time I heard a newscaster talk about mass shootings and mental illness, especially in news-in-review roundups, I would be rich. Enough already. Only 4% of those with mental illness become violent, which is the same rate[namimc.org] as those who are mentally sound. The bigger problem with mental illness is that we treat those who are sick as if they are outcasts and potential mass killers, which only makes the problem worse.
Before it Happens Again Part I: How To Address Mass Shootings In 2019 and Beyond Using Dialectical Behavioral Therapy – Radical Acceptance
During a check-in and de-briefing with my Pepperdine University students about the recent violent shooting in Thousand Oaks, CA one Master’s level student glibly remarked, “It’s just going to happen again. I’m not even surprised by it anymore, it’s sad to say but I think it’s just trending.” While I didn’t like his words, I knew he was right... in all the wrong, worst ways.
With it being Suicide Prevention Month, I believe depression is an important topic to discuss. The CDC states suicide is a leading cause of death in the U.S. According to the American Foundation of Suicide Prevention (2016) 9th through 12th graders report that 17% seriously considered suicide, 13.6% made a plan for how to commit suicide, 8% attempted suicide and 2.7% made suicide attempts requiring medical attention. Sometimes an adolescent’s struggle with depression can be underestimated because of their age. Adolescence is a time when changing hormones can cause mood swings and it is often difficult to tell what is normal adolescent behavior and when a teen is clinically depressed. Your Teen May Be Depressed if They:
Posted by DBT Center of Orange County in Awareness
September is National Suicide Prevention Month. All month, mental health advocates, prevention organizations, survivors, allies, and community members unite to promote suicide prevention awareness. With World Suicide Prevention Day on September 10th. It’s a time to remember those affected by suicide, to raise awareness, and to focus efforts on directing treatment to those who need it most. So how can you get involved?