Overcoming Anxiety, Depression, and Mental Health Challenges with DBT Skill

 

Dialectical Behavior Therapy (DBT) is an evidence-based treatment approach that has gained significant popularity in the field of mental health. As a close cousin to the widely known Cognitive Behavioral Therapy (CBT), DBT is a type of talk therapy that focuses on training individuals with the necessary skills to overcome a range of mental health struggles, including anxiety and depression.

DBT skills training is structured around four key modules, each of which teaches practical and applicable skills. These modules focus on mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance. Rooted in the concept of dialectics, DBT helps individuals navigate the tension between seemingly opposing constructs, such as acceptance and change.

By learning and practicing these skills, individuals can develop a greater sense of control over their thoughts and emotions, leading to improved mental health and an enhanced quality of life. As such, DBT is proving to be an effective tool in helping individuals overcome a wide range of mental health challenges. 

The Power of DBT Skill Training

It's possible that you're already aware of the profound transformative effects of Dialectical Behavior Therapy (DBT), and if that's the case, then feel free to skip ahead to the next section. Nevertheless, while the benefits of DBT are evident, mastering its skills and applying them to your personal experience can be a daunting endeavor to undertake on your own. 

It's important to emphasize seeking guidance from a qualified professional can be an essential aspect of effectively acquiring these skills, particularly if you're grappling with clinically significant issues such as anxiety, depression, or suicidal ideation. If you're curious about how DBT can help you surmount your mental health struggles, it may be worthwhile to reach out to a provider to learn more. 

By taking that crucial first step and exploring the possibilities of Dialectical Behavior Therapy, you'll be opening yourself up to a journey of self-discovery and transformation. Don't hesitate to seek out a provider to discuss whether DBT might be the ideal fit for you. 

This article is the first of a series on Dialectical Behavior Therapy and is intended to give an introduction to DBT and the skills training that makes this model so effective for so many. Check back for future installments of the DBT series to learn more and dive deeper into the skills and resources DBT has to offer. 

The History of Dialectical Behavior Therapy

Dialectical Behavior Therapy (DBT) has a rich history rooted in the personal and professional experiences of its founder, psychologist Marsha Linehan. Her own struggles with mental health, including suicidal ideation, borderline personality disorder, and schizophrenia, inspired her to develop a treatment model that would effectively help others dealing with similar conditions. Drawing from her own experiences, Linehan recognized that many individuals with mental health struggles deal with conflicting thoughts and concepts, often described as "black and white" thinking. In her work, Linehan sought to teach her clients to embrace the complexities of life and recognize that multiple contradicting ideas can coexist. 

Initially, DBT was developed to treat borderline personality disorder, but it has since been researched and found to be effective for a range of diagnoses, including suicidal behaviors, eating disorders, anxiety, depression, and substance use. Incorporating Zen philosophies, DBT aims to help clients develop a deeper understanding of their emotions, internal cues, and reactions. Linehan skillfully blended Cognitive Behavior Therapy, humanism, and Zen principles to create an effective treatment model. In fact, DBT was the first to incorporate mindfulness into therapy as a formal intervention. 

The evolution of DBT over the years has shown that the original vision of Linehan has been realized. DBT is an evidence-based intervention that has helped countless individuals struggling with mental health issues. As we continue to study and learn more about this innovative model, we can undoubtedly expect to see even more exciting developments in the field of mental health treatment. 

The Modules Broken Down

In order to effectively address the areas of life that are identified as deficient or compromised in the DSM definition of mental health diagnoses, DBT relies heavily on skill education. To better comprehend the purpose and organization of DBT, it is crucial to have a basic understanding of the four modules that are covered in the therapy. 

The Four Modules of DBT: A Brief Overview

DBT is a comprehensive approach to therapy that involves skill-building in four main areas. These modules are designed to help clients develop the skills they need to manage difficult emotions, communicate effectively, regulate their behavior, and cope with distress. Let's take a closer look at each of the four modules. 

Mindfulness 

Mindfulness skills are integral to DBT therapy. Adopted from Eastern meditation practices, these skills help clients become more self-aware, introspective, and present in the moment. Practicing mindfulness is beneficial for emotional regulation, impulsivity, and managing emotionally-charged reactions. 

Interpersonal effectiveness

Interpersonal effectiveness skills focus on developing positive social skills and relationships, regardless of one's emotional state. These skills are particularly useful for conflict resolution and maintaining meaningful, positive connections with others. 

Emotion regulation

Emotion regulation skills are designed to help clients gain control over their intense emotions, learn to self-soothe, and act in a thoughtful way. This includes labeling emotions, understanding how emotions affect behavior, and developing strategies to decrease negative emotions and increase positive ones. 

Distress tolerance

Distress tolerance skills are essential for managing the negative emotions, distress, and pain that are an inevitable part of life. This module helps clients learn to accept what they cannot change and manage their emotions during difficult times, through skills such as self-soothing and de-escalation.

DBT & Me

The acquisition of skills through Dialectical Behavior Therapy (DBT) can prove invaluable in the process of recognizing one's emotions, internal stimuli and managing their reactions. With consistent application and possibly the aid of a qualified professional, individuals can gain deeper insights into their emotional tendencies and seamlessly integrate these skills into their daily lives. For those who require additional guidance in utilizing these skills to overcome mental health challenges such as anxiety or depression, expert assistance is available. 

Seeking therapy following a mental health diagnosis can be difficult and intimidating. It can be helpful to look into different modalities and types of therapy to help familiarize yourself with the process to feel more comfortable. 

This series of articles will also provide in-depth information that could help you decide if DBT is a good fit for you and how to pursue it. DBT skills are great evidence-based resources to help understand and process emotions and regulate distress and communicate your feelings in effective ways. If you think DBT may be a good fit for you, reach out and contact Thira Health to get more information and set up a consultation.

THIRA HEALTH: Specialized Care for Eating Disorder Treatment

 

Eating disorders are complex mental health conditions that affect millions of people worldwide. They are characterized by a persistent disturbance in eating behavior that results in significant physical and psychological harm. Eating disorders come in various forms, such as anorexia nervosa, bulimia nervosa, and binge eating disorder. Without proper treatment, these disorders can be life-threatening. That is why specialized care from eating disorder treatment centers such as THIRA HEALTH is essential for recovery. 

Eating Disorder Treatment

Effective eating disorder treatment typically involves a combination of medical, nutritional, and psychological interventions. Medical treatment may be necessary to address any physical complications resulting from the disorder, such as malnutrition, electrolyte imbalances, or other health issues. 

Nutritional counseling is also important to help individuals establish a balanced and healthy diet, as well as develop a positive relationship with food. In addition, therapy and counseling are often key components of eating disorder treatment, including cognitive behavioral therapy, dialectical behavior therapy, and family-based therapy. These therapies can help individuals address any underlying psychological issues contributing to the disorder, such as anxiety, depression, or trauma. With the right treatment approach, individuals with eating disorders can achieve long-term recovery and improved overall health and well-being.

Eating Disorder Retreat 

Eating disorder retreats provide a unique approach to treatment by offering a supportive and holistic environment. These retreats often offer a range of therapeutic activities, such as individual and group counseling, nutritional education, yoga, mindfulness practices, and art therapy. This integrated approach helps individuals address the emotional and psychological aspects of their eating disorder while also developing healthy coping skills and lifestyle habits. In addition, the residential aspect of these retreats allows individuals to receive intensive support and guidance from trained professionals around the clock. This can be particularly beneficial for individuals who may not have access to comprehensive treatment in their local community or who have struggled with other forms of outpatient treatment in the past. Eating disorder retreats offer a unique opportunity for individuals to focus on their recovery in a safe and supportive environment and can be an effective option for those seeking a comprehensive and holistic approach to treatment. 

Binge Eating Disorder

Binge eating disorder (BED) is the most common type of eating disorder, affecting approximately 3.5% of women and 2% of men in the United States. BED is characterized by recurrent episodes of binge eating, where the individual feels a lack of control over their eating behavior. Binge-eating episodes usually involve consuming large amounts of food in a short amount of time, often leading to physical discomfort or feelings of shame and guilt. People with BED often eat even when they are not hungry, and they may continue to eat even when they feel physically full. 

Understanding Fear Foods in Eating Disorder Recovery

Fear foods are foods that individuals with eating disorders avoid due to fear of weight gain or negative body image. These fear foods can include any food group, such as carbohydrates, fats, or proteins. Fear foods can be a significant barrier to recovery, as they often trigger disordered eating behaviors and can lead to feelings of shame and guilt. 

Treatment & Support For Eating Disorders Is Available At THIRA Health

If you or someone you're acquainted with is struggling with an eating disorder, we're here to provide assistance. You don't have to endure this alone. Discover how our therapeutic methods and interventions, specifically tailored to treat eating disorders, can assist you in transforming your relationship with food and achieving greater physical and emotional well-being.

At THIRA HEALTH, fear foods are addressed in the nutritional counseling portion of the treatment program. The nutritional counselor works with individuals to develop a healthy and balanced meal plan that includes all food groups, including fear foods. The goal is to help individuals develop a healthy relationship with food and learn how to incorporate all foods into their diet without fear or guilt. Visit www.thirahealth.com or call us at 425.448.8808. 

Spring Clean your Seasonal Stress Away

 

Spring is a chance for us to sweep out the emotional backlog of the cold winter months. Today’s blog shares how THIRA Health works to join the mind and body for better mental health and awareness.

Winter Solstice Or Winter SAD-Ness?

Aside from the research on Seasonal Affective Disorder (SAD) that can create depressive symptoms, other elements of the colder months affect much more. Impacts on our circadian rhythms due to shortages of sunshine, disrupted sleep/wake states, and the often inevitable holiday stress serve to make this a challenging time of year, especially while enduring these additional elements for those with preexisting mental health conditions.

 

Even as people across the world engage in the excitement of the Winter Olympics, Olympic athletes are taking to their social media to recall the importance of caring for your mental health (many as a tribute to the courage of Simone Biles who put herself first in a public way last year). Research shows that our mental health is critical during months where we are indoors without much light, and especially in a pandemic without many people near us.

Cleaning The Mental Clutter

The winter months (at least if you live in a place where the change in weather is obvious) bring the blues along with its lesser degrees. We are forced to settle in and wait it out until the sun starts to stay around longer during the day and temperatures rise…but have you noticed how hard it is to sit and wait for anything? When we spend time waiting around, regardless of whether it is for summertime, a fortuitous opportunity, or something new to take shape, we are left with anxiety, impatience, and mental chatter that accompanies this flex period.

 

Spring is a chance to clean all that muck out of your mind and give yourself the cleanse you need. At THIRA Health, we believe in the power of the mind-body connection; if we listen to our bodies and allow them to move us, there are more choices to heal and recover from the “seasons” of life. Join us as we consider practical ways you can move your body, shift your mindset, and join the sunshine.

 

Here are just a few tips to declutter your emotional backlog from a stressful winter season and get some fresh air in your own head.

Move Out Of Winter, Spring Into Movement

Exercise has so many physical health benefits, and your mental health will thank you too. With the advent of fitness apps and online workout videos, access to movement has never been easier (especially if you live in a cold-weather state where outdoor exercise is a non-starter). Studies show that physical movement promotes mental clarity, improves mood, and gets endorphins flowing that remind you of what forward movement feels like. Whether it’s an online fitness program, decluttering your garage, or taking a bundled walk, all movement is good movement!

Establish A Routine

We can often get lost in fatigue, depression, anxiety, or hopelessness when it feels like we have nothing to look forward to. As you welcome Spring, make yourself a priority – set a meeting with yourself about how you want to feel and what you want to accomplish, and brainstorm some pathways of getting there. If your goal is to be more aware of your emotions, incorporate a mood journal and meditation into your mornings or evenings.

Stay Present, Stay Mindful, Stay Grateful

When we can access the present, we resist the urge of letting tomorrow or yesterday steal our peace. Find the place where you feel most comfortable and at ease – this might be a special chair, an outside bench, or right in the middle of your living room floor. Take deep cleansing breaths that remind you that the present moment is the only place you need. This enables us to practice gratitude. Studies show that when we are grateful, this corrects our neural pathways toward “happier” emotion, and improves how we connect with others.

Seek Help

Above all else, seek help if this “Spring” into action doesn’t feel quite manageable enough on your own. We often see clients who have spent years trying to avoid emotions, but here at THIRA Health, we encourage tapping into your body and helping you listen to what socioemotional and physiological needs might be rising through our whole-person approach. Therapy can be helpful in workshopping your emotions, vocalizing and prioritizing your immediate and long-term needs, and is a space uniquely for you.

 

 

To learn more about how individual therapy can help you reset in the new season, visit us for more information on services at www.thirahealth.com

Source: https://www.thirahealth.com/2022/03/15/spring-clean-your-seasonal-stress-away/

Eating Disorders are More Than Just a Food Issue

 

There are common misconceptions that when a person develops an eating disorder, the only factor that has changed and must change to recover is how or what they eat. Not only is this culturally and socially limited, but it strikes blame on the person suffering. Food is one of the core pieces of survival that we all share, along with sex, air, and water. But what happens when food feels like our enemy?

In this article, we will cover the ways that eating disorders change everything from your thought patterns and ideas of self to socialization and relationship-building, to the most mundane events of life, such as grocery shopping or lunch breaks. The hope we are looking for when identifying these various habits and patterns is that when we examine them together and hold them up to the light, we will find a new and better path forward.

Our Narrative Around Food Is Learned

Our relationship with food starts from a young age and is influenced and molded by cultural and familial influences. Food is considered an identity marker of culture or religion, and often preserves connections to ancestry and lineage. However, along with grandma’s recipe, we are also often handed down unhelpful attitudes when it comes to food.

For example, in many cultures, it is considered rude to leave the table without finishing whatever was on your plate. Leaving leftovers can be taken as a sign of disrespect to elders or those that prepared the meal. Similarly, a penny-saving family may also require a clean plate before you’re allowed to leave the table in order to avoid waste, or a parent’s ideas about diet and guilt about eating sweets may be passed along to an impressionable teenager.

These seemingly innocent and subtle ways of relating to food can grow even more complicated when we consider social messages we receive about our bodies.

“Don’t eat too many carbs, you’ll get fat!”

“Eat more fruits and vegetables.”     

“Don’t order anything that will make you look unladylike.”

“Are you sure you need to eat that much?”

“Looks like you need to watch the sweets!”

 

These messages are loaded with sexism and fatphobia that make us grow exceedingly conscious, not just of what we put in our bodies, but how we see ourselves. Women are particularly influenced by this messaging, though beauty standards and diet culture impact people across the gender spectrum.

The Everyday Effects Of Eating Disorders

There are three important facets of the conversations around food:

1) We need food to survive

2) Many people establish a sentimental connection to food based on upbringing

3) Social messaging about appearance affects our relationship with food

While the development of an eating disorder is not specific to a locus of time, cultural group, or set of circumstances, these three facets influence how much conversations around food are ingrained into us from a young age.

We have included examples below of how our social relationships, thought patterns, and everyday tasks are affected when pressures around food manifest into an eating disorder.

Everyday Tasks

As an eating disorder evolves, you’ll notice you start to see food everywhere, and your internal food dialogue tries to steal your focus at all hours of the day. Lunch breaks may become particularly challenging. Your takeout options might be limited if you live in an under-resourced part of town, are not able to bring your own food for financial or time reasons, or fast food is just what is available. At the grocery store, you might find yourself reflexively flipping to the ingredient panel to see how many calories and servings are in each product, and put something back down you got excited about because it’ll cost you more than you burned in your workout.

Thought Patterns

In line with everyday tasks, your thought patterns are constantly attuned to what you are going to eat (or in cases of restrictive eating, not eat) next. You are preoccupied with the idea of not only the quality of what you eat, but the quantity. Your inner critic fires up its typewriter to send off messages of shame, guilt, and anxiety over how you’ll rid yourself of that extra piece of bread. Eating and food become your primary cognitive responsibilities out of hatred or punishment instead of excitement or plain hunger.

Personal Relationships/Social Impact Of Active Symptoms

If you are naturally in your head or preoccupied by thoughts, guess where you aren’t? Usually, present in your relationships. The cognitive load it takes to meet the expectations of the eating disorder, the rituals/behaviors of active symptoms (e.g., purging, binging, restricting), and the psychological pain that comes as a result is a toxin to our personal relationships. Not only do we become enslaved to our inner minds, but it often drowns out the concerns of family, friends, or communities, and isolates us. When we are active in eating disorder behaviors and mindsets, we lose opportunities for the love, compassion, and empathy that our personal relationships afford us.

A Promise Of Hope

There is light shining at the other end of the dark, winding tunnel that is our thoughts, fear, and shame…a promise of hope and recovery. Recovery is not only pivotal – it’s possible. Eating disorders are insidious, pervasive, and cancerous to our whole system. This is why it takes a whole system approach within eating disorder treatment to create long-lasting joy and relief.

This Looks Like

1. Honoring the whole person through mind, body, spirit approach through nutrition, mindfulness, therapy, and community-building.
2. Using practices grounded in research, such as Dialectal Behavior Therapy, that incorporates mindfulness and cognitive-behavior approaches that grant permission to exist in the “both/and” of what is possible, tolerating physiological and psychological distress, and making conscious movement toward awareness and action.
3. Love. Just the love of your systems of support that can be friends, family, community, or a group of providers – these connections help us transcend the pain that comes from the individual battle of eating disorders, and ultimately restores us to a place of self-compassion and care that we all need.

To learn more about our eating disorder programming and our perspective of whole-person care, visit us at www.thirahealth.com

source: https://www.thirahealth.com/2022/04/18/eating-disorders-are-more-than-just-a-food-issue/