{"id":1201,"date":"2023-05-24T13:38:42","date_gmt":"2023-05-24T20:38:42","guid":{"rendered":"https:\/\/betterlifecolorado.com\/old\/?p=1201"},"modified":"2023-05-24T14:33:18","modified_gmt":"2023-05-24T21:33:18","slug":"anxiety-dbt","status":"publish","type":"post","link":"https:\/\/betterlifecolorado.com\/old\/anxiety-dbt\/","title":{"rendered":"I Have Anxiety, is DBT Right for Me?"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.18.0&#8243; _dynamic_attributes=&#8221;background_image&#8221; background_color=&#8221;rgba(0,0,0,0.63)&#8221; background_image=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9mZWF0dXJlZF9pbWFnZSIsInNldHRpbmdzIjp7fX0=@&#8221; background_blend=&#8221;overlay&#8221; custom_padding=&#8221;114px||36px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.18.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.18.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_post_title date=&#8221;off&#8221; comments=&#8221;off&#8221; featured_image=&#8221;off&#8221; _builder_version=&#8221;4.18.0&#8243; _module_preset=&#8221;default&#8221; title_font=&#8221;Poppins||||||||&#8221; title_text_color=&#8221;#FFFFFF&#8221; meta_text_color=&#8221;#FFFFFF&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_post_title][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.18.0&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;21px||0px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.18.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.18.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text ul_position=&#8221;outside&#8221; ol_position=&#8221;outside&#8221; ol_item_indent=&#8221;39px&#8221; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;a5692afb-547a-4b32-98a1-ca66f61e0673&#8243; text_font=&#8221;Poppins|300|||||||&#8221; text_font_size=&#8221;16px&#8221; text_orientation=&#8221;justified&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<p><span style=\"font-weight: 400;\">Whether you have been diagnosed with an anxiety disorder or go through seasons of anxiety, DBT can be a tool that can help. If you are not familiar with Dialectical Behavioral Therapy (DBT), please see our <a href=\"https:\/\/betterlifecolorado.com\/old\/2023\/04\/05\/dbt-overview-what-is-dbt\/\">previous blog post that covers DBT in depth<\/a><\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Everyone at one point in their life experiences anxiety in some capacity. In fact, an estimated 31.1% of adults in the U.S. are diagnosed with an anxiety disorder at some point in their lives (US Department of Health and Human Services). You know the feeling; nervousness, racing heart, tight chest, sweaty palms, stomachaches, muscle tension, consistent worrying or feeling like the walls are caving in. Here are a few skills that can provide immediate relief when anxiety strikes.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">How DBT Skills Can Curve Anxiety<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mindfulness<\/b><span style=\"font-weight: 400;\"> &#8211; one of DBT\u2019s skills is learning how to separate from your emotions through mindfulness. Practicing mindfulness can be as simple as reminding yourself that you are not your thoughts.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Emotional Regulation and Distress Tolerance<\/b><span style=\"font-weight: 400;\"> \u2013\u00a0 These are fancy DBT terms that mean \u201cgaining control of your emotions\u201d and \u201cgetting comfortable being uncomfortable\u201d. Applying these skills when anxiety hits has proven to signifcantly decrease symptoms.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">What\u2019s the Evidence?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although DBT was originally created to treat Borderline Personality Disorder, it has been proven to be an effective treatment for eating disorders, suicidal ideation, substance abuse PTSD, anxiety and more. The strong focus on mindfulness and emotional regulation make DBT a reliable option to consider for anxiety.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Therapy isn\u2019t an Option at this Time?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Not a problem. There are steps you can take right now to start implementing DBT skills and feel more in control of your anxiety. Start by finding small ways to seperate from your anxiety and see it as a seperate part of you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few ideas to try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your body in some way<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Journal\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Connect with nature (bonus points if you can get some sunshine while doing it!)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook a new recipe\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Interact with a pet or a friends\u2019 pet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Light a candle and focus on the flame for 60 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw, paint, or color<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">play your favorite song LOUDLY<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Want to give DBT a try for your anxiety? Reach out to Better Life Therapy to be connected with one of our trained therapists.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Sources:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Canadian Agency for Drugs and Technologies in Health. (2017). <\/span><i><span style=\"font-weight: 400;\">Dialectical behavioral therapy for adults with mental illness: A review of Clinical Effectiveness and guidelines<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Falabella, G. S., Johnides, B. D., Hershkovich, A., Arett, J., &amp; Rosmarin, D. H. (2022). CBT\/DBT-informed intensive outpatient treatment for anxiety and depression: A naturalistic treatment outcomes study.<\/span><i><span style=\"font-weight: 400;\"> Cognitive and Behavioral Practice, 29<\/span><\/i><span style=\"font-weight: 400;\">(3), 614-624. <\/span><a href=\"https:\/\/doi.org\/10.1016\/j.cbpra.2021.05.001\"><span style=\"font-weight: 400;\">https:\/\/doi.org\/10.1016\/j.cbpra.2021.05.001<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Malivoire, B. L. (2020). Exploring DBT skills training as a treatment avenue for generalized anxiety disorder.<\/span><i><span style=\"font-weight: 400;\"> Clinical Psychology (New York, N.Y.), 27<\/span><\/i><span style=\"font-weight: 400;\">(4), n\/a. <\/span><a href=\"https:\/\/doi.org\/10.1111\/cpsp.12339\"><span style=\"font-weight: 400;\">https:\/\/doi.org\/10.1111\/cpsp.12339<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">U.S. Department of Health and Human Services. (n.d.). Anxiety disorders. National Institute of Mental Health. Retrieved April 5, 2023, from https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you have been diagnosed with an anxiety disorder or go through seasons of anxiety, DBT can be a tool that can help. If you are not familiar with Dialectical Behavioral Therapy (DBT), please see our previous blog post that covers DBT in depth. Everyone at one point in their life experiences anxiety in some [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1202,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_et_pb_use_builder":"on","_et_pb_old_content":"<!-- wp:paragraph -->\n<p>Welcome to WordPress. This is your first post. Edit or delete it, then start writing!<\/p>\n<!-- \/wp:paragraph -->","_et_gb_content_width":"2880","inline_featured_image":false,"footnotes":""},"categories":[6,19,22,15],"tags":[],"ppma_author":[18],"class_list":["post-1201","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anxiety","category-dbt","category-mindfulness","category-therapy"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>I Have Anxiety, is DBT Right for Me? - Better Life Colorado<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterlifecolorado.com\/anxiety-dbt\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"I Have Anxiety, is DBT Right for Me? - Better Life Colorado\" \/>\n<meta property=\"og:description\" content=\"Whether you have been diagnosed with an anxiety disorder or go through seasons of anxiety, DBT can be a tool that can help. 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