Archive for the ‘Skills’ Category

This is something i learnt when i first did DBT back in 2008. Its rather effective in how it works.

Sit back and relax your face from the top to your chin and jaw, let go of each facial muscle and feel everything becoming loose. Your forehead, eyes, brows, cheeks, mouth and tongue; teeth slightly apart. If you have difficulty, try tensing your facial muscles first and letting them go. A tense smile is a grin and might tell your brain you are hiding or masking your real feelings.

Let both corners of your lips go slightly up, just so you can feel them. It is not necessary for others to see it. A half smile is slightly upturned lips with a relaxed face.

Try to adopt a serene facial expression. Remember, your face communicates to your brain; your body connects to your mind.

So basically when you do a half smile the brain believes you to be in a calmer happier place and therefore you begin to feel calmer and happier.

This is something that I learnt in Living Skills Group recently and it works brilliantly for me.

TIPP SKills: Changing your body chemistry through reducing extreme emotions fast.

T – TIP THE TEMPERATURE of your face with COLD WATER – to calm down fast
– Holding your breath place your face in a bowl of cold water or hold a cold pack (zip lock bag of cold water) on your eyes and cheeks.
– Hold for 30 seconds. Keep water above 50F or 10c

I – INTENSE EXERCISE – to calm down your body when it is revved up by emotion
– Engage in intense exercise, if only for a short while
– Expand your bodys stored up physical energy by running, walking fast, jumping, playing basketball, lifting weights etc.

P – PACED BREATHING – pace your breathing by slowing it down
– Breathe deeply into your belly
– Slow your pace on inhaling and exhaling way down on average 5/6 breaths per minute
– Breathe out more slowly than you breathe in e.g. 5 seconds in and 7 seconds out

P – PAIRED MUSCLE RELAXATION – to calm down by pairing muscle relaxation with breathing out
– While breathing into your belly deeply tense your body muscles but not to cause a cramp
– Notice the tension in your body
– While breathing out, say the word ‘relax’ in your mind
– Let go of the tension
– Notice the difference in your body

***** Caution: Very cold water decreases your heart rate rapidly. Intense exercise will increase your heart rate. Consult your health care provider before using these skills if you have heart or medical condition, a lowered base heart rate due to medications, take a beta-blocker, are allergic to the cold or have an eating disorder.


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