Emotional Regulation Skills - How Not to Be at the Mercy of Your Feelings - Harley Therapy™ Blog

Dialectical behaviour therapy (DBT) was created for people with emotional dsyregulation or borderline personality disorder (BPD).

It offers a scientific-based set of set of techniques for emotional tipping points, designed to knock you out of thought and emotions and into your body, which creates a small break that gives you the opportunity to choose a healthier reaction.

When we are first learning how not to ‘freak out’ emotionally emergency tactics can be a godsend:

1. Hold your breath and plunge your face into cold water, triggering what is called the ‘human dive reflex’ (or try holding ice in your hand).
2. Do about 20 minutes of aerobic exercise, at about seventy per cent of your ‘all out’ point.
3. Breathe in a measured fashion right into your diaphragm and keep it up for several minutes. As you do this scan through your body, clenching then releasing a muscle with each in and out breath.