Building a Distress Tolerance Toolbox: Creating Safety with CBT and DBT

Dr. Dawn-Elise Snipes is a Licensed Professional Counselor and Qualified Clinical Supervisor. She received her PhD in Mental Health Counseling from the University of Florida in 2002. In addition to being a practicing clinician, she has provided training to counselors, social workers, nurses and case managers internationally since 2006 through AllCEUs.com #distresstolerance #CBT #safety
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Video by Dr. Dawn Elise Snipes on integrative behavioral health approaches including counseling techniques and skills for improving mental health and reducing mental illness.
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[@DocSnipes]

👌More videos can be found on this topic at kzbin.info/aero/PLcB3trehXswiEVfrfgza4hGf7KQu93TG7&si=76-8ANWtVd9C38Eu ❤️Self help activities and worksheets and concierge coaching with Dr. Snipes can be accessed at DocSnipes.com 👍Online Courses for Continuing Education (CEU, OPD, CPD) and Substance Abuse Counselor Certification

[@dee0731]

This information is amazing, like you said Dr. we have to have a safety plan ahead of time because when one is in a state of anxiety it is too late to think of what to do because the distress can be so high at the time. We have to have the plan ahead of time. I have subscribed to a relaxing KZbin station with relaxing scenes and relaxing sounds and I go to that now when I feel moments of anxiety. I play it at home on my tv and I have it on my phone also so I go to it at any time and it helps greatly! Also praying helps me immensely too, I have subscribed to a lot of prayer stations on KZbin. Plus praying on my own. Thank you Dr. and God bless you abundantly for your work in helping others! ☀️🕊🥳🙌

[@DocSnipes]

Thanks for watching and commenting. :)

[@dee0731]

You are welcome Dr.! 🙌☀️

[@Nandaksilva]

Thank you so much! I found it so helpful as I’ve been looking for better copying skills! I used to get very angry and irritated, now I’m choosing to hear my wise brain when facing challenges.

[@DocSnipes]

Glad it helped! Thanks for watching.

[@billthelen6524]

Dr. Snipes, you are so right. Your information is excellent. I need to use distress tolerance skills whether I'm in a flight or fight mode. I relate to being monkey-minded and finding it impossible to think of two things at the same time. Unhooking from distressful thoughts and replacing them positive affirmations does work. I have found deep breathing works especially after exercise. Self-soothing the five senses is so calming. I have a self-soothing kit. Which works when I remember to use it. Your suggestion about guided imagery using colors sounds useful I will give it a try. Excellent suggestion to build a safe escape environment. Thank you Dr. Snipes.

[@DocSnipes]

You’re so welcome, Bill. Thank you so much for watching. Thank you for your writing down what helps. I am so grateful for you.

[@oohily]

Love all of your content !

[@DocSnipes]

Awesome. Thanks for watching.

[@lljl5310]

Thank you Dr. Snipes!!! You always have great tools/information!!!

[@DocSnipes]

My pleasure!

[@LawNerdAmber]

Thank you Dr. Snipes

[@DocSnipes]

Any time!

[@joyfulcreativemovement6016]

A wonderful set of tools to have handy! This is the first time I have seen the captioning! Very helpful! Thank you for your kindness and compassion!

[@DocSnipes]

Thanks for watching.

[@mariaellasm]

Excellent advice and tips! Thank you so much for putting all these varied helps in one video:) God Bless you and your loved ones!

[@DocSnipes]

Thanks for watching.

[@missyoreilly4815]

With that fabulous hair, I am so not surprised you’re a metal head 🤘🏻

[@DocSnipes]

Awwww, thank you so much for your kind words and for watching the video. What did you find most helpful from it?

[@norashine]

This is packed with soooo many good ideas! Thank you for making this video!

[@DocSnipes]

You’re so welcome. What did you find most helpful from it?

[@nazcarcup]

23:37 You and me both. Metal is life for me. Takes me to a whole different place as well

[@DocSnipes]

:)

[@nazcarcup]

@@DocSnipes 🤙🏾

[@dee0731]

You are a great blessing! 🙌

[@DocSnipes]

Thanks!

[@tulip5677]

Thank you for this helpful video. I will use some of these ideas to get through an MRI that I have been dreading because I'm claustrophobic (difficulty with cave tours, elevators, etc)

[@DocSnipes]

You’re so welcome. I appreciate you watching the video. What is your favorite idea? Here’s the video on 35 CBT tools: kzbin.info/www/bejne/hnqzpYCZnsqoarM Please let me know what you think

[@tulip5677]

@@DocSnipes What ended up getting me through the MRI successfully without any embarrassing incident was a combination of the idea of using a mental activity for distraction and the use of sound. Ironically, the actual sounds of the MRI machine itself somehow captured my attention. I started noticing the pattern of what order they appeared in and entertaining myself with trying to predict each next weird sound. One of those sounds seemed comical and goofy to me and the situation even became a little bit funny toward the end. Before I started hearing the weird sounds, I could feel my anxiety level rising and worried about how to get through the time block that I knew would be fairly long.

[@sarahb30]

Appreciate the education! I would love for the audio from these videos to be uploaded on a podcast platform as well so I can listen on the road. Might be something to consider!

[@DocSnipes]

We appreciate you watching. We do have a podcast. It’s called Counselor Toolbox. :)

[@𦮙]

thank you for these videos they literally cured me 🎉

[@DocSnipes]

I am so glad to read that. I am grateful to be of help and I appreciate you watching the video.

[@dee0731]

Thank you Dr. so much 🙌

[@DocSnipes]

Welcome :)

[@McFraneth]

First chemo session. Terrified I'd react badly. I did deep breathing and humming.

[@BirdShotIV]

Love hearing that you listen to heavy metal 🤘 Excellent video, as always 🙏

[@DocSnipes]

Rock on! :)

[@brendavoracek6242]

Just breathe and continue to slow down and focus on your breathe I need a DOG 🐕 SO BAD I VE WANT ONE FOR AWHILE NOW I CAN TAKE MY TIME DOING THE THINGS I LOVE TO DO SLOWLY AND TAKE TIME NOT RUSHED INTO IT......THANK YOUSO MUCH FOR THIS POST

[@DocSnipes]

Thanks for watching.

[@lorelimoulton741]

Great tools. Thank you

[@DocSnipes]

Thanks for watching.

[@Funstuff13613]

New big fan. Love your work.

[@DocSnipes]

I appreciate you watching

[@emmanuellesaintmerant9657]

Thank so much

[@DocSnipes]

You are welcome

[@danimarut]

Amazing

[@DocSnipes]

TY

[@laura835]

Thanks!

[@DocSnipes]

I am sincerely grateful for your thoughtful contribution to my video. Your generosity speaks volumes, and I'm inspired by your support. Thank you for making a positive impact on my creative journey.

[@ronniesalas4600]

Hahaha I love heavey metal to!! Nothing takes the edge off the day like the Toxic Waltz.

[@DocSnipes]

Thanks for watching. :)

[@samhay4937]

LOVE IT!!! THANK YOU SO MUCH X

[@DocSnipes]

No problem 😊

[@MySpaceDxC_Suffo_AtTheGates]

I also love metal! It’s a catharsis.

[@DocSnipes]

Thanks for watching and for for sharing

[@friarpesel5646]

These are the droids we are looking for ❤️

[@terryrustad1800]

💫

[@DocSnipes]

Thank you so much for watching. Here are more videos on distress: kzbin.infosearch?query=distress

[@allaboardthegravytrain5987]

This helps a lot im anxious right now

[@DocSnipes]

Thanks for watching. Wishing you peace, health, and happiness.

[@ghostworld89]

8:16 glad I'm not the only one 👌🏽

[@DocSnipes]

:)

[@lifeisbeautiful7047]

How can I thank you !

[@DocSnipes]

Thanks for watching. You’re so welcome. I am grateful to be of help and I appreciate you watching the video. What did you find most useful from it? Supporting the channel would be really helpful. You can do that by joining the Doc Snipes channel at kzbin.info/door/AE3JJi8tX7gfhZEXCUGd_Ajoin , donate through paypal at DocSnipes.com/Donate or cashapp at $DocSnipes, sharing and liking videos or purchasing a thanks on the videos you find most helpful. Thank you!

[@Retrofire-47]

Could these skills also be applicable to more *recurrent* panic triggers like sleep anxiety?

[@DocSnipes]

Yes, it could

[@USMARSHALL2011]

Cool

[@DocSnipes]

Thanks for watching.

[@McFraneth]

Before a major operation. I listen to music.

[@lindahebb4832]

🤗

[@jayhart2899]

appreciate the video but I can sing the ABC and think about what I'm doing tomorrow

[@DocSnipes]

Thanks for watching and commenting.

[@chengfusaechao7243]

Humming in my mind Counting numbers or Saying the alphabets...... Touching my keys..its just a distraction away from All my negative thoughts or chewing gum or just sucking on candles.......

[@DocSnipes]

Thanks for watching.

[@McFraneth]

I sing wahe guru wahe jio.

[@1130Tim]

I would not have guessed you for a heavy metal lady

[@DocSnipes]

Lol. Thanks for watching. What will you add first to your distress tolerance box?

[@MD.orion1]

Nobody gives a way of how to make a teen in full BPD flight involved in their own treatment. The fact that they abuse the people closest to them is extremely destructive

[@DocSnipes]

Thanks for watching and for sharing

[@McFraneth]

Sing away to yourself. Chatter incessantly to the nurse. She understands. I would tell them, ignore me this chatter helps with the fear.

[@DocSnipes]

Thanks for watching.

[@lljl5310]

🤣🤣🤣 freak the freak out! We know what you meant!

[@DocSnipes]

Thanks for watching.