Calm & Regulate Emotions By Checking the Facts With DBT

[@SelfHelpToons]

Download a copy of the Check the Facts Worksheet from: www.selfhelptoons.com/emotion-regulation-and-checking-the-facts-in-dbt/ and if you'd like to support my channel, please buy me a coffee: www.buymeacoffee.com/selfhelptoons. Related Videos: Changing Unwanted Emotions Flowchart: kzbin.info/www/bejne/rX2WompteNiBaaM Opposite Action: kzbin.info/www/bejne/rZzbgHx5n6xln9U Problem Solving: kzbin.info/www/bejne/rWGto5mgotuYa5o Cognitive Distortions: kzbin.info/www/bejne/q3iXmXeOabaIjJI

[@hatsnroses12]

Thank you💖

[@audreyc3078]

I tried this exercise to deal with a breakup. I had a mixture of anger, sadness, regret and disappointment. My emotions fit the facts but the intensity dropped by 50% after I finished this exercise. It really works. Thank you!

[@audreyc3078]

Really helpful. Thanks. I can't afford DBT therapy and I will watch all your videos to help myself. Thanks.

[@wecallhimchristwist]

I love all of these videos. This video would also be quite helpful when working on your subconscious because our subconscious is naturally very childish and emotional. We can use this balanced thinking to show our subconscious a healthier version of a thought without fighting the thought.

[@audreyc3078]

Next time I feel angry and irritated, I will try this! It may not be easy, but I will try!

[@Leanne-g8p]

Thank you for an easy to understand video , very helpful in my own clinical practice 😊

[@marypoppins6290]

this video was a gold mine for me thanks!

[@SelfHelpToons]

Glad to hear it!

[@aimeeonofrio1975]

Thank you! Im taking a dbt class and this is really helpful! I like your break down of each step!!

[@SelfHelpToons]

Glad it was helpful!

[@katkat3640]

Im taking notes but did this about something upsetting just now and wow it has helped me so much thank you

[@SelfHelpToons]

Glad it was helpful!

[@katkat3640]

@@SelfHelpToons Yes it helped - I feel very empowered and happy to have this work, what a relief, not trapped in the bad feelings ty so much

[@henm200000]

You explained it excellently, exactly like in the DBT Guide Book 2nd edition! Thank you.

[@SelfHelpToons]

Glad it was helpful!

[@hatsnroses12]

Excellent video so helpful. I luv your labor of 💘 blessings to you

[@SelfHelpToons]

Thank you so much!

[@piek359]

Thank you ❤️❤️❤️

[@Cloudbuster1987]

Thank you, this is extremely helpful.

[@SelfHelpToons]

Glad it was helpful!

[@Miauwies]

Woww your video's are awesome, I finally found something I can work with. Thank you so so much! You deserve way more likes and comments! I added your website to my screen. Are these the same video's on youtube or are there more on youtube? I have to find a way to look at the video's in a logic order haha. I decided to watch minimal one video in the morning, to make a good start of the day. 😃❤️

[@SelfHelpToons]

Thanks! Almost all of my videos on on my site, and I try to organize them together in a way that makes sense.

[@LOVEisTHEultimateLAW]

💚

[@gilliandutton-palmer3132]

I have ADHD and a generally pretty messy head, im an addict who is 4 years sober but... swapped one addiction for another be it food or shopping. Ive lost my mobility through illness so im a bit awkward. I need to regulate my Emotional issues and many other mental health issues yikees where do i even start? Ps im also a Christian who really needs faith based help.

[@NegaTheImpmon9508]

please seek help with therapy as well as speak to your doctor about a stronger medication than the one you have if the one you have isn't working for you anymore

[@DilanDilray123]

i am a christian..😇😇😇

[@martinenyx-filmstuff305]

What if your emotions are clouding your rational judgment?

[@SelfHelpToons]

When that's the case, we need to find a way to calm our emotions first before we can engage in any sort of rational thinking about the situation. And there are lots of strategies we can use to help do this, such as breathing exercises like kzbin.info/www/bejne/mHSodGyIitR4pNk or the STOP skill kzbin.info/www/bejne/bqrOo4aPmpuIg80 or various distressed tolerance strategies kzbin.info/www/bejne/j5akfnuXmKhrhpo. And then once our emotions have cooled off a bit, we can go back and try checking the facts again

[@AutisticBarbie]

Veterans Day 2024

[@malemaline]

I don't see the flow video.

[@danielledouglas2102]

Me either :(

[@Star-dj1kw]

✅

[@moorelexie3288]

I tried to write down what frustrated me but whatever I wrote down, the next day I will bullied myself by saying things like"How could you be annoyed by such trivial things? You are too emotional and too fragile. Be a grown up"

[@NegaTheImpmon9508]

that's self judgement, and you have to walk away from those thoughts and detach from them. Unhooking is a good method for this, recognizing that thoughts are only thoughts, and not all of them need to be listened to. observe them from an outside perspective by mentally exiting the situation and looking at it from a different perspective

[@moorelexie3288]

@@NegaTheImpmon9508 thx a lot

[@alisonmurraytennick7114]

i still don't understand it, i jus cant take it in

[@lisamillward1354]

But don't we think that they do fit the facts

[@SelfHelpToons]

We usually assume they fit the facts, without confirming whether that's really the case. This exercise is designed to test if our thoughts actually fit the facts, and if they don't, help us come up with more accurate ways of thinking about things that can help calm our emotions

[@scottgardner3044]

Alcohol ads? Seriously? I cant show or recommend these videos to my clients.

[@SelfHelpToons]

Thanks for letting me know. I don't control the ads KZbin decides to run, but there might be a way for me to block certain categories.

[@SelfHelpToons]

I've blocked Alcohol and Gambling and Betting ads

[@scottgardner3044]

@@SelfHelpToons Oh wow. Thank you so so very much!

[@dawnschneider6849]

You make it sound so easy but reallity is someone suffering can't just shut stuff down cause you say so... so misleading and upsetting to think you are correctly advising mental illness. How about going back to the first step, second step and so forth until someone suffering can just turn it off.

[@SelfHelpToons]

I'm sorry you found this video so disappointing. Unfortunately I can't start from the beginning in every video, and I have an entire series of videos about DBT that I link to in the description and you can find at www.selfhelptoons.com/dbt . It's also not possible to just turn off suffering. DBT is about learning to regulate and tolerate distressing feelings in ways that help reduce suffering, but there is no way to just turn it off.

[@FEETRICX]

This is just what I needed thank you - you are brilliant how you explain it and how you use this method to explain thank you

[@SelfHelpToons]

Thanks, I appreciate it!