Use DBT Skills To Reduce Stress

Nov 11, 2019
Stress Management

Welcome to Alison K Bowles, Ma, Lmhc, your trusted resource for mental health and well-being. In this article, we will explore a powerful DBT (Dialectical Behavior Therapy) skill called Paced Breathing, which can help reduce stress and anxiety.

The Importance of Managing Stress

Living in today's fast-paced world, stress has become an inevitable part of our lives. Continuous exposure to stressors can contribute to the development of a variety of mental health issues such as anxiety and depression. It is crucial to find effective ways to manage stress and promote overall well-being.

What is DBT?

DBT, also known as Dialectical Behavior Therapy, is a proven form of psychotherapy that combines various techniques to help individuals cope with intense emotions and improve their relationships. It was originally developed to treat borderline personality disorder but has since been recognized for its effectiveness in addressing a wide range of emotional challenges, including stress and anxiety.

The TIPP Skill - Paced Breathing

One of the DBT skills widely used for stress reduction is Paced Breathing. This technique involves slowing down your breathing to create a calm and relaxed state of mind. Paced Breathing activates the body's natural relaxation response, helping to regulate emotions and decrease stress levels.

How to Practice Paced Breathing

To start practicing Paced Breathing, find a quiet and comfortable space where you can sit or lie down. Follow these steps:

  • Step 1: Close your eyes and take a moment to focus on your breath.
  • Step 2: Inhale deeply through your nose, counting to four as you breathe in.
  • Step 3: Hold your breath for a count of four.
  • Step 4: Exhale slowly through your mouth, counting to four as you breathe out.
  • Step 5: Repeat this pattern for several minutes, gradually increasing the count as you become comfortable.

The Effects of Paced Breathing

Paced Breathing helps bring your body back into a balanced state by activating the "rest and digest" response of the autonomic nervous system. This technique enables the body to shift from a state of stress and tension to a state of relaxation and calmness.

Regular practice of Paced Breathing can provide numerous benefits, including:

  1. Stress Reduction: By consciously regulating your breath, you can reduce the physical and emotional symptoms associated with stress.
  2. Anxiety Management: Paced Breathing is an effective tool for managing anxiety as it helps slow down racing thoughts and promotes a sense of inner peace.
  3. Improved Focus: This technique enhances your ability to concentrate and stay present in the moment, improving overall cognitive function.
  4. Enhanced Emotional Stability: Paced Breathing helps regulate emotions by activating the parasympathetic nervous system, reducing the intensity of emotional reactions.
  5. Better Sleep Quality: Practicing Paced Breathing before bedtime can promote relaxation and improve the quality of your sleep.

Expert Guidance for Your Well-being

At Alison K Bowles, Ma, Lmhc, we understand the importance of mental health and well-being. Our team of experienced professionals is dedicated to providing compassionate guidance and evidence-based therapies to help you overcome life's challenges. We specialize in DBT and other evidence-based treatments to support your journey towards a more fulfilling and balanced life.

Contact Alison K Bowles, Ma, Lmhc

If you are seeking professional support to manage stress, anxiety, or other mental health concerns, we invite you to contact Alison K Bowles, Ma, Lmhc. Visit our website for more information or to schedule an appointment. Take the first step towards a healthier and happier you.