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DBT Skills Corner

Submitted by nchavez on Mon, 10/31/2011 - 5:00pm

 

Our skill this quarter is a distress tolerance skill. We call it Willing Hands. To learn and practice Willing Hands:

  • First relax your breath. Start with slow and steady breathing.
  • Sit upright in a comfortable position.
  • As you begin to relax, shake your arms and then open your hands to a willing hands position, hands forward with palms, up. Continue taking a few more deep breaths.
  • Begin saying to yourself, "I may not like it, but I can accept it."
  • Practice releasing your anger and tension by clenching your fists and then relaxing into an open position.
  • Repeat and practice as needed.

Willing Hands shows others around you that you are dealing with your anger or emotional distress. You are ready to use your Wise Mind rather than stay in a state of "Emotional Distress or Emotional Mind". It may take practice but when the time comes that you truly need to calm down, it will be easier for you to use this skill and calm yourself down. Good Luck!! Remember to practice all of your DBT Skills!!!!