No BS. I will be gentle, but straight with you. I use a collaborative approach, because this is your time & you should use it your way
Licensed Professional Clinical Counselor in Ramsey, MN
My favorite mindfulness meditation is the 5-4-3-2-1 meditation. List 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, and 1 thing you taste. This is how you ground yourself. You can use it in the middle of a panic attack or just as part of your daily routine. I personally use it to fall asleep at night, but I list as many things as I can for each sense. I usually don't make it past the things I can feel because I'm zonked out. It really works that well.
DBT is all about learning how to surf through the wave of each crisis. I like using DBT strategies with clients who have intense feelings/mood swings/chronic dysregulation. My favorite DBT strategy is 'radical acceptance' because it allows me to let go, no matter what the circumstances are.
CBT is a common buzzword in the mental health world. It focuses on connecting your thoughts, feelings, and behaviors. My favorite part of CBT is that there is no judgement in it; thoughts are not good or bad, they are just thoughts. CBT also centers on the way you talk to yourself. Your self-talk can be positive or negative. What you tell yourself is what you ultimately will believe. I can teach you how to increase your positive self-talk and improve your view of the world to be more adaptive.