Pam Weinberger Counselling

10/31/2025

10/30/2025

Radical acceptance can be hard to practice, especially initially , but is one of the biggest tools to help find peace in life and a way forward.

DBTSkills. Distress Tolerance Module. ' Radical Acceptance'.

DBT-Dialectical Behavioural Therapy. 2025.
All rights reserved.

10/30/2025

DBTSkills : Urge Surfing.
Urge surfing is a mindfulness skill that refers to managing unwanted urges or behaviors like emotional outbursts, aggression, or addictive urges.

Instead of trying to suppress or give in to the urge, individuals are encouraged to practice acceptance or “riding out the waves of urges” on an imaginary surfboard.

The DBT Urge Surfing Technique Handout explains what urge surfing skill guides clients on adopting a non-judgmental stance towards the urge in four steps.

It illustrates a wave, along with different stages of the urge, such as the trigger, rise, peak, and fall.

Using this handout helps to manage unwanted urges and emotions, and reduce impulsive behavior, which leads to better self-control.

10/29/2025

DBTSkills. What is Distress Intolerance ?
DBT provides excellent skills for Distress Tolerance - though knowing a bit more about what Distress Intolerance is can also help.
This is from the Australian organisation CCI. Centre for Clinical Effectiveness. All of their materials are evidence -based, meaning they have been developed after rigorous research & testing.

Sourced & curated by DBT-Dialectical Behavioural Therapy.

All rights reserved.

07/13/2025

Perfectly said - “do not trust the way you see yourself when your mind is turbulent” 🩷

I love this!

05/12/2025

Life can be overwhelming, and in those moments, it’s easy to feel like you're drowning in stress, fear, or sadness. But here’s the truth, how you cope can change everything. Developing your own healthy coping mechanisms isn’t just helpful, it’s empowering. It gives you back a sense of control. Whether it’s through movement, creativity, deep breaths, grounding exercises, or quiet reflection, the tools you choose to support yourself become your personal anchors when everything else feels uncertain.

You don’t need to wait for a crisis to start building your coping toolbox. Start now. Explore what calms your nervous system, what lifts your spirit, and what brings you back to you. Your healing journey is unique, and so are your coping strategies, so honor them. Every time you choose a healthy way to cope, you’re not just surviving; you’re showing yourself resilience, love, and strength. That’s powerful. That’s progress. Keep going, you’re creating a life where you can face storms and still stand tall.🤗🤗

05/06/2025

Do you look outward to feel better?

We rely on someone else to regulate what we’re feeling inside. And it makes sense—co-regulation is powerful and necessary.

But emotional dependence without internal tools can leave us feeling fragile, anxious, and stuck.

What if you could calm your storm without waiting on someone else to do it for you?

Here’s what I teach my clients (and practice myself):
Name it to tame it
Say what you’re feeling out loud or write it down. “I feel overwhelmed. I feel rejected. I feel scared.”

Talk to yourself like you’d talk to someone you love
Use gentle, grounding phrases:
- “This feeling is big, but it’s not permanent.”
- “I can sit with this safely.”
- “I don’t need to solve this all right now.”

Breathe like it matters (because it does)
Inhale for 4, hold for 4, exhale for 6.
Longer exhales signal safety to your nervous system.

Create a comfort ritual
A warm cup of tea.
Your favorite playlist.
A walk around the block.
These little rituals tell your brain: You’re okay. You’re safe.

Being able to soothe yourself is one of the most empowering skills you can build. It doesn’t mean you stop needing others. It means you stop crumbling without them.

You’re capable of holding space for yourself—and thriving through it.🤗🤗

03/27/2025

Gentle reminder...

02/19/2025

💗