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DBT skills group training, individual DBT sessions and more for people with BPD, EUPD, self harm, addictions and more. Gold standard, BI DBT trained team.

28/06/2022

Do you ever feel so overwhelmed by your distress?

Have you heard of distress tolerance skills before?

here are some examples that might help when your distress is 99%

The STOP skill:

Stop

Take a step back

Observe

Proceed mindfully

Skill TIPP:

Temperature
take a cold shower splash your face.

Intense exercise
sprint fast dance around the room to match the energy of the emotions you feel.

Paced breathing
slow your breathing right down and slowly breathe in and out.

paired muscle relaxation
focus on one muscle group at a time, tighten your muscle for 5 seconds as tight as you can and release work your way around all your muscles.

There are so many skills you can use to help bring your distress down! these are just a few you can give ago to see if they help you.
You will find what works for you.

24/06/2022

Meet Nic Perrins!

Nic is a psychotherapist and co-facilitator of the adult DBT groups, currently training intensively with British Isles DBT.

message through this account or email hello@onlinedbt.co.uk for more info.

21/06/2022

Here's a question what does everyone think BPD is?

Borderline personality disorder is a condition that affects how you think, feel and interact with other people.

Here are some of the signs:
EUPD presents itself differently in individuals, which can lead to misdiagnosis.

Used to describe a group of common problems a person experiences surrounding emotions, EUPD is generally diagnosed based on having 5 of the following symptoms:

● A deep fear of abandonment;

● A feeling of emptiness that persists;

● An unstable or confused self-image;

● An abrupt shift from one mood to another including acute irritation, fear, or depression, lasting for minutes to several days at most;

● Into and out of love-hate relationships in a whirlwind and difficulty with relationships;

● A feeling of intense anger, disproportionate to the cause itself;

● Feelings of detachment from reality or short-term and suspicious ideas relating to others;

● Impulsiveness leading to abuse of drugs, s*x, food, and money, for example;

● The act of harming yourself, having suicidal thoughts, or talking about ending your life is considered suicidal.

If you are experiencing any of the above symptoms, it is important to discuss your symptoms with your GP.

It is also important to recognise that there are many crossovers regarding signs and mental health disorders; therefore, it can take some time to get a diagnosis for EUPD.

feel free to comment your thoughts!

17/06/2022

Happy Friday everyone!

Meet another member of our team Tiffany Howl!

Tiffany is a CBT and DBT therapist, having completed her intensive training with BI DBT. She offers mindfulness training, and co-runs our adult DBT groups.

For more infomation feel free to message us here or email hello@onlinedbt.co.uk

14/06/2022

First of all, while BPD can be treated. Multiple studies have shown that dialectical behavioural therapy is a highly effective treatment option for BPD.

When people have Borderline Personality Disorder (BPD) or Emotionally Unstable Personality Disorder (EUPD), DBT is the gold standard treatment.
Therapy can be life changing; it provides emotional relief, teaches you important life skills, increases awareness and reduces symptoms.

Sessions work to reduce impulsive behaviours in and out of therapy, as well as helping you to reach your goals through learning new skills.

The four main components of DBT include:

● Mindfulness - paying attention to the present moment fully and fully aware

● Distress tolerance - tolerating pain in difficult situations, not changing it

● Emotion regulation - changing the emotions you want to change

● Interpersonal effectiveness - ask for what you want, say no, and maintain relationships while doing so

dbt therapy covers a number of key modules including mindfulness skills, distress tolerance, emotional regulation and interpersonal skills.

Let us know your thoughts in the comments!

10/06/2022

wow how amazing is this feedback!

We love feedback like this it never fails to remind us this is why we do what we do. How brave are our clients to take the steps to use the tools we give and transform their lives alongside our help.

we are here for anyone who needs our help! feel free to message or comment on this post for more information.

07/06/2022

Happy choose-day!

How is your mental health?

It's important we take time to check in with ourselves, ask yourself how is your mental health?

If your mental health is bad it's important to remember admitting this to others even to ourselves takes courage, you're brave for even taking this small step! small steps take you far without you even realising how far you're getting... keep taking tiny steps each day to improve your mental health! you don't always need to take big steps to get better... it is a process give it TIME.

Small steps can be:

Getting out of bed open a small window BREATHE in the fresh air.

Small walk small steps look around at what you see and hear.

Reading posts like this that help you/ reading a book you like.

Questioning going to therapy even thinking about it that's a step in the right direction.

say just one positive thing to yourself each day you don't have to think of 5 one is okay if that's all you can do! the next day try two?

write down how you feel write a book or just write two words but get it out your head and on paper.

Remember it's your mental health you find what works for you!

keep trying small steps.

03/06/2022

FRI-NALLY!!!
Happy Friday everyone!

Just a reminder it's okay if you just need time to breathe..

If that's all you do then it's OKAY you don't need to feel guilty be proud you made it through the day! and keep breathing reminding yourself that it's okay!

it's brave.

31/05/2022

What do you do for self love?

Some of these might help if you struggle sometimes to love yourself:

Listen to your body

Move stretch take a break and just breathe

Put your phone down even for an hour to connect with yourself/others

Practice good self care

Making room for healthy habits

Speak to yourself how you would a friend or close family member

spending an hour with a therapist because you love and care for yourself

These are just a few of the ways you can practice self love! It's your journey and you will find what works for you along the way.

27/05/2022

feedback like this reminds us everyday why we do what we do! to change lives for the better!

We are here for anyone who needs our help and will continue to change lives for the better.

24/05/2022

Have you ever been cold water swimming?

Would you give it ago?

these are just some of the benefits from cold water swimming:

-Boosts the immune system

- Releases Endorphins

-Improves blood circulation

-Reduces stress levels

- An increased tolerance to stress

- A boost in self esteem

09/05/2022

If your relationship is facing issues due to BPD, we can help.

We have a range of DBT options, including a DBT family programme. Contact us to find out more?

Address

34-35 Hatton Garden, Holborn
London
EC1N8DX

Telephone

+442034325909

Website

http://www.onlinedbt.co.uk/

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