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🇿🇦Transforming Lives through DBT Skills & Life Skills | STEP-UPP Programmes | Mental & Health Care | DBT-THRIVE for Adults | Glenbrook Press.

🌿Growth through Awareness

Glenbrook Practice(Pty) Ltd.All Rights Reserved © 2025

23/11/2025

🧠 Feeling overwhelmed, panicky, or like your emotions are at 100?�DBT’s TIPP skill is your emergency brake for the nervous system 🚑✋
TIPP = Temperature 🌡️ | Intense Exercise 💪 | Paced Breathing 🫁 | Progressive Muscle Relaxation 🧘‍♀️
Today, let’s talk about the MOST powerful one when you need FAST relief:�🔥 TEMPERATURE CHANGE (the “T” in TIPP) ❄️
Your face has a superpower: when it hits something COLD, it instantly triggers the mammalian dive reflex 🦭�→ Vagus nerve kicks in�→ Heart rate drops�→ Blood pressure lowers�→ Stress hormones plummet�→ Panic cycle? Interrupted in SECONDS ⏱
How to do it (takes less than a minute):
1️⃣ Grab ice water, an ice pack, or even a cold drink�2️⃣ Hold your breath & dunk your face (eyes + cheeks) in ice water for 15–30 seconds�(Can’t dunk? Splash cold water or press ice cubes to forehead/wrists/neck)�3️⃣ Come up, breathe, repeat 2–3 times if needed
Real-life hacks:�🏠 At home → bowl of ice water�🚗 In the car → blast AC on face�☕ In public → hold an iced drink to your neck (super discreet)
⚠️ Safety first: Skip if you have heart issues or Raynaud’s—check with your doctor.�This is an emergency tool, not a long-term fix. Once you’re calm, layer in your other skills 💕
You’ve got a built-in reset button on your face. Use it when the wave feels too big.

❄️🧊💙

13/11/2025

Empower your journey with DBT THRIVE for Adults:
https://glenbrookpractice.com/dbt-thrive/ An 8-week skills group to navigate career, relationships, and well-being challenges. 🌱

Master core modules like Mindfulness, Emotion Regulation, and Interpersonal Effectiveness, plus life skills in Goal Setting, Conflict Resolution, and Self-Care. The next group starts February 3, 2026. 📅

Visit www.Glenbrookpractice.com or email info@glenbrookpractice.com to enrol.

09/11/2025

DBT-STEP-UPP: https://glenbrookpractice.com/step-upp/ Empowering Teens to Thrive 🚀�Is your teen feeling stressed, overwhelmed, or navigating the challenges of growing up? 😟
Our 12-week skills programme is designed specifically for ages 13-18 to equip them with essential tools for success. 🔑

DBT-STEP-UPP combines two transformative toolkits:

The 4 Core DBT Modules: Help your teen learn effective ways to manage intense emotions, cope with stress, and foster stronger relationships. 🧠Mindfulness 🧘
Distress Tolerance 🛡️
Emotion Regulation ⚖️
Interpersonal Effectiveness 👥

The 5 Life Navigation Skills: Move beyond emotions to build practical abilities for school, friendships, and future goals. 📈
Professional CV/Resume 📄
Financial Literacy 💰
Strategic Problem-Solving 🧩
Holistic Well-Being 🌿
Goal-Setting Mastery 🎯

It’s more than just coping—it’s about empowering your teen to navigate their years with confidence, resilience, and a clear plan! 💪

03/11/2025

Struggling with intense emotions during a crisis? The Distress Tolerance module in Dialectical Behaviour Therapy (DBT) provides powerful crisis survival skills to help you navigate challenging situations without exacerbating them.

One standout set is the TIPP skills: Temperature (like splashing cold water on your face), Intense exercise, Paced breathing, and Progressive muscle relaxation, which can quickly shift your body’s response and bring calm.
Here are eight key benefits of practising TIPP, as highlighted in this handy infographic:

These TIPP techniques are part of DBT’s broader crisis survival toolkit, which also includes distracting with ACCEPTS, self-soothing, IMPROVE the moment, and weighing pros and cons.

01/11/2025

🌟 Step-upp: Empowering Your Teen to Thrive – Starting Feb 2, 2026! 🌟 Dear Parents,
Is your teen (13-18) navigating exam stress, friendships, or significant life changes? Join our transformative 12-week Step-upp group, blending DBT skills for emotional mastery with Life Navigation tools for real-world success!

Led by Jonathan & Tertius in a safe, fun in-person space in Cape Town, your teen will:
* Build unshakeable confidence & resilience
* Forge deep friendships & lasting memories
* Master skills for exams, conflicts, jobs & beyond

Give your teen the edge they deserve – spots filling fast!�Starts: Mon, Feb 2, 2026 | 12 weeks�Enrol now: glenbrookpractice.com/step-upp | Contact us today!
Growth Through Awareness® | Glenbrook Practice�Peace of mind for you, thriving future for them. 🚀

31/10/2025

Mastering Criticism: Your Key to Professional Excellence
In the high-stakes world of modern leadership and teamwork, feedback isn’t just inevitable, it’s your greatest accelerator for success.

Yet, a Harvard Business Review study reveals that 69% of employees feel uncomfortable receiving constructive criticism, often leading to defensiveness, stalled growth, and fractured relationships.

The good news? You can rewire your response.
Discover 10 actionable, research-backed strategies to pause, process, and pivot, turning every piece of feedback into fuel for promotion, worthy performance.

22/10/2025

We are pleased to announce that our next BPD Support Group meeting is scheduled for November 1st.

17/10/2025

Unlocking Radical Acceptance in DBT: Willingness vs. Willfulness 🌱✨
In Dialectical Behaviour Therapy (DBT), mastering Radical Acceptance is key to navigating life’s challenges without judgment. At the heart of this skill lie two contrasting mindsets: Willingness and Willfulness. Let’s break it down to foster growth through awareness! 🧠💡

1. Willingness ✅�It’s about being open, flexible, and fully engaged, doing what’s truly effective, even when it’s tough. This isn’t about liking reality, but accepting it as is and acting from a place of curiosity and wise mind. The result? Better emotional regulation, resilience, and personal growth, leaving you feeling lighter and more liberated. 😌🌟

2. Willfulness ❌�On the flip side is stubborn resistance and rigidity, refusing to accept or adapt, often driven by intense emotions, fear, or a need for control. It leads to wasted energy, frustration, and ineffective outcomes, like battling unchangeable facts or avoiding necessary action. 😤⚠️

By shifting from willfulness to willingness, we empower ourselves to handle distress with grace and move forward. Which mindset are you practising today?

www.GlenbrookPractice.com.

16/10/2025

🌟 Unlocking Radical Acceptance: The Magic of ‘Turning the Mind’ in DBT 🌟
Hey everyone! If you’re into mental health tools that work, let’s talk about Dialectical Behaviour Therapy (DBT). Developed by Dr Marsha Linehan, DBT helps us navigate intense emotions and build a life worth living. At its core is Radical Acceptance, the practice of fully embracing reality as it is, without judgment or resistance, to cut down on unnecessary suffering. But how do we get there when our minds reject what’s happening?

Enter Turning the Mind: a key distress tolerance skill where you consciously pivot from denial or anger toward acceptance. It’s like flipping a mental switch; you might need to do it repeatedly until it sticks! 🔄

This skill isn’t just theory; it’s a game-changer for emotional regulation. Drawing from insights in DBT resources (like Linehan’s manuals), here’s a breakdown of 8 powerful benefits of practising ‘Turning the Mind’ as part of Radical Acceptance. These can transform how you handle life’s curveballs: ⚾

1. Reduces emotional suffering by shifting toward acceptance. 😌 No more fighting reality – just less pain from resistance.
2. Enhances overall well-being and quality of life. 🌈 Feel more at peace and enjoy the good stuff without the mental tug-of-war.
3. Builds resilience for handling life’s challenges. 💪 Like emotional armour, it preps you for tough times without breaking.
4. Promotes psychological flexibility in adapting to change. 🧠 Stay nimble; roll with the punches instead of getting stuck.
5. Increases sense of control over emotional experiences. 🎛️ Regain power by choosing your mindset, not letting emotions run the show.
6. Improves emotional regulation and stability. ⚖️ Fewer mood swings, more steady vibes for daily life.
7. Decreases reliance on maladaptive coping strategies. 🚫 Say goodbye to harmful habits like avoidance or self-sabotage.
8. Makes radical acceptance easier with repeated practice. 🔁 The more you turn, the smoother it gets – practice makes progress!

If you’re dealing with stress, anxiety, or BPD traits, try incorporating this into your routine. Start small: Next time something sucks, pause and ‘turn’ toward accepting it. 📝 Pro tip: Pair it with mindfulness.

15/10/2025

Welcome to our guide on navigating the teen years with confidence and care! Parenting teenagers can be a rewarding journey filled with growth opportunities, and with the right strategies, you can build stronger bonds and smoother sailing for your family.

Address

3 Christine Street
Constantia
7806

Telephone

+27745122033

Website

http://www.glenbrookpractice.com/

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