Скачать с ютуб العلاج السلوكي الجدلي | تحمُّل الإجهاد ج ١ - نادر عطالله Dr Nader Attalla в хорошем качестве

العلاج السلوكي الجدلي | تحمُّل الإجهاد ج ١ - نادر عطالله Dr Nader Attalla

Distress tolerance: cope better with stress Mindfulness: experience the present moment (Here & Now) Emotion regulation: recognize and observe your feelings without getting overwhelmed by it or behaving in reactive, destructive ways. Interpersonal effectiveness: express what you want, say no, set limits, and negotiate solutions to problems—all while protecting your relationships. Distress Tolerance Distraction skills (1) Temporarily stop you from thinking about your emotional pain (2) Give you time to find an appropriate coping response ( Last only 20 -30 mins) Do not confuse distraction with avoidance. Distraction as constant coping skill is problematic. Self-­soothing skills Learn to soothe yourself . Regain your strength (refilling the gas in your car) Teach you how to treat yourself kindly and lovingly. The cost of self-destructive coping strategies: Cutting, pulling hair, self mutilation: infection, scarring , shame Taking your feeling out on other: loss of relationship , loneliness, legal consequences Using drugs or alcohol: work, legal, relationship and finantial problems. Isolation: depression, loneliness Spending long time overthinking: miss good things, depression Unsafe sex: STD, embarrassment, pregnancy Avoidance: not getting things done Over-eating or under-eating: overweight, anorexia Attempting suicide: death, hospitalization, embarrassment 1- Distract Yourself from Self-Destructive Behaviors 2-Distract Yourself with Pleasurable Activities 3- Distract Yourself by Paying Attention to Someone Else 3-Distract Your Thoughts 4- Distract Yourself by Leaving 5- Distract Yourself by Counting