Show Notes
The episode begins with a mindfulness exercise led by Dr. Alicia Smart, followed by a discussion on the concept of self-soothing and its application in distress tolerance. Edward shares his experience with self-soothing and its impact on his distress levels. The conversation delves into the use of distress tolerance skills, including self-soothe and improve the moment. Edward shares his experiences and the effectiveness of these skills in managing distressing situations. The discussion also explores the importance of skill stacking and the ongoing maintenance of self-soothe as a background skill.
Takeaways Mindfulness exercises can increase awareness of one's surroundings and promote a sense of presence. Self-soothing techniques, such as music, taste, smell, and touch, can be effective in reducing distress and promoting emotional regulation. Skill stacking involves using multiple distress tolerance skills in combination to manage distress effectively. Self-soothe is an important background skill for ongoing maintenance and emotional regulation. Improving the moment involves using distress tolerance skills for ongoing stressful situations that are not likely to resolve quickly.
Chapters 00:00 Mindfulness Exercise: Five Four Three Two One 06:38 Self-Soothing and Distress Tolerance 20:32 Distress Tolerance Skills: Self-Soothe and Improve the Moment 25:31 Skill Stacking and the Importance of Self-Soothe 34:10 Using Distress Tolerance Skills in Ongoing Stressful Situations 41:24 The Effectiveness of Distress Tolerance Skills
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