Many Bethesda Therapy clinicians don’t just teach skills from Dialectical Behavior Therapy, they also use them in their own lives.
As we approach the darker, colder days of fall and winter, we asked staff members to describe their favorite ways to use DBT’s self-soothing and mindfulness skills to promote feeling grounded and calm:
Creekside Reflections
I like to step outside and immerse myself in nature, especially by the creek near my house. Watching sunlight reflect and dance on the water and rocks is mesmerizing and calming. It helps me connect with the world, clear my mind, and find peace and grounding, even on the busiest or darkest days.
Baking as Self-Soothing
I really enjoy baking when it’s cold outside – it feels fulfilling to know I created something myself, and it gives me an opportunity to share with others. It engages my senses – I feel the dough as I’m shaping it in my hand, I see the pastry slowly rise in the oven, I smell the sweet fragrance as it gets closer to finishing, and I get to taste a special treat.
Heart-Pumping Outdoors
In the fall and winter months, I aim to get my blood pumping and heart rate up for 30 minutes a day to help regulate my mood, boost energy, and improve my sleep. I especially love getting outside in the evening to enjoy the sunset and the peaceful beauty of the falling leaves.
Mindful Autumn Walks
I love to take mindful walks and observe the leaves as they change into gorgeous shades of red, orange, and gold during the fall. The shifting colors and gentle rustling of the leaves remind me to slow down and appreciate the simple moments in life. Their beauty not only inspires a sense of wonder but also helps ground me in the present and brings a feeling of calm.
Plant Care Mindfulness
When I notice I’m experiencing screen fatigue on a weekday, or when I have a particularly open-ended weekend morning, I will take up to a half-hour slowly watering my plants – testing their soil for dryness, watering slowly as to prevent flooding or oversoaking the potting soil. This watering plant care process is a great way to put my attention on the living things around me.
Cozy Crocheting Moments
I’m new to crocheting, but it’s my new favorite thing to decompress with on winter evenings. It requires some focus, but not so much that I can’t listen to a podcast or music while I’m creating something cozy.
