Unlocking the Power of Dialectical Behavioral Therapy (DBT) for Better Mental Health

Person in Black Pants and Black Shoes Sitting on Brown Wooden Chair

Have you heard of Dialectical Behavioral Therapy (DBT)?

 

If you're feeling overwhelmed or struggling with certain mental health challenges, Dialectical Behavioral Therapy might offer the support you need. 

 

This evidence-based approach is crafted to help you develop practical skills for navigating tough moments and regaining control. 

 

Let’s examine DBT in more detail and consider how it can positively affect you or someone you care about.

What is Dialectical Behavioral Therapy (DBT)?

Dialectical Behavior Therapy (DBT) is a specialized type of Cognitive Behavioral Therapy (CBT) designed to help you understand how thoughts, feelings, and behaviors are interconnected. 

While both therapies aim to explore these connections, DBT goes further by integrating technologies of change with principles of Zen-buddhism and acceptance-based practices.  As such, DBT focuses on emotional regulation, mindfulness, and accepting difficult experiences. 

Through DBT, patients learn to manage their emotions, come to terms with their mental health challenges, and reduce harmful behaviors.

How Does DBT Work?

The term "dialectical" highlights the presence of coexisting opposites. One of the ways this appears in DBT is by learning to find the balance between acceptance and change, both in yourself and in the world. 

In your sessions, your therapist will guide you in acknowledging your behaviors and experiences while also working to improve your emotional management.

What Does DBT Treat?

DBT is primarily used to treat borderline personality disorder, but it has also proven effective for a wide range of mental health conditions, including:

What are the Benefits of DBT?

The benefits of DBT are extensive and can truly make a difference in your mental health and overall well-being. 

Here’s how it can help:

  1. Improves Emotional Regulation: Learn how to recognize and manage intense emotions healthily, which can help reduce impulsive behaviors and enhance your emotional well-being.
  2. Enhanced Interpersonal Skills: DBT focuses on improving communication and relationship skills, helping you build healthier, more fulfilling connections. 
  3. Increased Mindfulness: By incorporating mindfulness practices, you can become more aware of your thoughts and emotions, helping you respond thoughtfully rather than impulsively. 
  4. Reduces Self-Destructive Behaviors: Identify and address harmful behaviors, such as self-harm, substance use, or suicidal thoughts, with healthier ways to cope, reducing the urge to engage in these actions.
  5. Encourages Self-Acceptance: Build a more balanced and positive view of yourself, fostering self-compassion and boosting self-esteem.
  6. Tailored to Your Needs: DBT’s flexible approach allows it to be adapted to your unique needs, enabling your therapist to address specific challenges and personalize treatment based on your goals and preferences.

Explore DBT for Better Mental Health With Behavioral Psych Studio

If you or someone you care about could benefit from Dialectical Behavior Therapy, we’re here to help.

At Behavioral Psych Studio, we’re dedicated to creating a treatment plan tailored to your unique needs, goals, and challenges. 

With convenient teletherapy options and supportive between-session coaching, our compassionate team is committed to providing the guidance you need wherever you are. 

We firmly believe in your strength and potential to build the life you envision. 

Contact us today—together, we can take meaningful steps forward.

Healing the Unseen: Trauma Therapy Explained

Person in Black Jacket and Blue Denim Jeans Sitting on Black Couch

Trauma can leave deep scars, sometimes so hidden we hardly notice them.

But they affect us, shaping our thoughts, feelings, and actions. These scars can disrupt your sense of safety, shake your trust in others, and leave you feeling overwhelmed by life's challenges.

We're here to tell you that healing is possible and that you don't have to live with the pain of the past.

Trauma therapy can help you heal, find peace, and start living the life you deserve.

Understanding Complex Trauma and PTSD

First things first, let's clear up what we mean by "trauma."

Trauma isn't necessarily only a single scary event; it can be a series of ongoing or repeated distressing experiences, often starting early in life.

This is what we call complex trauma, and it can leave lasting effects, making you feel overwhelmed, unsafe, and struggling to trust the world around you.

Post-traumatic stress disorder (PTSD) can develop after experiencing or witnessing a single traumatic event.

Symptoms can include flashbacks, nightmares, and avoidance of anything that reminds you of the trauma.

While these are natural reactions to an unnatural situation, if they're impacting your life significantly, it's time to seek help.

Both complex trauma and PTSD can significantly disrupt your life, but with the right support, healing, and recovery are absolutely possible.

The Benefits of Trauma Therapy

Trauma therapy isn't just about managing symptoms. It's about reclaiming your life and rediscovering your inner strength.

Through therapy, you can:

Effective Trauma Therapy Approaches

At Behavioral Psych Studio, we focus on a personalized approach to trauma therapy.

There's no one-size-fits-all solution!

We work with you to find the right combination of evidence-based trauma therapy approaches that resonate with your unique needs and experiences.

Some of the powerful tools we use include:

Cognitive Behavioral Therapy (CBT)

CBT helps you identify and challenge unhelpful thought patterns and behaviors that are keeping you stuck.

It's about gaining a fresh perspective and creating new, healthier ways of thinking and behaving.

A CBT therapist will teach you skills to manage your emotions and reactions so you can feel more in control.

Dialectical Behavior Therapy (DBT)

DBT equips you with skills to manage intense emotions, build healthy relationships, and tolerate distress.

It combines mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness skills to build a life worth living.

It's like a toolbox for navigating life's challenges with more confidence and resilience.

Holistic Trauma Therapy Techniques

Therapy isn't just about talking. We believe in a holistic trauma therapy approach that addresses your whole being.

This might include:

Your Journey to Healing Starts Here

We understand that reaching out for help can be tough, especially when it comes to something as personal as trauma.

But know that you don't have to walk this path alone.

At Behavioral Psych Studio, we're committed to creating a safe, supportive space where you can heal and grow.

Our therapists are trained in various healing therapy techniques and approaches and provide trauma therapy for adults, adolescents, and children.

We're here to listen without judgment, understand, guide, and support you.

We treat a wide range of concerns, from anxiety and OCD to complex trauma and PTSD.

Take the first step towards a brighter future.

Contact Behavioral Psych Studio today, and let's start rewriting your story together.

 

Disclaimer: The information provided in this blog is for informational purposes only and is not intended as a substitute for professional mental health advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding your mental health. While we strive to provide accurate and up-to-date information, Behavioral Psych Studio does not guarantee the completeness or accuracy of the content presented here.

 

Trauma Therapy: Reclaim Your Power, Reclaim Your Peace

A woman is sitting on a couch with a man on the floor

Trauma can leave deep scars, sometimes so hidden we hardly notice them.

But they affect us, shaping our thoughts, feelings, and actions. These scars can disrupt your sense of safety, shake your trust in others, and leave you feeling overwhelmed by life's challenges.

We're here to tell you that healing is possible and that you don't have to live with the pain of the past.

Trauma therapy can help you heal, find peace, and start living the life you deserve.

Understanding Complex Trauma and PTSD

First things first, let's clear up what we mean by "trauma."

Trauma isn't necessarily only a single scary event; it can be a series of ongoing or repeated distressing experiences, often starting early in life.

This is what we call complex trauma, and it can leave lasting effects, making you feel overwhelmed, unsafe, and struggling to trust the world around you.

Post-traumatic stress disorder (PTSD) can develop after experiencing or witnessing a single traumatic event.

Symptoms can include flashbacks, nightmares, and avoidance of anything that reminds you of the trauma.

While these are natural reactions to an unnatural situation, if they're impacting your life significantly, it's time to seek help.

Both complex trauma and PTSD can significantly disrupt your life, but with the right support, healing, and recovery are absolutely possible.

The Benefits of Trauma Therapy

Trauma therapy isn't just about managing symptoms. It's about reclaiming your life and rediscovering your inner strength.

Through therapy, you can:

Effective Trauma Therapy Approaches

At Behavioral Psych Studio, we focus on a personalized approach to trauma therapy.

There's no one-size-fits-all solution!

We work with you to find the right combination of evidence-based trauma therapy approaches that resonate with your unique needs and experiences.

Some of the powerful tools we use include:

Cognitive Behavioral Therapy (CBT)

CBT helps you identify and challenge unhelpful thought patterns and behaviors that are keeping you stuck.

It's about gaining a fresh perspective and creating new, healthier ways of thinking and behaving.

A CBT therapist will teach you skills to manage your emotions and reactions so you can feel more in control.

Dialectical Behavior Therapy (DBT)

DBT equips you with skills to manage intense emotions, build healthy relationships, and tolerate distress.

It combines mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness skills to build a life worth living.

It's like a toolbox for navigating life's challenges with more confidence and resilience.

H3: Holistic Trauma Therapy Techniques

Therapy isn't just about talking. We believe in a holistic trauma therapy approach that addresses your whole being.

This might include:

Your Journey to Healing Starts Here

We understand that reaching out for help can be tough, especially when it comes to something as personal as trauma.

But know that you don't have to walk this path alone.

At Behavioral Psych Studio, we're committed to creating a safe, supportive space where you can heal and grow.

Our therapists are trained in various healing therapy techniques and approaches and provide trauma therapy for adults, adolescents, and children.

We're here to listen without judgment, understand, guide, and support you.

We treat a wide range of concerns, from anxiety and OCD to complex trauma and PTSD.

Take the first step towards a brighter future.

Contact Behavioral Psych Studio today, and let's start rewriting your story together.

The Benefits of Dialectical Behavioral Therapy (DBT): A Guide to Improved Mental Health

Man in Blue and Brown Plaid Dress Shirt Touching His Hair

Have you heard of Dialectical Behavioral Therapy (DBT)? 

 

If you're feeling overwhelmed or struggling with certain mental health challenges, Dialectical Behavioral Therapy might offer the support you need. 

 

This evidence-based approach is crafted to help you develop practical skills for navigating tough moments and regaining control. 

 

Let’s examine DBT in more detail and consider how it can positively affect you or someone you care about.

What is Dialectical Behavioral Therapy (DBT)?

Dialectical Behavior Therapy (DBT) is a specialized type of Cognitive Behavioral Therapy (CBT) designed to help you understand how thoughts, feelings, and behaviors are interconnected. 

While both therapies aim to explore these connections, DBT goes further by integrating technologies of change with principles of Zen-buddhism and acceptance-based practices.  As such, DBT focuses on emotional regulation, mindfulness, and accepting difficult experiences. 

Through DBT, patients learn to manage their emotions, come to terms with their mental health challenges, and reduce harmful behaviors.

How Does DBT Work?

The term "dialectical" highlights the presence of coexisting opposites. One of the ways this appears in DBT is by learning to find the balance between acceptance and change, both in yourself and in the world. 

In your sessions, your therapist will guide you in acknowledging your behaviors and experiences while also working to improve your emotional management.

What Does DBT Treat?

DBT is primarily used to treat borderline personality disorder, but it has also proven effective for a wide range of mental health conditions, including:

Depression

Anxiety disorders

Substance use disorders 

Eating disorders

Bipolar disorder

Self-harm behaviors

Suicidal thoughts and behaviors

Anger management difficulties 

Post-traumatic Stress Disorder (PTSD)

Interpersonal relationship issues

What are the Benefits of DBT?

The benefits of DBT are extensive and can truly make a difference in your mental health and overall well-being. 

Here’s how it can help:

  1. Improves Emotional Regulation: Learn how to recognize and manage intense emotions healthily, which can help reduce impulsive behaviors and enhance your emotional well-being.
  2. Enhanced Interpersonal Skills: DBT focuses on improving communication and relationship skills, helping you build healthier, more fulfilling connections. 
  3. Increased Mindfulness: By incorporating mindfulness practices, you can become more aware of your thoughts and emotions, helping you respond thoughtfully rather than impulsively. 
  4. Reduces Self-Destructive Behaviors: Identify and address harmful behaviors, such as self-harm, substance use, or suicidal thoughts, with healthier ways to cope, reducing the urge to engage in these actions.
  5. Encourages Self-Acceptance: Build a more balanced and positive view of yourself, fostering self-compassion and boosting self-esteem.
  6. Tailored to Your Needs: DBT’s flexible approach allows it to be adapted to your unique needs, enabling your therapist to address specific challenges and personalize treatment based on your goals and preferences.

Explore DBT for Better Mental Health With Behavioral Psych Studio

If you or someone you care about could benefit from Dialectical Behavior Therapy, we’re here to help.

At Behavioral Psych Studio, we’re dedicated to creating a treatment plan tailored to your unique needs, goals, and challenges. 

With convenient teletherapy options and supportive between-session coaching, our compassionate team is committed to providing the guidance you need wherever you are. 

We firmly believe in your strength and potential to build the life you envision. 

Contact us today—together, we can take meaningful steps forward.

Kristin Ortiz (she/her)

DBT vs. CBT in Treating Anxiety and Depression

Anxiety and depression can leave you feeling uncertain about the best path to recovery. DBT and CBT are two effective therapies, each with its approach to treatment. 

But how do you decide which one is right for you? 

Let’s explore the differences between DBT vs. CBT so you can better understand their unique strengths and make a more informed choice for your mental health. 

Understanding these options can bring you closer to finding the support that meets your needs.

What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that focuses on identifying and changing negative thought patterns and behaviors. 

It is based on the idea that our thoughts, feelings, and behaviors are interconnected and can influence each other. 

CBT aims to help individuals become aware of their thoughts, challenge and reframe negative thinking patterns, and learn healthier coping skills.

What is Dialectical Behavioral Therapy?

Dialectical Behavioral Therapy (DBT) is a type of cognitive behavioral therapy that was originally developed to treat individuals with borderline personality disorder. 

It combines elements of CBT with mindfulness practices and dialectics, which are philosophical principles that emphasize finding the balance between opposing ideas. 

DBT focuses on helping individuals regulate their emotions, improve their relationships, and develop skills to cope with distress.

DBT vs. CBT: What are the Similarities?

Here are some key similarities between DBT and CBT that highlight how both therapies work to support mental health:

DBT vs. CBT: What are the Key Differences?

DBT and CBT are evidence-based but differ in their approaches and focus areas. 

CBT primarily helps individuals identify and change negative thought patterns that influence behavior and emotions, making it effective for anxiety and depression. 

On the other hand, DBT, a form of CBT, adds strategies for emotional regulation, distress tolerance, and interpersonal effectiveness, making it especially useful for individuals with intense emotional experiences or borderline personality disorder. 

DBT vs. CBT: Which is Better for Treating Anxiety and Depression?

Both DBT and CBT have been extensively researched and found to be effective in treating anxiety and depression. 

The choice between DBT and CBT may depend on the individual's needs and preferences.

Individuals can also benefit from combining both therapies, complementing each other in focusing on acceptance and change.

DBT and CBT for Anxiety and Depression at Behavioral Psych Studio

At Behavioral Psych Studio, we understand that choosing the right therapy is crucial in your journey to mental wellness. 

Our compassionate and experienced team is well-equipped to use DBT and CBT, tailoring our approach to meet your needs. 

Whether you're dealing with anxiety, depression, or complex emotional challenges, we’re here to support you. 

Contact us today.

Family Therapy: How It Helps Heal Complex Family Dynamics and Trauma

Family dynamics can be complicated, and when trauma is involved, the emotional strain can feel overwhelming. 

You might struggle to communicate with loved ones, feel misunderstood, or even isolated within your family. The right support can make all the difference in these moments. 

Family therapy helps by providing a space where everyone can be heard and understood and heal together. 

This blog post will explore how family therapy can guide your family toward stronger, healthier relationships.

What is Family Therapy?

Family therapy, or family counseling, is a form of psychotherapy that focuses on the dynamics and relationships within a family unit. 

It involves multiple family members attending sessions with a trained therapist, who acts as a mediator and guide.

Family counseling aims to improve communication, resolve conflicts, and strengthen relationships within the family. 

It acknowledges that the larger family system often influences individual issues and behaviors; therefore, the whole family must be involved in the healing process. 

What are the Common Issues Addressed in Family Counseling?

Family therapy can be helpful for a wide range of issues and challenges that families may face. 

Some of the most common issues addressed in family therapy include:

  1. Trauma: Traumatic experiences, such as physical or emotional abuse, can have a profound impact on individuals and their families.

Family therapy can help families heal from the effects of trauma and rebuild trust and safety within the family unit.

  1. Conflict Resolution: All families experience conflicts, but when they become persistent and destructive, they can significantly damage relationships. 

Family counseling can help families learn healthy ways to resolve conflicts and prevent them from escalating.

  1. Parent-Child Relationship Issues: Parenting can be a challenging and overwhelming experience, and it's not uncommon for parents to struggle with their children's behavior or development. 

Guided family therapy sessions can help parents and children strengthen their relationships and learn effective parenting strategies.

  1. Blended Family Challenges: When families merge, there can be many adjustments and conflicts as everyone navigates their new roles and relationships. 

Family therapy can help blended families work through these challenges and create a harmonious dynamic.

What Approaches are Featured in Family Therapy?

There are various approaches to working with families, each offering unique techniques and philosophies tailored to different needs.

These include:

Cognitive Behavioral Therapy (CBT)

CBT helps families identify and challenge unhelpful thoughts and behaviors, replacing them with positive, effective alternatives. 

Cognitive Behavioral Therapy is particularly useful for improving communication, resolving conflicts, addressing parenting challenges, and managing mental health issues like anxiety or depression.

Dialectical Behavior Therapy (DBT)

Combining CBT with mindfulness, DBT helps regulate emotions and enhance relationships.

Dialectical Behavior Therapy is ideal for families dealing with intense emotions or communication difficulties. Skills like distress tolerance and emotion regulation are key components.

Narrative Therapy

This approach empowers families to reshape their stories, focusing on their strengths and resilience. 

It’s especially helpful for those dealing with trauma, as it allows families to reclaim their narratives and find new meaning in their experiences.

Family Counseling at Behavioral Psych Studio

At Behavioral Psych Studio, we support families through tough situations in a caring and safe environment. 

Using proven therapies like Cognitive Behavioral Therapy and Dialectical Behavior Therapy, we help improve communication, resolve conflicts, and strengthen relationships. 

If you're dealing with trauma or other challenges, we're here to help you build a healthier, happier family life. 

Contact us today to start improving your family dynamics.

The Benefits of Couples Counseling: Strengthening Relationships Through Therapy

Feeling stuck in your relationship can be overwhelming, with communication breaking down and tensions rising. Couples counseling offers a lifeline to those who want to repair and strengthen their connection. 

By exploring the benefits of couples counseling, you can find ways to rebuild trust, improve communication, and deepen your bond. 

Let’s discuss how therapy provides a compassionate space to address the challenges that may pull you apart, helping you and your partner grow closer and more resilient.

What is Couples Counseling?

Couples counseling, also known as relationship therapy or marriage counseling, is a form of psychotherapy designed to help you and your partner resolve conflicts and improve your relationship. 

It involves working with a licensed therapist who has specialized training in working with couples.

Couples counseling aims to help you and your spouse identify and address the underlying issues that are causing problems in your relationship. 

This can include communication difficulties, conflicts, trust issues, and other challenges hindering your ability to connect and maintain a healthy relationship.

What are Some Common Issues Addressed in Couples Counseling?

Couples counseling can address various issues that couples may face. 

Some of the most common relationship issues addressed in therapy include:

  1. Communication Problems: Communication is the foundation of any healthy relationship. When communication breaks down, it can lead to misunderstandings, conflicts, and feelings of resentment. 
  2. Trust Issues: Trust is crucial to a strong relationship. When trust is broken due to infidelity or other forms of betrayal, it can be challenging to repair. 
  3. Conflict Resolution: All couples experience conflicts from time to time. However, when conflicts become frequent and unresolved, they can damage the relationship. 
  4. Intimacy and Sexual Issues: Intimacy and sexual problems can also arise in a relationship, causing tension and distance between partners.
  5. Life Transitions: Changes such as starting a family, moving to a new city, or changing careers can strain relationships. 
  6. Emotional Dysregulation: Emotional dysregulation refers to difficulties managing and expressing emotions healthily and appropriately. 

What are the Benefits of Therapy for Couples?

Booking sessions with a couples therapist can be a game-changer for your relationship. 

Here are some of the benefits you can expect from couples counseling:

  1. Improved Communication: Couples counseling can help you and your spouse learn how to communicate more effectively, listen to each other's needs, and express your needs without causing harm.

This can lead to a deeper understanding and connection between the both of you.

  1. A Safe Space to Address Issues: Couples counseling provides a safe and neutral environment to address issues without judgment. 

This can be especially helpful if you or your partner have difficulty discussing sensitive topics or have a history of unresolved conflicts.

  1. Increased Understanding and Empathy: Couples counseling can also help you better understand each other's perspectives, needs, and feelings. 
  2. Tools and Strategies for a Healthy Relationship: A couples therapist can provide you and your partner with practical tools and strategies to improve your relationship. 

These may include communication techniques, conflict resolution skills, and ways to strengthen intimacy and connection. 

  1. Prevention of Future Issues: Couples counseling not only addresses current issues but also helps prevent future problems from arising. 

Behavioral Psych Studio Offers Relationship Therapy to Help Couples Reconnect

At Behavioral Psych Studio, we understand the complexities of relationships and offer a non-judgmental space where couples can address their concerns openly. 

Our experienced therapists are dedicated to helping you and your partner work through challenges, improve communication, and strengthen your bond. 

Schedule an appointment with us today. 

The Cycle of Anxiety: Breaking Free with CBT

Have you ever felt like you’re caught in an endless loop of worry, where every anxious thought feeds into the next, creating a never-ending cycle of fear and unease? If so, you are not alone. Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults every year, according to the CDC. Yet, despite its prevalence, many people feel trapped by their anxiety, unsure of how to break free from its grip.

The Cycle of Anxiety

Anxiety often begins with a single thought or concern. Maybe it’s a worry about an upcoming presentation, a health scare, or even a social event. This thought triggers a cascade of physical symptoms: a racing heart, sweaty palms, or a tightening in the chest. In response to these uncomfortable feelings, we might try to avoid the situation or engage in other safety behaviors—things people do to lower their anxiety when there is a perceived threat. Examples of safety behaviors include checking and rechecking your presentation multiple times to make sure there are no mistakes, excessively seeking reassurance from others that you are in perfect health, or bringing a good luck charm with you wherever you go. While these actions might provide short-term relief from anxiety, initially easing our discomfort and making the situation seem more manageable, they reinforce the anxiety in the long run, keeping us stuck in a cycle that’s hard to escape. 

Thankfully, there’s hope. Cognitive Behavioral Therapy (CBT) offers effective strategies for breaking the cycle of anxiety. By focusing on the interplay between thoughts, feelings, and behaviors, CBT helps individuals develop healthier ways to cope. Here are three key CBT techniques to manage anxiety:

  1. Behavioral Experiments

Behavioral experiments involve testing out new behaviors to see if your anxious predictions come true. Here’s how they work:

  1. Exposures

Exposure therapy is a cornerstone of CBT for anxiety. It involves gradually facing feared situations or objects in a controlled and systematic way. By doing so, you can reduce your fear response over time. For instance, if you have a fear of public speaking, you might start by speaking in front of a small, supportive group and gradually work your way up to larger audiences. The key is consistency and patience, as repeated exposure helps to desensitize the anxiety trigger and allows you to see that you were able to face your fears without running away from them. Exposures include the following elements:

  1. Cognitive Strategies

Cognitive strategies, such as cognitive reappraisal, help you identify, challenge, and change unhelpful thought patterns. When practicing this strategy, try the following:

Applying These Skills: A Practical Example

Let's take the example of someone who feels anxious about driving.

Combining these CBT techniques provides a comprehensive approach to managing anxiety. By regularly practicing these skills, individuals can disrupt the cycle of anxiety, reduce avoidance behaviors, and build confidence in their ability to handle anxiety-provoking situations.

Conclusion

Breaking free from the cycle of anxiety isn’t easy, but it’s possible with the right tools and strategies. Cognitive Behavioral Therapy offers a structured and effective approach to understanding and managing anxiety. By experimenting with new behaviors, facing your fears, and challenging unhelpful thoughts, you can take control of your anxiety rather than letting it control you. Remember, you don’t have to do it alone—seek support from a therapist or support group to guide you on your journey.

How to Achieve More Balanced Sleep

Many people struggle with sleep. Whether it’s falling asleep, staying asleep, or getting enough sleep it is extremely frustrating since it is partly out of your control. Good news- there actually is a lot in your control to improve your sleep.

 

  1. Stick to a bedtime and wake-up routine. While it’s understandable to want to stay up late and sleep in on weekends, try not to get too far off schedule. It’s a myth that we can “catch up” on sleep the next night. To get better sleep we need to have a better routine. It’s easy to get distracted by the activities we are doing and accidentally stay up later than we intended. To help with this, try setting an alarm on your phone 60 minutes before you want to sleep. This will be a cue to stop and start getting ready for bed as intended. Your bedtime routine can include a relaxing activity to help wind down for the night. This can be a mindfulness activity, reading, light stretching, taking a warm bath, or drawing. If you’re consistently going to sleep around the same time, it will be easier to wake up at the same time.

 

  1. If you wake up at a certain time in the middle of the night consistently, set an alarm for a few minutes beforehand and then see if there is a particular noise that is waking you up. I’ve been woken up to printers and robot vacuums turning on and then learned they were accidentally preprogrammed to turn on in the middle of the night! Once we know what it is we can problem-solve and reset those devices!

 

  1. If you wake up frequently in the middle of the night make sure you aren’t being productive- avoid work, laundry, meal preparations, etc. Although this may be tempting, it can accidentally train you to get up to tackle your to-do list!

 

  1. What to avoid right before bed: Heavy meals, drinking too many liquids, caffeine, nicotine, exercising, TV, or other screens. Note: Phones and smaller devices are even worse than TV because the screen is closer to your face. Also, it’s a myth that alcohol helps with sleep. While some people may report it helps them fall asleep, alcohol will decrease the quality of your sleep and prompt you to wake up earlier.

 

  1. More things to avoid:

 

  1. If you struggle to stop worrying and can’t fall asleep, it is recommended to leave your bed. Remember we are trying to only associate bed with sleep, not worrying. When you get up, assess if you’re hungry, and if so, have a light snack. Otherwise, try a relaxing activity, such as having a cup of decaffeinated tea, reading a book, listening to a podcast or music, or drawing. These are similar activities to help wind down before bed. Do the activity for about 30-60 minutes and then try falling asleep. Keep doing this until you can fall asleep.

 

  1. Lastly, avoid worrying about how bad the next day will be! We tend to think about how terrible the next day will be if we get poor sleep. We imagine doing horribly at our job or on a test or being so incapable of doing what we need to do. Unbalanced sleep increases our vulnerability ANDyou’ve survived every “next day.” We may not be performing at our best, we may need to be more compassionate with ourselves, and we will likely do just fine the next day.

 

Sleep difficulties can be very frustrating. I hope these tips help you get more restful sleep. For additional help, contact a mental health professional who specializes in insomnia.

 

Sources:

Cognitive behavioral therapy for insomnia (CBTI). Stanford Health Care. (2017, September 12). https://stanfordhealthcare.org/medical-treatments/c/cognitive-behavioral-therapy-insomnia.html

Rathus, J. H., & Miller, A. L. (2015). DBT®skills manual for adolescents. Guilford Press.