[toomanyproblems]

Hi, I’m currently looking for a DBT therapist, and my psychiatrist doesn’t seem to think this is urgent because she isn’t responding back (never mind that I had crying spells where I couldn’t breathe for like two times today and that’s JUST today), but like. What do you do in the meantime where you wait for a DBT therapist where you logically know the skills, but your emotions are so strong you can’t seem to use those skills to calm you down? I have a DBT practice book but I don’t know when to use it.

[Skeezyks]

I'm sorry I don't have an answer for this. But I noticed you had yet to receive replies to this post. So I thought I would write one. My only thought would be to bug your psychiatrist's staff until they get you what you need. It's the squeaky wheel that gets the grease, as the saying goes. Chances are it wouldn't be your pdoc herself who would be getting you what you need. It would be a member of your pdoc's staff. So it may just be you'll have to bug them until they come up with what you need.

If your emotions are so strong you can't use the DBT skills you already possess to calm you down, I'm not sure there are any other self-help skills that are going to work either. The alternative may just be either additional or some change in whatever medications you're currently taking. At least these are my thoughts with regard to your post.

[Kathleen83]

toomanyproblems- one thing my therapist suggested for me - fill a sink or bowl up with ice water. LOTS of ice. Super cold. Immerse face in it. The cold shocks the entire body. Kind of resets everything, is how she described it. I've heard others say just holding an ice cube in their hand helps them. Once I shock myself out of my emotional overload, I distract myself by any means I can, until I feel more stable. Music. Computer games. Reading. Exercising. Whatever I can find. I turn to my DBT skills whenever I am feeling overwhelmed....after I do the above. Like you, "in the moment" - my brain stops functioning, so I have to get some balance before I turn to the skills. But they do help, once I've gotten there.