DBT & Cold Therapy
Dialectical Behavior Therapy (DBT) is a comprehensive cognitive-behavioral treatment that has been proven effective for individuals struggling with intense emotions, particularly anger and anxiety. Research has shown that DBT can significantly reduce anxiety, anger, suicidal ideations, and overall quality of life. DBT offers practical tools to help people manage and regulate their emotions more effectively.
One of my favorite DBT strategies to help clients manage their anger or anxiety is by using temperature regulation. This involves changing your body temperature drastically to shock your central nervous system. Using a cold towel, splash of water, or a cold shower are just a couple of techniques that can provide a shock to your central nervous system. Splashing cold water on your face or holding an ice pack against your skin can create a physiological response that helps calm your body and mind. Taking a cold shower can also be an effective way to reset your nervous system and redirect your thoughts. You can also submerge your face in a bowl of cold water for a few seconds to trigger the “dive reflex”, which slows your heart rate and helps you feel more grounded. These techniques can be incredibly effective in moments of intense emotional distress, allowing clients to regain control and start regulating their emotions.
I love using DBT with my clients because it provides them with tangible, actionable strategies to manage their emotions. It’s not just about talking through problems; it’s about equipping clients with the skills they need to navigate life’s challenges. Whether it’s through mindfulness practices, distress tolerance techniques, or emotion regulation strategies, DBT empowers clients to take control of their mental health. Personally, I use DBT to help regulate my emotions on a regular basis. As an athlete, I experience a high level of stress during tennis matches. I make sure to bring a cooler with ice and a towel to every match I play. By cooling my body down, I’m able to regulate my stress and anger during tennis, clear my mind, and perform to the best of my ability. I have found that when I don’t bring a cold towel to tennis matches, I let my emotions get the best of me and this impacts my performance.
In conclusion, DBT is a powerful tool in the therapeutic arsenal, especially for those struggling with anger and anxiety. By incorporating techniques like temperature regulation, clients can learn to manage their emotions more effectively and lead healthier, more balanced lives.
