We often look to others to validate or acknowledge our emotions. But by learning to do this for ourselves, we're not as reliant on others and we can manage our own emotions more effectively. Self-validation helps us to better understand and effectively respond to our emotions, rather than just finding ourselves reacting to what life throws at us.

Self-validation enables us to manage our emotions effectively, without relying on others to acknowledge or validate them.

How To Validate Yourself

Imagine your mind has three states: reasonable, emotional, and wise. By finding a balance, you can practice using a wise mind to face anxiety with greater clarity and confidence.

Balance reason and emotion to cultivate a wise mind for confidently overcoming anxiety.

Wise Mind

This track talks about the 54321 technique to bring yourself back to the present moment. If you find yourself getting engrossed in a loop of thoughts and suddenly become aware that you have wasted a lot of time thinking about something or overthinking, then you can bring your mind back to the present moment with this technique and start doing something else.

The 54321 technique helps to bring yourself back to the present moment and stop overthinking.

Become Mindful with the 54321 Technique

Learn how to give yourself the quality time and attention you deserve.

Discover the art of self-care and make time for yourself.

It’s Time to Date Yourself

Emotions out of control? This is a quick and effective DBT distress tolerance skill to unwind & access your Wise Mind. STOP stands for: Stop, Take a Breathe & Step Back, Observe, & Proceed Mindfully. This skill is great for when you are feeling overwhelmed, distressed, and in need of grounding that you can use on the go. Dialectical behavior therapy (DBT) is a type of cognitive-behavioral therapy that is backed by decades of research that helps teach people how to live in the present moment, develop healthy ways to cope with stress, improve their relationships with others, and regulate their emotions. Dr. Liz Slonena

DBT distress tolerance skill called STOP (Stop, Take a Breathe & Step Back, Observe, & Proceed Mindfully) helps control emotions and access Wise Mind.

Soothe Emotions with DBT STOP Skill

The best person to start building a healthier relationship with is yourself. Take a listen to this track to engage in some self-exploration and build confidence in your relationship decisions.

"Build a healthier relationship with yourself, gain confidence in your decisions with this self-exploration track."

Get to Know Yourself Better

Emotions out of control? Visualize your emotions as ocean waves and see them wash up on the shore. Use this DBT distress tolerance skill to ground yourself. Ride the Wave or Urge Surfing meditation is great for when you are feeling overwhelmed, distressed, anxious, angry, triggered, or craving sweets. Dialectical behavior therapy (DBT) is a type of cognitive-behavioral therapy that is backed by decades of research that helps teach people how to live in the present moment, develop healthy ways to cope with stress, improve their relationships with others, and regulate their emotions. Dr. Liz Slonena

Visualize emotions as ocean waves and use DBT distress tolerance skill to ground yourself. Learn how to regulate emotions with dialectical behavior therapy.

DBT Skill Calm The Emotional Waves

TIPP is a powerful tool that you can use to help regulate emotions and bring you back to a more grounded state. T- temperature, I- intense exercise, P- paced breathing, P- paired muscle relaxation.

TIPP tool can regulate emotions by using temperature, exercise, breathing, and muscle relaxation to bring you back to a grounded state.

Dealing With Overwhelm

This track talks about TIPP - a coping strategy to use when emotionally overwhelmed. It has four steps that are explained in the track, which you can use when you are either anxious or sad.

"TIPP coping strategy for emotional overwhelm explained in four steps in this track for anxiety and sadness."

Coping Strategy - TIPP

Discovering and reconnecting with your body by breathing in a wise mind. This can be very helpful to find your center and activate your wise mind or your higher wiser self. Use this as an opportunity to reconnect and rediscover your inner strength. May you find pockets of peace throughout your day. Dr. Liz Slonena

Reconnect with your body and activate your wise mind through breathing to rediscover inner strength and find pockets of peace, advises Dr. Liz Slonena.

Wise Mind Mantra Meditation | DBT Skill

This guided meditation invites the listener to explore sensations of temperature, as a way of shifting away from thoughts, and getting in touch with the body.

Meditation helps explore temperature sensations to disconnect from thoughts and reconnect with the body.

Dialectical Behavior Therapy