You’re overwhelmed with life. You don’t know if you really want to be here. You’re certainly anxious and depressed, but the typical talk therapy just isn’t working. Most days you are struggling to find motivation for literally anything. These feelings are normal for people who have been through a lot, so you are not alone. It is okay to feel this way. You may feel trapped- knowing that your current behaviors are not good, but that they are your best coping mechanisms right now.
If you are reading this, I am so glad you are here. This is a great first step. But, you may feel intimidated by the idea of therapy or scared of admitting you need help healing. It is a scary time and you are not alone. Thankfully, there is help available. And, it can be done online so you don’t even have to leave your house if you’re not ready. Online therapy in Las Vegas can help you start healing and lead a life worth living. At our practice, we specifically provide DBT therapy to support you.
How does online DBT therapy work?
Dialectical Behavior Therapy (DBT) is an evidence-based therapy that uses dialectical strategies and mindfulness to help change unwanted/negative behaviors. It helps reframe your thinking so that you can start to lead a life worth living. By learning techniques to help you regulate your emotions, you can start to take back control of your life and overcome personal and relationship distress.
With online therapy sessions, we can discuss grounding techniques, ways to practice mindfulness and work on reframing your thoughts. Our goal with DBT therapy is always to help you lead a life worth living and feel more at peace with yourself and the world around you.
Whether you are in your dorm room at UNLV or at your home in Summerlin, we can work together to overcome your depression, anxiety, self-harm, and more. Living a faced-paced life is normal, so it only makes sense to make better your mental health more accessible and flexible.
How does DBT help?
Dialectical Behavior Therapy is based on dialectics and the idea that we can feel two opposing things at the same time. This can be unsettling and confusing, leading to unhealthy habits and behaviors. Through DBT therapy, we focus on ways to decrease impulsive thoughts and behaviors and redirect and replace those behaviors with more healthy coping skills.
When you start DBT therapy, it is important to commit yourself to work on emotional regulation, reframing thoughts, destressing, and connecting to yourself and those around you. These can be hard tasks, but don’t worry. DBT therapy is effective, and now with online therapy, it is more versatile.
Our Approach to Online DBT Therapy in Las Vegas
Through structured online individual sessions, you will work with a DBT therapist to sort out your challenges and work on behaviors and mindsets. Individual sessions focus on working on emotional, cognitive, self, behavioral, and relationship distress using:
- Diary cards
- New skills
As a comprehensive DBT program, you will also be involved in phone coaching and skills groups. Phone coaching means that your therapist is available to you via phone call. So, even when you are not in session, can get support implementing DBT skills when real life hits. Practicing skills at the moment is crucial to healing and living a life worth living. DBT skills groups are 2 hours long and once a week. In skills groups sessions, you will have a group leader teaching different skills and coping techniques to help you overcome emotional dysregulation.
Begin Practicing DBT Skills
If you are considering starting online DBT therapy, our team suggests trying to build your toolbox of skills even before you start sessions. These can help you learn to regulate your emotions when the overwhelm ensues. Try practicing the following techniques the next time you feel that you are starting to lose control.
When in those moments of panic, self-harm, or suicidal thoughts, it can help to ground yourself and focus more on the world around you rather than the fear inside you. Start by naming objects in the room or area you are in. If you are outside or around town, notice the Bellagio fountains, the floral sculptures, or the red rocks. When at home, you can notice a blanket near you, the penny on the counter, or the chair with a fun pattern on it.
Next, start to notice the colors around you. The walls are a soft gray. And the floor has a bright white shine to it. The night lights are full of neon colors and bustling cars in downtown Las Vegas. Keep going and continue to search for small details in the things around you until you feel more grounded at the moment and not so much in your head.
Remind yourself you are doing the best you can at this moment. And, remember that it’s okay to want to improve and try harder and do better. It is why you are reading this blog and trying to figure out your next steps!
Becoming mindful of your breathing allows you to focus on what is happening at this very moment and take your mind off of the pain, the panic, and the fear. Slowing your breathing can slow your heart rate and tell your body that it is okay and that it is time to relax and calm down.
A DBT skill we teach is 4×8 breathing. To use this skill, breathe in through your nose while counting to 4. Then, breathe out through your mouth while counting to 8. Nice slow, easy breaths. Close your eyes, put your hand on your stomach, or lay on the ground. Whatever helps you best live right at that moment. Inhale for 4, exhale for 8, and repeat for about 10 minutes. As you breathe, your tense muscles will start to relax and your brain will start to realize that your body is safe.
Begin Online Therapy in Las Vegas
If you decide that these techniques and DBT therapy may be helpful for you, reach out to us! In online therapy using DBT, we can explore your pain points, the behaviors you want to change, and help you work towards a life worth living. While our practice is officially located in Los Angeles, CA, an online DBT therapist can help you at a distance with online therapy in Las Vegas. Becoming more present in your brain and body is possible, and we are here to help. Follow the steps below to get started with online therapy in Las Vegas today.
- Connect with us using our contact form.
- Get matched with one of our experienced online therapists.
- Start meeting your goals and live a life worth living.
Other Services at the DBT Center of South Bay
Not only do we offer online therapy in Las Vegas and in California, but the DBT program at our Los Angeles- based therapy center can help both adolescents and adults. Whether you are struggling with family dynamics, social isolation, and loneliness, or managing anger, DBT can help. In fact, DBT was actually developed originally to help those struggling with self-harm and suicidal thoughts. So if you are struggling with either of these, our therapists would love to assist you. Reach out to us with questions or interest in getting started with any of our DBT services available via online therapy in Las Vegas.