Dialectical Behavior Therapy

Dialectical Behavior Therapy helped me, Raven Woods in managing overwhelming emotions.

Have you ever faced overwhelming emotions?

If you’ve had one great day and then all of a sudden a bad day, and you cannot figure out why you are having a bad day is one example.  It can be scary because it causes you to feel an overwhelming amount of emotions.  These emotions can get more intense if not handled properly and dealt with.  I know, i have tried to put a lid on my emotions to only fail miserably.  In the end, i handled situations in the wrong way and this caused more overwhelming feelings and emotions.

Research says, the development of overwhelming emotions can stem from birth.  But can be greatly affected by neglect and trauma during childhood.

Dialectical Behavior Therapy has taught me important skills that has helped me in keeping me balanced through very difficult times.

There are Four Key Skills:

1. Distress Tolerance

2. Mindfulness

3. Emotion Regulation

4. Interpersonal Effectiveness

Life can really be difficult and present many situations that we must deal with.  This can cause overwhelming emotions–based on the research done, Dialectical Behavior Therapy, can improve your ability to handle distress without loosing control an acting destructively.

I, Raven Woods, have been through a lot in my life.  Childhood trauma, and a near death accident that caused severe PTSD.  I know i am not alone.  I have made poor decisions, acted inappropriately, and caused emotional stress and overwhelm in my life.

When I found out about Dialectical Behavior Therapy (DBT), I decided to give it a try and take a class.  Classes can be found in person or online.  I have found it to be very effective and I am excited to be sharing this with you and what I personally, have learned.

We will explore the Four Key Skills in other Blogs.  I will talk about each skill individually and in depth, so that it can be easily understood and then used.

Lets first explore what the Four Key Skills mean:

1. Distress Tolerance - will help you cope with painful events by building up your resiliency and giving you new ways to soften the effects of upsetting circumstances.

2. Mindfulness-helps you experience more fully the present moment while focusing less on painful experiences from the past or frightening possibilities of in the future.  Mindfulness will also give you tools to overcome habitual negative judgments about yourself and others.

3. Emotion Regulation-helps you to recognize more clearly what you feel and then to observe each emotion with out getting overwhelmed by it.  The goal is to modulate your feelings without behaving in reactive, destructive ways.

4. Interpersonal effectiveness gives you new tools to express your beliefs and needs, set limits, and negotiate solutions to problems- all while treating others with respect.

***Take 5 minutes and write down 3 ways you currently react to your emotions that you want to change.  If you want to be held accountable, post them below.

***Did you know when you are weighed down with overwhelming emotions that it can cause you to emotionally eat?

Yours in health,

Raven Woods


1. If you like being with someone and hanging around them–say so!

2. Exercise is like therapy. it triggers the release of the feel-good sermonizing and dopamine, plus GABA–a chemical that quiets the negative and calms your mind.

3. Don’t try to do it all. Outsource! 

4. Food fuels your feelings–Vitamine D, Vitamin B, Iron, and Omega-3 fats can affect mood. Vitamin B assists the body in making more serotonin, the neurotransmitter that helps us feel happy and content. Eat nutrient dense, nature made foods and organic. Avoid toxins.

5. Be kind to yourself. Hug yourself, and activate the parasympathetic nervous system.

6. People really do need people- the key to health and longevity.

Tuna Stuffed Tomatoes

I found this recipe and I had to try it. They were so good that I had to share it! I have one request. When you make them, post a picture below.

Tuna Stuffed Tomatoes:


  • 4 large tomatoes
  • 2-5-oz cans of solid white tuna, drained
  • 2 celery, halved length wise and thinly sliced
  • 2 tbsp capers, roughly chopped
  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • kosher salt and pepper
  • 1/2 cup flat leaf parsley leaves
  • 1/2 cup cilantro
  • 1 drop lemon or lime essential oil

Serves: 4
162 cal
6g fat
19g protein
558 mg sodium
9g carb
3g fiber