Description
DBT Distress Tolerance Skills are meant to:
– Get through moments of intense emotion WITHOUT MAKING THINGS WORSE
– Sometimes you can't make things better, but you can brave the storm.
DBT Distress Tolerance Skills are NOT for:
– Making your life worth living
– Long term changes
With Eight (8) Brand-New DBT Tools, Distress Tolerance will come easy. Sometimes it's the little things that really make the big difference (like learning to tolerate moments of extreme emotion) Here's what each tool does for you:
– Why Tolerate: Learn why tolerating is EXTREMELY Important. The first time I heard about Distress Tolerance Skills, I thought it sounded POINTLESS. Why learn to just tolerate? If you have that same attitude, this is a MUST. Less of a tool, but more of an in-depth explanation which may open your eyes to why these skills are that important for anyone who finds themselves in a DBT Class (or even pondering taking a DBT Class).
– Pros & Cons: Go through a series of questionnaire to help you figure out the Pros & Cons of destructive behavior. Maybe you have self-harm habits, or maybe you just have a habit of getting into fights. Whatever the reason, Pros & Cons helps you reduce problematic behavior without simple Will-Power.
– Acceptance: Sometimes we're in a situation where we cannot will ourselves, nor use logic, to calm ourselves down. We don't have the time or the resources to improve our situation. And all our minds are doing is giving us more and more pain. Radical Acceptance is not giving up, nor is it accepting defeat. It is accepting REALITY, and not simply what our brains are telling us is reality. A GREAT Tool to use 5 minutes a day.
– Allow: Our minds can take hold of us. But can you emotionally decipher the difference between the story we tell ourselves, and reality? Learning to Allow Our Thoughts can help us to understand that YES, we have thoughts, and YES, they influence us. But NO, they aren't always an accurate reflection of reality. The only thing they are 100% accurate about is that they are thoughts. Learn to play with your thoughts and see them as they really are.
– Distract, Soothe, & Improve: When we are really riled up, there is no way we can be too logical about doing the right thing. But what if we had a simple list of things WE knew that we actually would enjoy doing to get through hard times? Use this tool to generate and recall easy-to-do actions to help tolerate distress.
– Body Temperature: Did you know that your body temperature can be the straw that breaks the camel's back? I don't know how many times since I first started DBT that I've changed my body temperature, and thus, avoided a huge fight and waste of a night with my spouse. Learn how this works, and what you can easily do, as an individual, to make body temperature work FOR you.
– Hard Exercise: Some of us LOVE exercise. Some of us HATE it. Some of us have notions about how it has to be. Whatever the reason, exercise has many many benefits. But what if you could harness the greatest EMOTIONAL benefits from them to help you tolerate a stressful moment (and at the same time use as little of your precious time, energy, and willpower as possible)?
– Progressive Relaxation: If you aren't already doing thing, you really need to! Not only can it help temper your mood at any time, but it can also turn around your mood in just a few minutes. Luckily, this is a skill you will probably use the rest of your life if you ever have trouble sleeping, because it is AWESOME for helping you sleep. Great side benefit!
All tools have a built in Save Function. So every time you use a tool, your records will be updated and you will be able to look back at the tool's conclusions.
– Check out our other DBT Apps in the App Store too!
CHECK OUT THESE HEALTHY APPS
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10 Things You Should Know About Connecting with Your Spiritual Guide – june aseo
$2.99*** 48 Hour Sale - 50% Off - Buy Soon *** Buy Now Before Price Goes Back Up! The process of connecting with our spiritual guides is not a long one but it does require some effort. We are so full of free will choices that it is challenging to realize that as exciting it is to connect with our spiritual family, just like any other relationship, we have to invest time towards it. Now, there are those who feel that they do not need a spiritual practice and are connected with spirit. Featuring, [+] Introduction of Connecting Your Spirituality [+] Why People Have No Faith Today [+] What is True Spirituality? [+] What is The Empowered Spirituality Mindset? [+] Traditional Spiritual Ideas VS New Age Ideas [+] What Does Empowerment For Spirituality Mean To You [+] Why Adopt The Empowerment Mindset For Spirituality? [+] Tips For Becoming Empowered For Spirituality [+] The Good & Bad About The Empowerment Mindset For Spirituality [+] Conclusion Of Connecting Your Spirituality [+] UCC Video Tutorials. [+] In-App Notepad. [+] In-App Picture Share. [+] In-App Goal Tracker. .......Much Much More! Well, What Are You Waiting For? Download and Learn "How To Connect with Your Spirituality Today! " Get it Now Before Promotion Ends! -
Dance Fitness – not affiliated with Zumba Inc. – Mobile App Company Limited
$4.99DO YOU WANT AN APP WITH ALL YOUR DANCE AND FITNESS VIDEOS IN ONE PLACE Dance Fitness is the ultimate workout app for health, confidence, weight loss and a lean, toned sexy body. Learn Aerobics, Step Dance, Street Dance, Salsa Dance and Cheerleading before moving on to Fighting Fitness, Yoga, and Pilates. This is a great cardio and strength workout that teaches you all the sexy Latin moves such as Reggaeton, Merengue, Cumbia, as well as Bollywood, Hip Hop, Boxercise, Isodance, and Arm Workouts that tone your body with an easy to follow workout format. All the moves are broken down and explained simply for you to master. Before you go to your Zumba, Shabam, Body Jam classes, learn all the moves in comfort and privacy wherever you are! Watch and learn from over 100 individual videos. If you were ever nervous about going to a dance class because you don't know the moves, this is the App for you. This App will motivate and inspire you because you will be doing it with a smile on your face - you won’t feel like it’s a workout because it’s so much fun! Lose weight, tone and shape your body, all while having fun! Useful Features: - View videos portrait or landscape - 100+ Dance Videos - Step by Step Dance Moves - Latest Dance and Fitness News Note: All videos are in English -
10000+ Diabetic Recipes – AppStudio2008
$1.99"10000+ Diabetic Recipes" has about 10000 trusted diabetic recipes with full nutritional info and over 3000 colored pictures. Our library of diabetic recipes includes sugar-free and low-sugar variations on everything from cheesecake to ketchup. Most of our diabetes-appropriate recipes are low in calories (and between 1 to 2 1/2 carbohydrate servings), but any recipe can fit into your diet. That's because they are based on core principles: * No food is a magic bullet or forbidden fruit * Variety and sensible portions are key * Whole foods trump processed foods * Plant foods should be embraced, along with low-fat dairy, fish, lean meats and poultry * Unsaturated “good fats” and interesting seasonings keep food tasty and healthy; saturated and trans fats weigh it down You can browse the recipes by categories and search recipes by recipe name, you can even select criteria of ingredients and search for the relevant recipes. You can even favorite the recipe and add it to your "My Favorites" section. Diabetes is a serious disease requiring professional medical attention. The information and recipes on this application, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team. -
Round9 Timer – Scott Kilbourn
$0.99Round9 Timer is an app for timing boxing matches, or circuits in a workout. Every aspect of the app is definable by the user, making it the ultimately flexible timer app for your exercise needs. Features: - Set round time anywhere from 1 second to 99 minutes, 59 seconds. - Round time displays minutes and seconds in big, bold characters. Special care was taken with landscape orientation, and iPad display in both orientations, making it easy to see from across the room. - Current round is displayed at the top of the screen. - Optionally, define a setup time that will count down before the rounds start. This allows for pre-workout preparation, and will automatically start the timer after the setup countdown has completed. - Optionally, define a warning time, to keep track of when a round is about to end. - Optionally, define a cool down period that will run between rounds. Especially useful for workouts like 9 Round, that have active rests between each round. - Screen colors flash and change to indicate whether the timer is counting down, warning, or resting. Green when the countdown or setup countdown is running, red when warning of the end of the round, and blue for cool down. - Up to 999 rounds can be set, or leave number of rounds at 0 to run indefinitely. - Sounds play to indicate the beginning of the setup countdown, the beginning of a round, warning that the round is about to end, the end of the round, and the beginning of the cool down period. Sounds can be turned off from the settings screen. -
12 Min Ski Workout Challenge PRO – Fit for slopes – Cristina Gheorghisan
$0.99Winter is coming! Get ready for the slopes with this awesome 12 MIn Workout Challenge! The Beginner ski workout aims to focus on overall body strength and stability while controlling movements to train muscles with correct technique. It allows the body to adjust safely in a slower motion and introduces balance along with proprioception into the physical routine which are essential skills to have when transitioning to a snowboard. Ski season’s here and tons of resorts in the Rockies are loaded with snow, so it’s time to dig out your snowpants and rally your friends to book your annual ski trip. But while he runs are surely ready, are you? Even if you work out daily, skiing for four or five days can be ultra taxing on your muscles. Trust us. To avoid injury and misery, take some time to prepare your body before your trip. If you don't already have a regular exercise routine, it's not too late to start one. Plus, knowing you're doing it in order to enjoy your ski holiday will help keep you motivated. Start at my Beginner's Corner for general information about getting started with exercise. If you already exercise, you may need to tweak your workouts to make them more effective. Build Your Endurance If you want to get your money's worth out of that expensive lift ticket, you'll need plenty of cardio endurance. Most of us hit the slopes and plan on skiing all day, even if it's been months or years since we last skied. By afternoon, you're so tired that your legs feel like jello, a prime time for injuries and accidents happen. To prepare your heart and body for long-term skiing, your cardio program should include: 3 to 5 days each week of your favorite activity. The best for skiing include running, the stairmaster, step aerobics, elliptical trainer and rollerblading. A variety of workouts at varying intensities lasting from 20 to 45 minutes. One long, slow workout each week for 60 or more minutes to condition your legs and lungs for long days of skiing. Below is a sample schedule of workouts: Workout 1: Interval training, such as this Elliptical Interval Workout, 20 to 40 minutes Workout 2: Medium-pace workout, 40 minutes - Cardio Medley Workout Workout 3: Short, intense workout, 20-30 minutes - Sprint Interval Workout Workout 4: Medium-pace workout, 45 minutes - Basic Endurance Workout Workout 5: Long, slow workout, 60+ minutes For cardio workout ideas, visit my Cardio Index. Build Your Strength What makes skiing such a great exercise is that is uses all of your muscle groups. However, some muscles are used more than others. Those are the ones you want to concentrate on when it comes to your strength workouts. Skiing involves: Quadriceps. Probably the most used muscle in skiing are the muscles of the quads. These muscles hold you in position as you ski and they also provide protection for your knees. Great exercises for the quads include squats and lunges. Hamstrings and Glutes. When skiing downhill, you typically hold your body in a flexed position -- meaning you're leaning forward from the hips. This requires great strength from your hamstrings and glutes as they help stabilize your body. Work your hams and glutes with deadlifts, one legged deadlifts, pull throughs, step ups and hamstring rolls. More hamstring and glute exercises. Inner and Outer Thighs. Your inner thighs work like crazy to keep your skis together. Your outer thighs keep your body stable and help you steer. Work these muscles with side lunges, sliding side lunges, inner thigh leg lifts, inner thigh squeezes, side step squats and leg lifts. Calves. -
Pregnancy Probability – Medimall IVF Clinic
$0.99Find out your personal pregnancy probability! Get an accurate estimation and answers to your doubts on how probable it is to become pregnant. Make your decision based on your personalized percentages in the various methods that you may use to become pregnant. The application is simple to use - just enter your birth date and you will get your percentages. Enter also your AMH (Anti Mullerian Hormone) result for more precise, accurate and personalized percentages. Do not doubt anymore, just find out. -
I Can Make You Confident – Once Byten
$6.99Would you like to feel strong in difficult situations and feel more sure about yourself? Would you like to have stronger self belief, feel authentic when you are talking to anybody and have the confidence to go for what you want in life? Then let me help you. This app is designed to psychologically reboot your life by altering your thoughts, habits and patterns related to confidence. Over seven life-changing days, I will serve as an interactive virtual hypnotherapist, guide and mentor, with daily customized coaching to serve your needs. I want to help you master your emotions and live with a greater sense of ease and certainty than ever before. I want to show you how to push the 'off' switch on fear and desperation and help you create massive amounts of confidence and motivation, so your whole attitude to life changes for the better. Whether you want to feel totally confident in business, romance or any other area of your life, let me walk you step by step through my powerful psychological techniques normally only available for private clients. Paul McKenna, PhD. is an international best-selling author whose books have sold more than seven million copies and been translated into 32 languages. He is the number one hypnotherapist in the world, and is renowned for helping people overcome problems that usually take months to work through, in a matter of hours. Recognized by The Times of London as one of “the world’s most important modern self-help gurus,” Find out more at www.paulmckenna.com For support and questions please visit https://oncebyten.zendesk.com Do not use this app while driving or operating machinery, or if you suffer from epilepsy please consult you doctor first. Use the app when you can safely concentrate and in required situations relax completely. -
HarmonicBrain ADD/ADHD – Practicum Publishing, LLC
$8.99HarmonicBrain ADD/ADHD is a research based app specifically designed to improve focus, attention, and on-task performance by increasing beta brainwave activity in those with ADD/ADHD. HarmonicBrain ADD/ADHD provides all four of the improvement methods discovered by ADD/ADHD researchers and clinicians: two frequencies to increase beta (low and high beta), white/pink/brown noise (found to increase attention and concentration), and background operation (so users can play their own music/videos/etc. during HarmonicBrain sessions). Benefits to ADHD Users * Increased beta brainwave activity * Improved ability to focus and perform tasks requiring sustained attention * Improved productivity and on-task performance scores when listening to “white noise” (other noise combinations may also be effective) * Maintains user engagement by running in the background and allowing users to do other things with their iOS device (such as play music, videos, etc.) * Low cost – HarmonicBrain ADD/ADHD is not a subscription HarmonicBrain ADD/ADHD offers: * Two frequency modes (low beta: 12-Hz and high beta: 33-Hz) * Three noise colors (white, pink, and brown noise) that can be mixed in any combination * Built-in Timer for timed and untimed sessions * Background operation lets you play your choice of music, audiobooks, video, games, phone calls, and more * User adjustable left/right ear volume controls to compensate for hearing imbalances * * Backed by Research and Clinical Studies * * According to the DSM-5, ADHD is characterized by “impairing levels of inattention, disorganization, and/or hyperactivity-impulsivity. Inattention and disorganization entail inability to stay on task, seeming not to listen, and losing materials, at levels that are inconsistent with age or developmental level.” EEG studies found that children with ADHD have decreased beta brainwave activity compared to children without ADHD when measured during cognitive tasks as well as during the Continuous Performance Task (CPT) protocol. Researchers and clinicians, using the same sounds produced by HarmonicBrain ADD/ADHD, were able to increase beta brainwave activity of children with ADHD. This increase improved the children’s performance in attentional tests. Other researchers found that white noise (like that of HarmonicBrain ADD/ADHD) also improved attention scores of children with ADHD (children who do not have ADHD did not perform well with white noise). In separate studies, participants who listened to music of their own choice, lowered their anxiety levels. Researchers also found that children with ADD/ADHD has “significantly higher attentiveness levels” after brainwave entrainment. Another study found subjective improvements in attention and focus but that study made use of music selected by the researchers rather than by the study participants. Because HarmonicBrain is designed to let you select your own music (or any audio, video, white/pink/brown noise, or even no adjunctive sound), you can avoid the issue of “canned” music. * * Summary * * HarmonicBrain ADD/ADHD Frequencies: 12-Hz, 33-Hz Modality: Binaural Noise Colors: White, Pink, Brown Supports Timed and Untimed Sessions Built-in Session Timer (1 minute – 23 hours 59 minutes) Session Time and Frequency Minimum Recommendation: 20 minutes, 2-3 times per week Background Operation: Lets users play music, video, audiobooks, phone calls, games, and other applications in order to remain engaged during the sessions Notes: 1. Before using HarmonicBrain for the first time, introduce the user to the sounds and procedure for about 2-5 minutes. 2. If possible, use HarmonicBrain during tasks that require greater attention.
