Compassionate Collaborations

06/25/2025

No matter your title or salary — be kind.

Tony Leachon

06/19/2025

DBT Skills. Emotion Regulation.
Describing and awareness of emotions .

06/19/2025

~Pema Chödrön, The Places That Scare You: A Guide to Fearlessness in Difficult Times https://amzn.to/3T14I1D [ad]

'The Girl with Carnation' [detail], 1880 by Wilhelm Leibl

06/14/2025

DBT - Dialectical Behavioural Therapy
Distress Tolerance Module.
Radical Acceptance.

06/14/2025

DBT : Distress Tolerance Module.
Dialectical Behavioural Therapy (DBT) takes a structured, skills-driven approach to managing anxiety and improving emotion regulation.

A key focus of these interventions is Distress Tolerance, which is the ability to accept and allow uncomfortable emotions.

the IMPROVE the Moment worksheet introduces a range of DBT skills to promote emotion regulation and coping during distressing moments.

The IMPROVE acronym makes it easy to recall the skills when they are needed:

Imagery,
Meaning,
Prayer,
One thing in the moment,
Vacation, and
Encouragement.

The first page of the worksheet explains each skill and offers examples, while the second page asks clients to apply the skills.

This worksheet gives us a simple & effective toolkit for tolerating & managing distress.

Use it as a take-home reminder of these skills and start putting this into practice !

06/11/2025

DBT : Emotion Regulation Module.
'The Wave Skill. Mindfulness of Current Emotions.

06/11/2025

Many of us are unsure what we could say to a loved one who has survived trauma that would be helpful and make them feel safe. Here are some common phrases to avoid—and some to try instead.

06/11/2025

https://www.msn.com/en-us/health/wellness/4-things-that-are-not-your-responsibility-even-if-your-anxiety-says-they-are/ar-AA1GguJo?ocid=socialshare

Consider this your permission slip to let go of the pressure.

06/11/2025

DBT Skills : Interpersonal Effectiveness.

06/10/2025

Triggers can be a sign there is work to do.

06/10/2025

06/10/2025

The Window of Tolerance.
Credit : Lindsay Brahman.

We always stand a much better chance of staying on course if they pay close attention to our nervous system.

This is especially true for those with a history of trauma.

Learning about fight, flight, fawn, and freeze can be helpful, but learning how these responses manifest in our bodies is where the magic really starts.

When we understand how fight, flight, freeze, or fawn show up for us, we can develop an internal template to refer back to in moments where we are feeling a lot of (or beginning to shut down and feeling no emotion at all) that alerts us when it’s time take steps to soothe our and return to our window of tolerance.

No one has an innate ability to pause during a conflict and reflect “Gosh, I think I might be moving into a freeze response.”

Instead, this realization tends to be something we recognize as we reflect on an experience later.

Growing the capacity to check in with ourselves and notice, in the moment, when we are slipping into a response is one key to learning how to self-soothe, expand our , grow emotionally, and build .

That’s where my new comes in: it’s a tool specifically for helping us recognize when we are moving out of our window of tolerance (where we can listen, learn, and respond thoughtfully) and into a reaction state.

Like the Emotion Sensation Wheel, the Fight, Flight, & Freeze Embodied Wheel is a tool to prompt conversations and build awareness by showing how each of these responses *tends* to show up through physical sensations.

It's not prescriptive- it's a conversation starter. It's meant to teach, to stir, and to prompt conversations that build awareness, connection, and experience through awareness.

Download a digital copy of this art via patreon.com/lindsaybraman or through my website.