In this episode, Suzette Bray, a licensed marriage and family therapist, discusses the fundamentals of Dialectical Behavior Therapy (DBT) and its practical applications for emotional regulation, distress tolerance, and managing intense feelings—especially relevant for those navigating alcohol-free living.

keywords

DBT, emotional regulation, distress tolerance, mental health, alcohol-free, coping skills, workbook, therapy, mindfulness, emotional intelligence

key topics

• Introduction to DBT and its origins
• Core skills of DBT: mindfulness, distress tolerance, emotional regulation, interpersonal effectiveness
• Practical tools like the STOP skill and mammalian dive reflex
• DBT in schools and community settings
• The connection between trauma, mental health, and alcohol use

takeaways

• DBT was initially developed for chronically suicidal and self-harming individuals but is broadly useful for emotional regulation.
• Skills like the STOP technique and mammalian dive reflex can be practiced anywhere to manage high distress.
• Teaching DBT skills in schools helps normalize emotional health and provides early intervention.
• Alcohol often masks underlying emotional issues; addressing these with DBT can lead to lasting change.
• Consistent practice of coping skills is essential for them to become natural responses in high-stress moments.

guest:

Suzette Bray
https://www.suzettebray.com/

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• Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)
• Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/)
• Becca Snider – @becsnider (https://www.instagram.com/becsnider/)

If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.