Cornerstone Compass: Navigating the Winter Season with Care and Support

The winter season can be a time of joy, but it can also bring disruption, strong emotions, and memories that may be difficult to manage. For service users, staff changes due to holidays or sickness can add another layer of challenge. During these times, Dialectical Behavior Therapy (DBT) tools can be incredibly helpful, particularly for those with trauma who may need additional support.

Embracing Dialectical Thinking

Dialectical thinking encourages holding two seemingly opposite truths at the same time—a skill that can be especially useful during periods of instability or disruption.

Grounding Techniques: Staying Present

Grounding techniques are simple exercises that help bring your focus back to the present moment. By engaging your senses or body, you can redirect attention away from distressing thoughts and calm your nervous system. Some techniques include:

• 5-4-3-2-1 Sensory Check: Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

• Deep Breathing: Slow, intentional breaths can help regulate anxiety or panic.

• Physical Actions: Clenching fists, stomping feet, or stretching can help release tension.

• Connecting with Your Environment: Touch textures, listen to surrounding sounds, or notice your surroundings.

For more grounding techniques, visit: Healthline – Grounding Techniques