3 Skills That Help Anxiety with Dr. Kiki Fehling

In this episode of Anxiety Matters, Bonnie East & West delve into the intricacies of dialectical behavior therapy (DBT) with Dr. Kiki Fehling, a licensed psychologist, author, and a passionate advocate for mental health awareness. Their conversation centers on the vital skills embedded in DBT, particularly how they can be instrumental in managing anxiety. Dr. Kiki is not only an expert in the field but also shares her lived experiences and insights that enrich the discussion around effective coping mechanisms for a spectrum of emotional challenges.As they progress in their dialogue, Dr. Kiki explains the foundations of DBT, clarifying that it was originally designed for individuals with borderline personality disorder but has proven effective for a broader range of issues, including anxiety. They touch upon the concept of dialectics—a core principle of DBT that allows individuals to embrace both acceptance and change simultaneously. This duality is crucial in navigating the complexities of emotional regulation, particularly when anxiety manifests as overwhelming panic or distress.Dr. Kiki introduces us to specific DBT skills that can alleviate anxiety. Among them, the TIPP skills—temperature, intense exercise, paced breathing, and progressive muscle relaxation—are particularly noteworthy. She elaborates on the physiological benefits these skills offer, such as utilizing cold water exposure to activate calming responses in the body during moments of panic. This leads into a discussion on the mammalian dive reflex, showcasing how simple yet effective methods can regulate our nervous systems in the face of anxiety.They also dive into the practice of opposite action, a skill that encourages individuals to confront rather than avoid their fears, thereby supporting behavioral changes that lead to reduced anxiety over time. Dr. Kiki shares practical applications for this skill and the transformative power it can have on individuals’ lives when integrated thoughtfully into daily practices.HIGHLIGHTS:4:48 Understanding Dialectical Behavior Therapy7:50 The Concept of Dialectics10:50 Skills for Emotion Regulation14:39 TIPP Skills for Anxiety22:13 Exploring Radical Acceptance28:16 The Power of Opposite Action33:27 Implementing DBT in SchoolsCONNECT WITH DR. KIKI:WebsiteDr. Kiki's books & cardsFacebookInstagramYouTubeCONNECT WITH THE BONNIE ZUCKERS:Bonnie Zucker Ph.D.(west) WebsiteBonnie Zucker Psy.D. (east) WebsiteThe content of Anxiety Matters Podcast is for informational purposes only and does not constitute mental health or medical advice, nor is it a substitute for professional mental health or medical advice, diagnosis, or treatment. If you are experiencing a mental health crisis, call emergency services or a local crisis line.