The Therapy Couch

The Therapy Couch Online counsellor and Mental Health Advocate

DBT COPING הצהרות: WORDS THAT HOLD YOU WHEN NOTHING ELSE CANAs a therapist, I've often witnessed the silent agony behind...
25/07/2025

DBT COPING הצהרות: WORDS THAT HOLD YOU WHEN NOTHING ELSE CAN

As a therapist, I've often witnessed the silent agony behind brave faces. The clenched fists under tables, the masked smiles, the heavy heartbeats trying to sound normal. In those moments, one tool often becomes a lifeline-coping statements.

In Dialectical Behavior Therapy (DBT), coping statements are not "positive affirmations" designed to bypass your pain. They are wise whispers from your inner resilience, affirmations grounded in emotional truth, designed to anchor you when the storm feels too much.

These are not just words. They are psychological lifeboats.
When your thoughts are spiraling,
When you're drowning in shame or overwhelm, IWhen self-hatred or hopelessness knocks at your door, A coping statement becomes your pause, your permission to exist, your bridge back to breath.

Here are some powerful DBT coping statements:

⭐"This feeling is painful, but it will pass."
⭐"I don't have to believe everything I think."
⭐"I can feel this and still choose to move forward."
⭐"I have survived this before. I can survive this now."
⭐"Urges are not commands. I don't have to act on them."
⭐"Just because I feel worthless doesn't mean I am."
⭐"Emotions are messengers, not masters."
⭐"One moment, one breath at a time."
⭐"It's okay to not be okay. I'm learning."

AWhy do they work?

Psychologicall, coping statements gently shift the brain out of the emotional mind into wise mind-a space within us that balances emotion with logic. Spiritually, they affirm your sacred worth, especially when you feel most unworthy.

They don't erase pain, but they create space within it-space wide enough for a breath, a choice, a tiny movement toward life.

And in that space, healing begins.

Sending Big love ❤️















Love it when we get 5 ⭐ reviews from happy clients. If you think counselling could help you tgen please get in touch at ...
23/07/2025

Love it when we get 5 ⭐ reviews from happy clients. If you think counselling could help you tgen please get in touch at [email protected]

7 quick ways to help you reduce your Anxiety. Hooe this helps guys.Sending big ♥️
23/07/2025

7 quick ways to help you reduce your Anxiety. Hooe this helps guys.
Sending big ♥️

Shout out to my newest followers! Excited to have you onboard! Enero Do SE, Kathleen Cecille Casinabe Pagaling, Edward G...
23/07/2025

Shout out to my newest followers! Excited to have you onboard! Enero Do SE, Kathleen Cecille Casinabe Pagaling, Edward Gore, Lisa Jordan

Many people confuse ADHD and Autism - and even more have never heard of AuDHD (when someone experiences traits of both)....
21/07/2025

Many people confuse ADHD and Autism - and even more have never heard of AuDHD (when someone experiences traits of both). Here's a quick comparison to help you understand how these conditions differ in behavior, strengths, and needs:

Sending big love ❤️

#

⭐Helping your body feel safe⭐1. Acknowledge and Validate Your ExperienceThe first step in healing is recognising that wh...
14/07/2025

⭐Helping your body feel safe⭐

1. Acknowledge and Validate Your Experience

The first step in healing is recognising that what you went through was real and impactful. Trauma can distort your sense of self, making you question your worth or abilities. Instead of suppressing those feelings, allow yourself to acknowledge them. Journaling, speaking with a therapist, or simply giving yourself permission to feel can be powerful. Validation doesn't mean staying stuck in the past; it means honouring your experience as a step toward reclaiming your strength.

2. Reconnect with Your Body and Mind

Trauma often disconnects us from our bodies, leaving us feeling numb or hyper-alert. Practices like mindfulness, yoga, or breathwork can help you reestablish a sense of safety within yourself. These techniques teach you to observe your thoughts without judgment and calm your nervous system. Even small rituals like morning stretches or mindful walks can help you feel more grounded and in control.

3. Rebuild Through Small Wins

Confidence doesn't return overnight. Start by setting small, achievable goals that remind you of your capabilities. Whether it's completing a task you've been avoiding or trying something new, each success reinforces your sense of agency. Celebrate these wins, no matter how minor they seem. Over time, these moments accumulate, helping you rebuild trust in yourself and your ability to navigate life.

3. Rebuild Through Small Wins

Confidence doesn't return overnight. Start by setting small, achievable goals that remind you of your capabilities. Whether it's completing a task you've been avoiding or trying something new, each success reinforces your sense of agency. Celebrate these wins, no matter how minor they seem. Over time, these moments accumulate, helping you rebuild trust in yourself and your ability to navigate life.

4. Surround Yourself with Support

Healing doesn't happen in isolation. Seek out relationships that uplift and understand you. This might mean reconnecting with old friends, joining support groups, or simply spending time with people who make you feel safe. Healthy connections can mirror back your worth and remind you that you're not alone. If trust feels difficult, start slow even brief, positive interactions can help restore your sense of belonging.

5. Redefine Your Narrative

Trauma doesn't define you, but how you respond to it can. As you heal, begin to reshape your story. Instead of viewing yourself as broken, see yourself as resilient. Reflect on what you've learned, how you've grown, and what values now guide you. This reframing isn't about ignoring pain; it's about integrating it into a fuller, more empowered sense of self. You are not the trauma, you are the survivor, the author of your next chapter.

It takes six seconds to reduce anger, and it takes six seconds to feel compassion. Together with our advisory board memb...
11/07/2025

It takes six seconds to reduce anger, and it takes six seconds to feel compassion. Together with our advisory board member Dr. Candace Pert's research on the molecules of emotions, that's where we got our name.

That Six Second Pause makes all the difference to go from

REACTIVE MINDSET

acts on autopilot triggered by old wounds driven by fear lashes out or shuts down avoids discomfort blames others takes things personally regrets later

RESPONSIVE MINDSET

pauses to breathe names the emotion chooses with intention grounded in values stays open & curious owns their part looks for learning speaks with purpose

The big "secret" is: Our emotions can help us. Notice.

Sending big love❤️

Pressured responces in challenging times can reult in you giving the wrong responces. when you alteady feel anxious or u...
10/07/2025

Pressured responces in challenging times can reult in you giving the wrong responces. when you alteady feel anxious or under preasure this can compound more demands upon you. Try these responces to overcome going into melt down

Sending big love ❤️

Address

Birmingham

Opening Hours

Monday 9am - 5:30pm
Tuesday 9am - 5:30pm
Wednesday 9am - 5:30pm
Thursday 9am - 5:30pm
Friday 9am - 5:30pm

Website

Alerts

Be the first to know and let us send you an email when The Therapy Couch posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category