DBT Psychology Clinic Potts Point

DBT Psychology Clinic Potts Point DBT psychology clinic supporting adults & families to build a life worth living. Individual DBT, skills groups & phone coaching in Sydney

Ever notice that we often rehearse everything that could go wrong… without rehearsing how we’ll cope if it does? Cope Ah...
14/09/2026

Ever notice that we often rehearse everything that could go wrong… without rehearsing how we’ll cope if it does?

Cope Ahead turns that tendency into a skill.

Before a situation you expect to be difficult:

Identify what you’re worried about.

Imagine the situation realistically.

Picture yourself using effective coping strategies.

Rehearse how you’ll respond when the difficult part happens.

You’re not pretending the situation will be easy.

You’re reminding your brain:

“I have a plan for this.”

Job interview.

Family event.

Difficult conversation.

Appointment.

Social situation.

What could you practise coping ahead for this week?

BPD is often reduced to phrases like “mood swings”, “dramatic” or “too sensitive.” That misses the complexity of the exp...
10/09/2026

BPD is often reduced to phrases like “mood swings”, “dramatic” or “too sensitive.”

That misses the complexity of the experience.

Borderline Personality Disorder (BPD) can involve difficulties with emotion regulation, relationships, identity, impulsivity, fears of abandonment and periods of intense psychological distress.

And importantly: BPD does not look identical in every person.

Behind behaviours that others may find confusing can be an enormous amount of emotional pain.

Good psychoeducation matters because stigma can make it even harder for people to seek support.

BPD is treatable, and therapies such as DBT can help people build skills, improve relationships and create meaningful change.

If you have lived experience of BPD:

What is one thing you wish people understood better?

Not every thought deserves your attention.Some thoughts are useful.Some are protective.Some are just loud.Mindfulness ca...
07/09/2026

Not every thought deserves your attention.

Some thoughts are useful.
Some are protective.
Some are just loud.

Mindfulness can help us notice the difference between having a thought and automatically believing or acting on it.

A simple shift can be:

“I’m having the thought that…”

instead of:

“This is definitely true.”

That little bit of distance can change what happens next.

What thought do you find hardest to step back from?

Save this for the next time your mind feels especially noisy. 💙

What actually makes a life feel worth living?It’s rarely one big thing.It can be:a conversation you didn’t want to endfe...
03/09/2026

What actually makes a life feel worth living?

It’s rarely one big thing.

It can be:
a conversation you didn’t want to end
feeling proud of something small
doing something that matters to you
laughing unexpectedly
feeling connected
trying again after a difficult day

DBT isn’t just about reducing distress.

It’s also about building more of the life you want to be present for.

What’s one small thing that makes your life feel worth living?

Tell us below - someone else might need the reminder too.

Self-soothing isn’t the same as avoiding a problem. Sometimes we can’t change what’s happening immediately, but we can m...
31/08/2026

Self-soothing isn’t the same as avoiding a problem.

Sometimes we can’t change what’s happening immediately, but we can make the moment more tolerable while we move through it.

DBT encourages us to intentionally engage the senses:

Something calming to see

Something soothing to hear

A comforting smell

A pleasant taste

Something comforting to touch

It sounds simple, but deliberately creating moments of comfort can be a meaningful distress-tolerance skill.

You don’t have to earn comfort by suffering enough first.

Which sense do you naturally use to self-soothe?

One of the most important dialectics in DBT:You can be doing the best you can…and still need to change.Both can be true....
28/08/2026

One of the most important dialectics in DBT:

You can be doing the best you can…

and still need to change.

Both can be true.

Recognising that someone is trying doesn’t mean pretending everything is okay.

And wanting change doesn’t mean dismissing how hard things have been.

DBT asks us to hold acceptance and change at the same time.

A useful question for today:

What changes when you approach yourself with the assumption that you are already trying?

When emotions move quickly, ouractions can move even faster.The DBT STOP skill is designed to interrupt thatmomentum bef...
26/08/2026

When emotions move quickly, our
actions can move even faster.

The DBT STOP skill is designed to interrupt that
momentum before we do something we may later
regret.

S — Stop
Don’t immediately react.

T — Take a step back
Create some physical or mental distance.

O — Observe
Notice what you’re thinking, feeling and wanting to do.

P — Proceed mindfully
Ask: What response is actually going to help me here?

The goal isn’t to make the emotion disappear. It’s to
give yourself enough space to choose your next move.

Which part of STOP is hardest for you?

Save this one for the next emotionally charged
moment.



There are moments when trying to “think positively” is simply asking too much of an overwhelmed nervous system. That’s w...
25/08/2026

There are moments when trying to “think positively” is simply asking too much of an overwhelmed nervous system.

That’s where TIPP can help.

TIPP uses the body to help reduce very high emotional arousal.

It’s a distress-tolerance skill for those moments when you’re too activated to problem-solve effectively.

The aim isn’t to fix the situation.

It’s to bring the intensity down enough that your Wise Mind has a chance to come back online.

Which TIPP strategy works best for you?

You don’t need to meditate for 20 minutes to practise mindfulness.Try this instead:Notice one thing you can hear.Notice ...
20/08/2026

You don’t need to meditate for 20 minutes to practise mindfulness.

Try this instead:

Notice one thing you can hear.
Notice where your body is making contact with the chair or floor.
Notice whether you’re holding tension anywhere.
Notice the next breath without trying to change it.

That’s mindfulness too.

DBT mindfulness is about noticing what is happening while it is happening - rather than moving through the moment entirely on autopilot.

Try it now:

What’s one thing you notice that you weren’t aware of a few seconds ago?

Sometimes an emotion gives us an urge that makes complete sense in the moment… but following it keeps the emotion going....
18/08/2026

Sometimes an emotion gives us an urge that makes complete sense in the moment… but following it keeps the emotion going.

Anxiety says: avoid it.
Shame says: hide.
Sadness says: withdraw.
Anger says: attack.

In DBT, Opposite Action asks us to first check whether the emotion (and its intensity) fits the facts.

If it doesn’t, we practise acting opposite to the urge.

Not because the feeling is “wrong”.

Because sometimes changing what we do can help change what we feel.

And opposite action doesn’t have to be dramatic. Sometimes it’s one email, one conversation, one step outside, one small attempt.

What emotion gives you the strongest action urge?

Address

2/27 Challis Avenue
Potts Point, NSW
2011

Telephone

+61434595195

Website

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