Tami Simkins Counseling

05/16/2026

DBT Skill: Observe Your Breath
Category: Core Mindfulness

Why This Skill Is Helpful

Observe Your Breath helps you center your attention and calm your body through mindful breathing. By noticing the rhythm of your breath without trying to change it, you train awareness, reduce stress, and restore emotional balance.

When To Use It

Use this skill when you:

Feel anxious, restless, or distracted
Want to ground yourself in the present moment
Need to slow racing thoughts or calm strong emotions
Are beginning or ending mindfulness practice

How To Use It

Find Stillness: Sit or stand comfortably, with your body relaxed but alert.

Notice the Breath: Feel your breath move in and out through your nose or mouth.

Anchor Your Awareness: Focus on the sensation of air entering and leaving your body.

When the Mind Wanders: Gently bring your attention back to your breath — over and over.

Allow Natural Flow: Don’t control your breathing; simply observe it as it is.

Each breath is a moment of return — an anchor to the present.

“Notice the breath — not control it.”

“Peace begins where awareness starts.”

05/14/2026

05/14/2026

DBT Skill: Build Positive Experiences
Emotion Regulation

Why This Skill Is Helpful -

Build Positive Experiences helps you increase happiness and resilience by creating moments of joy and purpose. By intentionally adding positive activities to your life, you strengthen emotional balance and reduce vulnerability to negativity.

When To Use It -

Use this skill when you:

Feel unmotivated, disconnected, or low

Want to build long-term emotional stability

Are recovering from stress or burnout

Need to balance your days with enjoyment and meaning

How To Use It -

Short-Term:

Do one small enjoyable thing today — listen to music, walk outdoors, connect with someone you trust, or take a mindful break.

Long-Term:

Identify Values: What truly matters to you — connection, growth, service, creativity?

Set Goals: Plan experiences that align with those values.

Take Action: Schedule them and follow through, even when motivation is low.

Positive moments create emotional strength over time.

Think: “Plan joy with purpose.”
“Happiness is built, not found.”

05/14/2026

DBT Skill: PLEASE
Category: Emotion Regulation

Why This Skill Is Helpful

PLEASE helps you reduce emotional vulnerability by caring for your physical health. When your body’s needs are met, your emotions become more balanced, and you’re better able to use coping skills effectively.

When To Use It

Use PLEASE when you:
Feel emotionally unstable for “no reason”
Notice fatigue, irritability, or frequent mood swings
Are stressed but neglecting self-care
Want to strengthen your emotional foundation

How To Use It

P – Treat Physical Illness: Take prescribed medications and care for your body’s needs.
L – Balance Eating: Avoid skipping meals or overeating. Nourish your body with balance.
E – Avoid Mood-Altering Substances: Limit or avoid alcohol and drugs.
A – Balance Sleep: Aim for consistent, restful sleep.
S – Get Exercise: Move your body regularly to release stress and support well-being.
E – Build Mastery: Do one thing each day that gives you a sense of accomplishment.

“Take care of your body so your mind can care for you.”

05/09/2026

CBT Therapy

Kinza Saleem
Clinical Psychologist

05/06/2026

DBT Skill: Participate
Core Mindfulness

Why This Skill Is Helpful -

Participate teaches you to be fully engaged in the moment — mind, body, and spirit. It helps you experience life with presence and authenticity, instead of overthinking or holding back. This skill promotes confidence, flow, and mindfulness in action.

When To Use It -

Use Participate when you:
Feel detached, distracted, or “on autopilot”
Want to connect more deeply with your surroundings
Are ready to replace avoidance with mindful action
Need to regain focus and energy

How To Use It -

Be Present: Focus on what’s happening right now.
Let Go of Self-Consciousness: Don’t analyze or judge — just do.
Engage Fully: Immerse yourself in the task or experience at hand.
Flow Naturally: Allow yourself to move with awareness, not perfectionism.

When you participate fully, life becomes richer and more real.

Memory Trick-
Think: “Be here. Be real. Be all in.”
“Mindful action turns moments into meaning.”

05/04/2026

May is...
Mental Health Awareness Month!

Enjoy this 30-day mindfulness challenge for better sleep!

For additional support:
https://www.tamisimkinscounseling.org/
https://www.psychologytoday.com/profile/1204388

05/04/2026

Mental health is about how we think, feel, and cope with daily life. It affects how we handle stress, relate to others, and make decisions.

Telehealth Sessions Available:
https://www.tamisimkinscounseling.org/
https://www.psychologytoday.com/profile/1204388

05/04/2026

Why This Skill Is Helpful

TIPP helps you quickly calm your body and mind when emotions feel overwhelming. It works by changing your body chemistry to activate the parasympathetic nervous system, reducing intense distress and helping you think more clearly.

When To Use It --

Use TIPP when you feel:

Overwhelmed by emotion
Ready to react impulsively
Stuck in panic, anger, or shame
Unable to think clearly

How To Use It --

Temperature: Cool your body—splash cold water on your face, hold an ice cube, or place a cold cloth on your cheeks.

Intense Exercise: Engage in short bursts (e.g., jumping jacks, brisk walk, dancing) for 10–15 minutes.

Paced Breathing: Inhale for 4 counts, exhale for 6–8 counts. Slow and steady.

Paired Muscle Relaxation: Tense one muscle group (like fists), breathe out, and release—repeat through your body.

Memory Trick --

TIPP = Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation

“Cool down, move it out, slow the breath, then let go.”

www.tamisimkinscounseling.org