Feeling Too Much, Too Fast? How DBT Helps You Stay Grounded

Have you ever had emotions hit you like a tidal wave?

One moment you're fine, and the next you're overwhelmed, irritated, panicked, or shut down — without fully knowing why.

Maybe you’ve been told you’re “too sensitive” or that you “overreact.”
Or maybe you just wish you had an off switch for your feelings.

Here’s the truth: You’re not too much. Your nervous system is doing what it learned to do.

And there are tools that can help.

One of the most effective and trauma-sensitive tools I use in therapy is something called DBT and it’s a game-changer when it comes to staying grounded during hard moments.

What Is DBT?

Dialectical Behavior Therapy (DBT) is a therapy approach that helps you regulate your emotions, cope with stress, and respond in ways that align with your values — not just your overwhelm.

Originally developed to support people with intense emotions and trauma histories, DBT blends mindfulness, acceptance, and change-based strategies to help you build emotional resilience and internal stability.

It’s not about “fixing” your emotions.
It’s about learning how to feel them without drowning in them.

Why DBT Matters in Trauma Therapy

When we do deeper trauma work — like EMDR or parts work — it can bring up old emotional pain. That’s why I never rush into reprocessing.

Before we go anywhere near those wounds, we build your inner resources first.
DBT provides tools to help you:

• Stay present when things get intense

• Calm your nervous system when triggered

• Create space between reaction and response

• Reconnect with your body safely

In short: DBT helps you stay stable while doing the deep work.

The Four Modules of DBT — and What They Help With

Here’s a breakdown of the core areas DBT teaches, and how each one supports your healing journey:

1. Mindfulness: Come Back to the Present

Mindfulness helps you observe your thoughts and feelings without getting swept away by them.

You learn how to:

• Notice what's happening inside you

• Stay grounded in your body and the moment

• Create space between your feelings and your actions

This is key when trauma pulls you into the past or future. Mindfulness helps you come back to now.

2. Distress Tolerance: Survive the Storm Without Making It Worse

This module teaches you how to get through emotional pain without shutting down, exploding, or turning to harmful coping.

You learn:

• Crisis survival skills

• Soothing techniques for when your system is flooded

• How to tolerate discomfort without acting on it

Especially helpful when memories, triggers, or conflict feel too big to handle.

3. Emotion Regulation: Understand and Manage Intense Feelings

Emotion regulation skills help you:

• Identify and name your emotions (even the confusing ones)

• Decrease emotional vulnerability

• Respond intentionally instead of reacting impulsively

This module helps clients who feel like they're always “too much” learn how to work with their emotions instead of against them.

4. Interpersonal Effectiveness: Speak Up and Set Boundaries Without Guilt

This is about navigating relationships, even tough ones, with confidence and clarity.

You learn:

• How to ask for what you need

• How to say no without shame

• How to maintain relationships while honoring yourself

Perfect for clients who’ve lost themselves in caregiving, people-pleasing, or surviving in high-conflict environments.

One Simple Skill You Can Try Today

Here’s one powerful grounding skill I often teach in sessions:
The “TIPP” Skill from Distress Tolerance in DBT

TIPP stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. These skills are designed to quickly shift your body out of emotional overwhelm and into a more regulated state.

T — Temperature
Hold an ice pack, splash cold water on your face, or dip your hands in cold water.
This activates your body’s dive reflex, which slows your heart rate and helps calm intense emotion quickly.

I — Intense Exercise
Do 30 to 60 seconds of jumping jacks, high knees, squats, or a brisk walk.
This burns off excess adrenaline and helps your nervous system reset.

P — Paced Breathing
Slow your breathing to inhale for 4 seconds, exhale for 6 seconds.
This helps your brain and body register safety and reduces panic or anxiety.

P — Progressive Muscle Relaxation
Tense and then release each muscle group in your body, one at a time (e.g., fists, shoulders, jaw).
This helps discharge tension and reconnects you to your physical self in the present moment.

You Can Learn to Ride the Waves

If your emotions feel like too much, too fast, you are not broken. You’ve been in survival mode. DBT is a toolkit that helps you move from just surviving to feeling grounded, steady, and in control.

At Flourish Therapy and Wellness, I weave DBT skills into trauma work like EMDR to help my clients feel safe and supported every step of the way.

You don’t have to dive into deep healing without a life raft. Let’s build the tools first — and take it one step at a time, together.

Want to learn more or get support?
I offer a free 15-minute consultation to explore if therapy with me is the right fit for you.