DBT for Teens: 5 Skills to Calm Overthinking, Panic & Intense Feelings

Feeling too emotional, too sensitive, or “too much”? You’re not alone — and there’s nothing wrong with you. In this video, Dr. Kiki teaches five DBT skills for teens that help you calm intense emotions, stop overthinking, communicate more confidently, and get back in control when life feels overwhelming. Find DBT treatment near you: https://recovery.com/therapies/dialec... Learn more about Dr. Kiki Fehling: https://www.kikifehling.com/books https://www.kikifehling.com/ If you or someone you know needs help right now or is danger of harm, please reach out for help by: —Calling 9-8-8 in the United States, or calling an emergency number in your country —Texting "hello" to 741-741, or visiting www.crisistextline.org —Going to your local emergency room or crisis center You’ll learn practical, science-backed DBT tools like grounding with physical sensations, paced breathing, self-validation, opposite action, and using the DEAR skills to communicate clearly with teachers, friends, and parents. These skills are simple, but they’re powerful — and they give you immediate ways to reset when emotions start to take over. Whether you're dealing with anxiety, social stress, academic pressure, family conflict, or just the chaos of being a teenager, DBT skills can help you feel more confident and more understood. Dr. Kiki explains each skill step-by-step with real-life examples so you can start using them right away. If big emotions feel overwhelming, there’s nothing wrong with you — some people are simply more emotionally sensitive. And with the right DBT skills, that sensitivity can become a strength. For more support, check out the resources below or ask for help using the DEAR format you’ll learn in this video. If this helped, let us know in the comments which DBT skill you're trying first — and don’t forget to subscribe for more DBT tools, mental health support, and emotional wellness tips. ⏱️ Chapters: 00:00 – “Too Sensitive”? Why Teens Need DBT Skills 00:30 – Skill #1: Grounding & Distraction With Physical Sensations 01:30 – How to Use the 5-4-3-2-1 Technique 02:00 – Skill #2: Paced Breathing to Calm Panic Fast 03:00 – Breathing Tips That Reset Your Nervous System 04:00 – Skill #3: Self-Validation (Why Your Feelings Make Sense) 05:00 – Skill #4: Opposite Action for Breaking Emotional Cycles 06:30 – Using Opposite Action Step-by-Step 07:30 – Skill #5: DEAR Skills for Talking to Parents & Adults 09:00 – What Emotional Sensitivity Really Means 10:00 – When to Seek DBT Therapy & Final Message ❓ Questions the Video Answers: What DBT skills are most helpful for teens? How do I stop overthinking when I feel overwhelmed? What is the 5-4-3-2-1 grounding technique? How can paced breathing calm anxiety or panic? Why do long exhales help with stress? How do I validate my own feelings without judging myself? What is opposite action in DBT and when should I use it? How do I break emotional cycles that make me feel worse? How can teens communicate more effectively with parents? What does the DEAR skill stand for in DBT? How can I assert my needs without sounding rude? What does it mean to be emotionally sensitive? Why do some teens feel emotions more intensely than others? How can DBT help with stress, anxiety, and social pressure? When should teens consider seeing a DBT therapist? #DBTskills #teenmentalhealth #anxietyrelief