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DBT for Anxiety Mock Interview | sarangoxio | YouTubeToText
YouTube Transcript: DBT for Anxiety Mock Interview
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Video Summary
Summary
Core Theme
The core theme is the introduction and practice of a grounding technique, specifically engaging the five senses, to help manage acute anxiety in specific, unavoidable situations like driving and taking tests.
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well hello susan hello
hello
see you today thanks so
so
well i
i
have an anxiety issue there are a lot of
things that make me anxious and
i do something different because i can't
i'm really not functioning
functioning
um at the level i need to be functioning
my anxiety just really impacts
you know
a lot of my life so i gotta i got it i
need help with managing it
okay so tell me what that looks like for
you anxiety what's in that situation
let's see um
um
driving here i mean on the interstate
i'm just panicking constantly about the
cars my gran i've had a couple of
accidents and people have hit me but i'm
constantly thinking
okay that person's about to pull over
and hit me okay that person's going too
fast okay they're going to hit me from
behind i'm just really anxious i'm
driving about all cars hitting me
um i'm in school and
tests i get really anxious when i take a
test i mean i know i know the
information and i sit down and take the
test and it's like
i can't i can't recall because i'm so
anxious about this test even though i
know that so is it is it physical is it
a lot of thoughts we had yeah i think
it's a lot thoughts in my head and then
it is very physical i mean i get
um yeah i get sweaty palms i um
my heart starts racing you know
i get tense
so it's it is physical
yeah you might have thoughts going on in
um my thoughts are
like if i'm in the car
i'm gonna get hit if um taking a test
it's like okay i gotta do well on this
test i gotta remember this there's so
much to remember and i just kind of
brain's freezing a little bit and i'm
panicking because i can't remember so
i guess all on that
and so
like with the test
have you found that
being a problem as far as not being able
to complete the test
not doing well on the test well is it
like once you go through it then you're fine
fine um
um
isn't it like the anxiety over when i
finish the test
yeah yeah after i'm finished i mean i
know i could do perform better if i
wasn't so anxious i know it wouldn't
take me as long
if i wasn't anxious um
um
it seems to
there's like time tests and so when it's
over whether it's an hour or two hours
or however long it is i mean when it's over
over
you know i'm anxious during it but when
it's over
yeah it kind of subsides just like in
the car like when i get to the place
after i'm off the interstate and stuff
it seems to subside so when the situation
situation
is over it seems to
seems to go down so
so
so it sounds like we
might need to find something that helps
you just
yeah i want something at the time
to help me in the moment because
these are things that
i mean i can't
avoid i mean even in my job too i've got
to go my field placement i've got to do
these group settings you know i've got
to do
the kids are crazy they're disrespectful
it's like okay
i gotta do it though so all these things
i have to do i can't change them in my
life right now so i gotta figure out
how to deal with it better
okay would you like to learn a skill yeah
yeah
i'm very i am eager to learn something
that can make a difference okay well
there's something called grounding have
you heard that grounding no just
electricity grounding you know that
third plug thing
that's the only grounding
i need to be grounded that sounds good
bring it on
being grounded kind of like what you
might think of it kind of get into a little
little
place um so with grounding
a lot of people have a lot of emotions
okay to have emotions but for some
people it gets really intense like you
with the anxiety it's just
a lot and so
we're trying to learn ways to bring that down
down
to get to more of a calm place
so it doesn't necessarily solve the
problem like there's still traffic
there's yeah
you know things going on it just helps
you get to a fun place to deal with it
can i deal with it that sounds good that
sounds good
so i'm going to introduce
a random technique to you okay um it involves
involves
some deep breathing some closing of the
eyes and getting into your senses okay
so i have a little script here that i'm
and we'll go through this and you'll
tell me after i feel like okay okay
okay okay
okay
but to begin i just want you to relax
and be comfortable in the same time as
comfortable as you can okay
okay good
good
and then rest your hands on your thigh
don't switch
on the side whatever it was what came
for you doesn't that pretty good
i don't want you to just breathe okay
it's good so don't worry about doing the
breathing right just okay whatever's
comfortable okay
now we're going to engage in using each
of the five senses and
and
i just want you to listen to my voice and
and
so let's begin to relax by just noticing
all the sounds around you
and
whenever you're comfortable you can tell
kind of
hear my breath a little bit i hear the
air conditioning going okay
okay
or the heat whenever that the air coming
through the mouth to hear that and when it's
it's
didn't think you noticed the sound before
right now this room is for smelling
yeah no any smelly smells no smelly hair okay
now i would like for you to
open your eyes now
and we're gonna
talk about sight
so just listen to some things that you
see that picture right there i see that
sofa right there and there's books and
flowers and
you see that
that
deer or whatever it is over there so
so
those are some of the things that i've seen
what about the colors of what you see um
um
blue and red and a lot of beige orange
orange
red and orange since one of those go together
together
that's not when you first came here
did you notice anymore well
well
i mean i might have noticed some of it
but i'm
obviously more aware because i'm really
focusing on it right now so
definitely more aware of it
right now
and so next with taste
um notice i can just tell you
um if you're in some other situation you can
can
take the time to get a snack or something
something
talk about the taste the textures and
really slowly
eat the food and
feel honest okay it is in your mouth to
help taste it okay
okay
but you can still do it even without
food just simply
placed in the saliva okay okay
okay
okay are there anything i think i'm
making something great this morning well
i had a granola bar and a banana earlier so
so
i've had some tea just
the flavor right now in my mouth is
probably the tea that i just had most recently
so that's your taste yeah
and then finally with touch
the final sense
so where your hands are right now absolutely
it was solid
it's not rough or crinkly or anything
it's secure like okay this is gonna hold me
me
that's a good feeling um
um uncomfortable
uncomfortable
feels comfortable yeah
find something else
like maybe your phone mm-hmm
i'll just grab that to you um
um
this is
what we don't know hard
hard and
and
i got this cushy
case on it so it's kind of feeling a
i want you to take a deep breath three times
now
i like for us to
do with your eyes closed
and come up with the statement and say
to yourself
that anxiety
would be like i'll be okay
you can do it like
something let's see you need to do it
it's good don't do something that will
be okay okay okay
so i want you to say your statement about
about okay
i can do it
with confidence i can do it okay
okay
you can open the eyes now
so what we just did we just went through
each of the senses as a way of a bit of
a distraction
but it also can be
mm-hmm
so how was that for you well
well wow
wow
it kind of did calm me down i mean i was
kind of getting anxious telling you what
made me anxious and so i was kind of
rubbed up
and then i kind of forgot about it
because i was focusing on
you know what i was seeing and what i
was feeling and what i was
you know all my senses so it was very
distracting in a good way i got my mind
off that
and kind of got me onto something else
and then yeah
yeah
it really did kind of calm me down
right here since i'm not eating
eating probably
probably
what i'm seeing
and what i'm hearing those two things
seem to be most helpful
in this situation
okay yeah that feeling too
so let's think about how we can use this
like when you're driving because
obviously you can't close your eyes
obviously
my eyes better be open i better be
observant about what i'm seeing
feeling and i got my hands on the wheel
so i'm going to be feeling something
something so
and hearing
okay you know so so if you're in do you
have any kind of peaceful music you can
listen to well
that's a good idea a lot of times i'm
listening to mpr
good sometimes that's not good you know
doesn't necessarily calm me down
sometimes i can
yeah so i should prob i could i could
listen to some more soothing music knife
something that calms me down more yeah
also about having the music just the
sound of the world yeah
yeah yeah
yeah
the car is going by yeah you know i
think the music might help me more because
because
not that i want to be distracted from
the cars but
but
i think my music might calm me down more
than having nothing
you know like quiet and hearing the cars
and the road that might
i can see that might make me
nervous i need to be aware of them but i
think i want to hear music
so i'll try that that's okay yeah and
then i should always be
the site yeah again you can't be too
distracted like that yeah i'm focusing
on the car in front of you yeah yeah
yeah
not necessarily the one behind me that
might hit me
because i can't do anything too much
about that so okay
okay now let's think about when um
taking the test yeah
he said so what senses can we tap into
there well um
um
what i'm looking at definitely i need to
focus on because i'm
reading something of course and i'm
feeling my pen
most of it's on the computer so i'm
feeling the typewriter um
um
typewriter keyboard um
um
so that's a sense
a touching thing that i gotta focus on
and seeing is paying attention to the
words on the
front of me
the hearing
i like to be kind of quiet
but just like today yeah
yeah
something else to trying to know that's
so it's important to not think too much about
about
the function of things or
you know like when you tap into people
you literally have to type a word
just feeling the keyboard okay you know
okay gonna be in where it is there and
this is there okay okay
okay okay
okay so
so
the next time when you're
feeling that i'm gonna try to tap into
any of the senses okay
if you want to take just a five minute
break and so for each sentence
dedicate one minute to make sense okay
like before i start the test or before i
okay
okay i can do this okay so when
do you think the next time you could do this
this well
well
i gotta drive home so
so probably
probably
today when i drive home i could do that
a test don't really have a test till
next week but
but
but i i drive all the time and so
every day
i could try this you know before you
even leave yeah to drive like when
you're sitting okay getting ready in my car
car
you're in the parking lot okay took that
time to take a few minutes to go through
all the senses
focus on that
put some soothing music on say i can do it
it
and then proceed okay
that's right
for you okay i'll try that you can try
that yeah and see how it goes okay and
we'll talk about it
okay let's look and see how it is for
you okay cool
thanks but hopefully that will help
yeah sure it will take some practice but um
okay because different situations you
might not use all the senses okay
don't try to focus too much on doing
absolutely right just anything that can
okay make you aware of your surroundings okay
okay
and calm you down okay okay
okay
okay thank you for coming in all right
well thanks for that tip i'll try that out
out
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