DBT Weekly

Try to remember that all behavior is caused, and working to find why it happened, rather than resorting to blame or judgment :) Let's look at how behavior in our own lives and others has been reinforced. Positive and Negative don't mean good or bad in this skill set. It's about adding or taking away! Adding a "reward" (even if it's not effective) is positive. Removing pain or providing relief is a negative reinforcer! Also, my asthma is rough today! Thanks for listening! PS Dialectics is incompatible with blame!!!! Be an effective project! :D

There is no realm where only happiness exists. It's up to us as humans to find ways to transform suffering and increase happiness.

This time, I discuss being willing and the opposite, willfulness. This is a reminder to the original episode 19 in season 1. Grab a copy of Marsha's book! It's enlightening and you won't be sad you got the book! Practice being willing - recall that life has pain, and when we avoid it, we increase our own suffering.

DBT is NOT a trauma therapy, nope. It really does work and help get READY to process trauma. Take a listen to what DBT can seem like!

There are three areas of emotional vulnerability and only one area can be controlled and or changed. Take a listen!

When all else fails, use skills~ this episode centers around the final secondary dialectic taught in DBT. Have you ever wanted someone else to solve your problems? Or have you been unable to let others know you don't know what the heck you're doing? This one is for you! Emotion Regulation techniques discussed as well.

This is all about secondary dialectics found in DBT. Give a listen if you are experiencing many kinds of crises and you want to figure out how to make the cycle stop!

Do you or someone you know invalidate themselves when they experience an emotion they don't know how to handle?

This is an episode about secondary dialectics in DBT. This episode focuses on emotional vulnerability and self invalidation.

What skills have you been using for the last year? What have you been able to notice and accomplish? Have you been hard on yourself or others? Listen up! :D

Have you had a hard time with the DEARMAN skill? Here is a review and some reminders that will improve your skills use!

DBT teaches that there is no absolute truth, and when being dialectical is the most effective choice, often there is much more freedom in letting go of being right and being able to notice both sides of a situation. This takes practice and being willing first and foremost to let go of being right.

Have you heard things about Borderline Personality Disorder that you want to fact check? Here are 7 myths that have been busted for your listening enjoyment. This episode is for anyone that struggles themselves, or has a friend or family member that is struggling. Please help spread awareness and stop the hurtful myths.

Are you someone that sometimes gets stuck in an expert mindset? Know someone that does? This is a short, gentle reminder of what this looks like and why it's unhelpful. Review your mindfulness "how" skills and remember to find observable facts, rather than basing info on judgments!

What do you do when it's time to problem solve?

Are you an impulsive human? Do you sometimes blurt out things and wish you didn't? This is a distress tolerance skill that was designed to help us out with controlling impulsive behavior.

Have you had any troubles trying to use these emotion regulation skills? Take a listen and find out ways to problem solve this issue!

This week focuses on being mindful of what emotions we are experiencing, when they happen! This episode also focuses on when we are at our skills breakdown point.

This episode describes ways to rewrite bad dreams. I have also included ways to help you fall asleep and if you struggle with sleep, this episode is for YOU!

This week we will talk about PLEASE! Treat PhysicaL illness, balance Eating, avoid mood-Altering substances, balance Sleep, get Exercise. Each letter that has been capitalized in this description represents the acronym for PLEASE! Balance that body!

Ever had a tough situation that seems to happen regularly? Or what about just having some fear about going into a new situation?? This skill is so useful for a variety of reasons, and we get to dive into it, this week!

This week we discuss ways to build mastery! Find something difficult, yet possible, and keep at it! This skill helps to lower depression by accomplishing tasks, large and small!

This week focuses on ways we can accumulate positives! This is an emotion regulation skill that helps reduce vulnerabilities to emotion mind!

This week, I focus on these two skills and when to use them after checking the facts! Also, this is the 40th episode! I am so excited to be teaching these skills!

This week includes talking about how to solve problems, when our emotions DO fit the facts!

This episode focuses on opposite action and how to move through your emotions to change them!

As promised, we discuss check the facts today. I give a personal example at the end, this is a longer episode, hopefully you can make it to the end! 

This episode focuses on our "what" skills of mindfulness in regard to observing and describing emotions! 

This episode I discuss how emotions are created, and how we can change components of the model of emotions, in order to change our emotional experience. This is from the Emotion Regulation module. 

This episode focuses on what makes it so tough to regulate emotions! Find out for yourself what that may be! 

This week I discuss understanding and naming your emotions! If you can name it, you can tame it! Listen for further instructions! 

This is the final episode of interpersonal effectiveness! This week is all about stopping an undesired behaivor! Check it out, see what works for you! 

Today is about reinforcement! Figure out what behaviors you would like to change, learn about schedules and shaping, also! 

This week is all about validation! Learn what is it and how to do it! Also, there are some tips on how to recover from invalidation. 

This week I discuss being able to walk the middle path! Also, this week focuses on being dialectic, and how to do it! Practice is what this is all about! 

Interpersonal effectiveness: how to end destructive relationships, using mindfulness, emotion regulation and interpersonal effectiveness skills! 

Today I talk about "mindfulness of others" and I hope you enjoy the show. We are still discussing Interpersonal Effectiveness and we are in the final weeks of this module. sIt's not a long episode, it's important, nonetheless. Keep practicing your skills! 

This is a fun one! It's all about learning how to find friends and getting them to like you!! Seems simple, yet so many of us have this issue. It's going to take some practice if you feel like you have never really been good at it! Take your time and don't give up. We are still in the Interpersonal Effectiveness module. Stay tuned for next week's episose where I will discuss "Mindfulness of others"! Have an effective week!!! 

This week the FAST set of skills is described. This week focuses primarily on self-respect effectiveness. When using a DEARMAN, this is the other set of skills that helps us maintain our self respect during communication.

Hey friends! Today I discuss the GIVE!! GIVE it a try ;) I bet it will not disappoint! Have a swell week and we will see you back here next time!!

Today it's all about DEARMAN!!! Finally! Learn an effective way to get what you want and need, as well as say no to unwanted requests! This is a great skill to practice with anyone! The best part is with practice, you can try easy things! Caroline mentioned a grad student did his skills practice for DEARMAN at a Taco Bell drive thru! You really don't have to overthink these practice runs, and having a script actually makes conversations go more smoothly, because you already have an idea of what you're planning on saying! Good luck this week!

This week I need to use my own skills. I am noticing some emotions about this week and last month. I am noticing guilt for not doing an episode, and shame. I am noticing sadness as well, for a few reasons. I am also noticing extreme gratitude and happiness for wahat I have in my own life and the goals I get to work on, daily. As for the feelings I don't particularly feel like hauling around, I will use my distress tolerance skills and mindfulness skills to stay anchored to the present moment and work on managing stress.

This week I talk about important factors to consider when asking for something or saying no to a request. DEARMAN is next week, so keep staying tuned!

This week, I finish talking about the things that get in our way of being effective interpersonally! I introduce the three core skills for the next coming weeks, so get ready for some amazing and helpful skills!

Today we finally go on to another module. But not before I remind everybody of what we have learned so far!!! This week's discussion is about the things that get in the way of being inter-personally effective. Good luck this week!!

This is the last section in Distress Tolerance. Discussed are the last several reality acceptance skills! These are some of my all time favorites, especially half-smile, willing hands. It literally helped me get through grad school when I wanted to quit.            

Today it's all about radical acceptance. This is a super tough skill to learn and apply! This one will FOR SURE take practice! It's a struggle, and it's all worth it! Keep fighting and working for a life worth living, even if it has pain in it! You can do this!!!            

This week I finish "Improve" the moment skills! I discuss relaxation, one thing in the moment, vacation and encouragement! Do yourself a favor and try some of these skills out this week!

This week I begin to discuss IMPROVE! I is for Imagery, M is for Meaning and P is for Prayer/Meditation. Don't let that scare you away or anything! Give a listen and practice your skills :)

This week, I discuss doing a pros and cons as a distress tolerance skill! It really does work. Also I go over self-soothe! There a countless ways to self-soothe, effectively and in a healthy way! Give a listen! Thanks for being here!

This week I finish off ACCEPTS! I discuss thoughts and sensations. Try out the skills you have learned and continue to learn!