My kingdom for a tissue! I made the bulk of this episode’s recording sitting in my car in the gym parking lot, crying. A lot. Sadness hit me like a ton of bricks, so I focus on observing and describing my emotions, validating myself, and looking for both/ands rather than BUTs. I go over the skill of Mindfulness of Current Thoughts as a way of getting some space between my emotions and my thoughts. I end on a pretty upbeat note and do a bit of celebrating!
Helpful resources from this episode:
DBT references
DBT Skills Training Handouts and Worksheets – online pdf version
DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!
DBT handouts used in this episode
Mindfulness Handout 3 – Wise Mind: States of Mind
Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills
Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills
- Non-judgmentally
- Effectively
Mindfulness Handout 5C – Ideas for Practicing Effectiveness
Interpersonal Acceptance Handout 6A – Expanding the V in GIVE: Levels of Validation
Interpersonal Effectiveness Handout 15 – Dialectics
Interpersonal Effectiveness Handout 16 – How to Think and Act Dialectically
Interpersonal Effectiveness Handout 17 –Validation
Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation
Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel)
Distress Tolerance Handout 11 – Radical Acceptance
Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step
Distress Tolerance Handout 15 – Mindfulness of Current Thoughts
Other references used in this episode
90 second rule for emotions by Jill Bolte Taylor – Psychology Today
———
More resources are available at https://therapize.joygerhard.com/
Please rate, review, and subscribe to this podcast wherever you listen.
Follow me on Facebook, Twitter, and Instagram.
Like what you hear? Support me and this podcast on Patreon.
