Six weeks into exposure therapy and I’m feeling INCREDIBLY low. I know enough to know judging myself isn’t going to help, so I bring out the big guns: the validation skill. Self-validation freaks me the fuck out, so only after doing a bunch of distress tolerance was I able to practice the validation skill on myself re: feeling isolated, angry, abandoned, and hopeless.
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 4 – Taking Hold of Your Mind: “What” Skills;
- Observe;
- Describe;
Interpersonal Effectiveness Handout 6 – Guidelines for Relationship Effectiveness: Keeping the Relationship (GIVE);
Interpersonal Effectiveness Handout 17 – Validation;
Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation;
Distress Tolerance Handout 11 – Radical Acceptance;
Distress Tolerance Handout 14 – Half-Smiling and Willing Hands;
- Willing Hands;
Distress Tolerance Handout 6 – TIP Skills: Changing Your Body Chemistry;
- Paced breathing;
Other resources used in this episode:
TikTok: @purpleellaandcoco re: tantrum vs autistic meltdown;
My Favorite Murder podcast: episode 310 “I Like Seagulls”;
GirlsGlobe.org: The Repetition Compulsion: Why Rape Victims Are More Likely To Be Assaulted Again
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More resources are available at https://therapize.joygerhard.com/
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