Hey look, a break from the breakup! Today I’m practicing acceptance around being invalidated. I go through acceptance step by step, do a lot of deep breathing, and have a remarkable amount of indigestion as I go. A kinda nifty outcome: practicing acceptance about my parents’ validation skill level allowed me to see what boundaries I could put in place with them!
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
Module Handout # – Handout name
- Specific part of handout if applicable
Module Handout # – Handout name
- Specific part of handout if applicable
Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills
- Non-judgementally
Distress Tolerance Handout 5 – Pros and Cons
Distress Tolerance Handout 11 – Radical Acceptance
Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step
Distress Tolerance Handout 14 – Half-Smiling and Willing Hands
- Willing Hands
Distress Tolerance Handout 14A – Practicing Half-Smiling and Willing Hands
- Willing Hands
Emotion Regulation Handout 6 – Ways to Describe Emotions
- Anger
- Shame
Emotion Regulation Handout 10 – Opposite Action
Emotion Regulation Handout 11 – Figuring Out Opposite Actions
- Anger
- Shame
Emotion Regulation Handout 14 – Overview: Reducing Vulnerability to Emotion Mind – Building a Life Worth Living
- Cope Ahead of Time With Emotional Situations
Emotion Regulation Handout 19 – Build Mastery and Cope Ahead
- Cope Ahead of Time With Emotional Situations
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More resources are available at https://therapize.joygerhard.com/
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