Honestly, I feel a bit like a fake lately. Here I am sharing tips and skills, and I’m barely holding it together. At least, from my view I’m barely holding it together. A friend recently said, “You’re holding yourself to some crazy standards thinking that you aren’t enough.” Well, perhaps. I hold myself to the… Read More Freeform Friday: Taking my own advice
Cognitive-Behavioral Therapy (CBT) is a form of therapy that first formed in the 1960’s. Aaron T. Beck noticed that his patients seemed to have ongoing internal conversations with themselves, their thoughts were not controlled, and often had a strong impact on the patient. His goal was to empower patients to reframe their thoughts and responses,… Read More Therapy Tuesday: Cognitive-Behavioral Therapy
This skill is one of my favorites. Some pop-psychology has taken it to unhealthy extremes, but when used appropriately, it’s excellent for defusing anxiety. I’ll open this post with a few caveats. If you’re not in a safe place, this is not the skill you need. You have to protect yourself, which means getting out… Read More Top Skills Thursday: Be Where You Are
We’ve reached the end of the series on Dialectical Behavioral Therapy (DBT). I know it took a while to get here, but as was shown, it’s a complex, multifaceted therapy. The entire course takes a full six months of weekly group sessions in addition to some pretty intense individual sessions. It’s a commitment of time,… Read More Therapy Tuesday: DBT Wrap-Up
I still like the way emotional regulation was described to me when I was working with my DBT group. The therapist leading the group said something along the lines of this: Most of us have cooked something in our lives. Maybe a simple meal, maybe something fancy. Imagine if you had to cook without any… Read More Therapy Tuesday: DBT – Part 4D – Emotional Regulation
Distress tolerance is the third module in DBT therapy. This section is exactly what it sounds like; how to handle those overwhelming moments.
The second set of skills learned in DBT therapy is grouped together and called “interpersonal effectiveness.” I’ll be posting some images of the worksheets at the end of the post, in case anyone wants to use them. These are also readily available online, if you need copies.
Four simple DBT tricks to help when you’re overwhelmed.… Read More Top Skills Thursday: T.I.P.P.
A brief overview of real mindfulness skills.… Read More Therapy Tuesday: DBT – Part 4A – Mindfulness Skills
The nuts and bolts of DBT therapy.… Read More Therapy Tuesday: DBT – Part 3: The Venn Diagram of Treatment