Avsnitt
-
I've finally reached Radical Acceptance. This is the practice of fully accepting the reality of a situation, no matter how painful or difficult it may be. It involves acknowledging and embracing the present moment without judgment or resistance. By accepting things as they are and creating space for change and healing, we can reduce emotional suffering.
Within Radical Acceptance, there are empowering practices. The first is WILLINGNESS. This is about fostering an open and adaptable mindset, where we engage with our emotions and experiences without judgment. In DBT, willingness empowers us to take action and pursue our goals, even in discomfort. It builds resilience and the ability to navigate challenges with flexibility, making us feel more in control and resilient.
The other one is EVERYDAY ACCEPTANCE. This concept emphasizes the importance of accepting day-to-day experiences and emotions as they arise. It involves recognizing that not everything needs to be fixed or changed immediately. Everyday acceptance encourages individuals to find peace with their current circumstances, allowing for a more balanced emotional state and reducing anxiety about the future.
These concepts in DBT help us develop a healthier relationship with our emotions and experiences, ultimately leading to greater emotional regulation and well-being.
-
Join me this week for an informative podcast about distress tolerance skills. This week, I talk about how the skills IMPROVE, self-soothing, and using pros and cons to make decisions from Wisemind are essential tools for managing overwhelming emotions effectively.
IMPROVE stands for imagery, meaning, prayer, relaxation, one thing or step at a time, vacation, and encouragement. Utilizing these skills can enhance the ability to cope with distress and prevent impulsive or harmful behavior. The pros of developing these skills include improved emotional resilience, reduced stress, and increased self-control.
However, the potential con might be our initial challenges and discomfort in confronting distress. The benefits of mastering distress tolerance skills outweigh the possible drawbacks, making it a valuable tool for improving mental wellness and emotional stability.
-
Saknas det avsnitt?
-
Kylee joined me this week to discuss her emotional myths. She chose two that she identifies as problematic, but she does not struggle with them herself. Kylee talked about how parenting has given her a new perspective on how vital emotional validation is. She talks about the scripts she uses when she no longer has the capacity for genuine connection with her kiddos. She also told us what she tells herself when she's in a state of fight or flight as a result of parental or relationship overwhelm. It's a good one.
Emotional Myths Worksheet
-
I've returned to DBT, and in this episode, I discuss the ACCEPT skills for coping with crisis emotions and creating safety for extreme situations. Whether you struggle with regulating your emotions or want to improve your overall mental health, this episode will provide valuable insights and tools to help you live a more balanced and fulfilling life.
-
Annie joins me this week to discuss her emotional myth(s). She chose two and then we discussed them and how they impact her. Using the framework of non-violent communication she discussed how painful emotions are an expression of unmet needs, which tied nicely into her chosen myths.
Give it a listen. You will not be disappointed.
-
It's been a busy week, and I've not been able to interview or invest enough time in reviewing distress tolerance, so ... I'm recommending a couple of books.
Nonviolent Communication: Create Your Life, Your Relationships, and Your World in Harmony with Your Values
(Audible)
The Anatomy of Peace, Fourth Edition: Resolving the Heart of Conflict
-
Join Carson and me as we discuss another emotional myth. Carson chose number 19. She was thoughtful and brought attention to the idea of embodiment, which is the way that experiences are enlivened, materialized, and situated in the world through the body. I suspect this is something I will talk more about in later podcasts.
-
In this episode, I discuss crisis skills and distress tolerance in dialectical behavior therapy. If you have a manual look at the handouts. They are good guides for many of these exercises. I talk about effective rethinking and paired relaxation techniques, as well as the STOP skill for managing overwhelming emotions. Also take note of the TIP skill, which involves changing body chemistry through cold water, intense exercise, paced breathing, and paired muscle relaxation.
Paired Muscle Relaxation Script
Effective Rethinking & Paired Relaxation: Step By Step
-
Sometimes, our emotions get the best of us. It might be that we are struggling to keep things together - depression, anxiety, and other symptomologies overwhelm us, and we don't handle the distress very well. We use maladaptive coping strategies that work in the short term but will not over the long term. Additionally, there are some periods of our lives where keeping our emotions in check is much harder than at other times. Distress tolerance is a set of skills that can help support us during these times.
-
My son-in-law, Chris, was this week's podcast guest. He was a delightful guest who addressed emotional myth 13. Get out your list and check it out.
Chris clearly remembers the emotional climate in his home at different times in his life. He talks about how he thinks authentic emotional expression is a form of communication and is important for honest expression. He challenges his myth in different ways, and I appreciate his honesty and perspective on how reconciling conflicting views can be challenging.
Listen to this week's podcast and let me know what you think.
-
Join me this week as Lindsay and I discuss her myth about emotion. This is a great discussion and Lindsay shares both her personal and professional understanding of this myth and how to challenge it.
The conversation with Lindsay is engaging and interesting and I appreciate her perspective and her willingness to share with all of us how this myth shows up for her.
-
Join me this week as Regan and I discuss two of her emotional myths. This is a wonderful entry into a new series I will be doing. I asked my kids and their spouses/partners if they would each choose an emotional myth, either from the list or one of their own, and then discuss it on the podcast. They agreed, and Regan was available for the first one.
I am excited to hear from so many diverse voices about their experiences with emotions and what they see as myths they carry with them. This series will not be consecutive, and I will return to DBT distress tolerance skills in the next couple of weeks.
-
There is a lot of noise in the background, including sweet newborn baby cries. We are lucky enough to have a baby in our house and talk about positive emotions. It's beautiful, and I am relishing the positive feelings of loving on a newborn.
This week's podcast builds on positive experiences by introducing mood momentum, attending to relationships, and acting the opposite to increase positive emotions.
Being human requires skills, which I am finding DBT provides. Continue on this journey with me, and check out the show notes for handouts and worksheets to help support you.
Myths about Emotions
Pleasant Activities List
-
One of the key concepts in DBT is the focus on building positive experiences, which is a component of the emotion regulation module. Building positive experiences in the short term and the long term is aimed at increasing positive events, which can help improve mood and counteract negative emotional states.
In this podcast, I will discuss how to intentionally engage in enjoyable or fulfilling activities. This will increase positive emotions. This creates a CBT triangle cycle where emotions, feelings, and behaviors influence and affect each other positively.
By building positive experiences, we can develop a better sense of self and a more fulfilling life.
Accumulating Positive Experiences
-
Emotional regulation is the ability to manage our emotions in a healthy way. It's about being able to identify and understand our emotions, and then being able to respond to them in a way that is helpful to us and to others.
But sometimes, there are barriers that can make it difficult to regulate our emotions. These barriers can be physical, such as chronic pain or illness, or they can be cognitive, such as negative thinking patterns or low self-esteem.
In this podcast, we'll explore the different physical and cognitive barriers to emotional regulation. We'll talk about how these barriers can affect our lives, and I'll give some strategies for overcoming them.
So, if you're struggling to regulate your emotions, you're not alone. By understanding the barriers to emotional regulation, we can take steps to overcome them and live healthier, happier lives. There is hope.
-
Emotions are necessary for survival. They keep us safe, connect us with other people, help us access memories, cope with situations that affect us on a daily basis, avoid pain, and seek pleasure. That's a lot. We should respect them more, do more to understand them, and experience more healthy expression of our emotions.
This week's podcast provides more information, along with examples to support that goal. Let me know what you think.
-
I am on a mission to guide you into increased emotional awareness. I am using DBT resources, books, and my personal experiences to encourage you on your journey of self-discovery. I am learning new things about myself each week. Come along and share in the expanding of our souls.
-
Join me on this week's podcast to learn how emotions improve our lives and help us reflect the Divine. If we strive for wholeness and health, emotions are necessary to find that. Emotionally healthy people also enjoy benefits in other areas, such as work, parenting, relationships, spirituality, resilience, etc.
Recognizing Your Emotions
Emotion Regulation Worksheet
-
Most of us go through the day experiencing a range of emotions—from pleasant to unpleasant, some of which are in our awareness and others are out of our awareness. We all have an emotion dashboard of sorts. This dashboard relays information that we use to make decisions. Sometimes the emotions that happen outside of our awareness can cause us to make poor decisions, say things we regret, or take actions that cause us or others harm. It is important to learn to read the signals of our dashboards. Listen to this podcast to learn this and other important facts about emotional intelligence and health.
-
I've spent the last few weeks thinking about these skills and decided to dig deeper and provide more context and information. I also provided some examples in hopes you will see how to more effectively use these skills in your relationships.
Check the below for some worksheets.
DBT Fast Skills
- Visa fler