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  • The Emotion Regulation skills in DBT offer lots of ways to help you identify and respond to emotions. Some of the Emotion Regulation skills focus on change, while others focus on acceptance. This toggling back and forth between acceptance and change is the primary dialectic we are continually balancing in DBT.

    This episode provides an overview of the Emotion Regulation skills as a whole, and takes a deep dive into change-oriented strategies such as Check the Facts, Opposite Action, and Problem Solving.

    For full show notes, visit our website.

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • This episode explores how to apply mindfulness skills to help you manage distressing thoughts using the DBT skill called Mindfulness of Current Thoughts. Thoughts can cause a lot of suffering. Often, thoughts about events are based on assumptions, judgments, or interpretations rather than on facts.

    The core of this skill is to notice thoughts as just thoughts, or sensations of the brain, rather than as fact or truth. This can help lower emotional distress and reactivity. Mindfulness of Current Thoughts helps you change your relationship with your thoughts rather than changing the thoughts themselves.

    For more information, including the full show notes, visit our website: https://bayareadbtcc.com/podcast/

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

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  • Today, Marielle interviews Elle Michel, LMFT, a therapist in Los Angeles who specializes in treating complex trauma. Elle uses a combination of modalities to treat trauma, including DBT, Eye Movement Desensitization and Reprocessing (EMDR), and Brainspotting.

    This episode focuses on describing what happens in the nervous system after a traumatic event, and how to use DBT skills to cope with an activated brain and body.

    For more information, including the full show notes, visit our website: https://bayareadbtcc.com/podcast/

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • Today, we take a deep dive into working with judgments.

    Judgments about ourselves and others can increase emotional suffering and negatively impact relationships. Judgments are often assumptions, interpretations, or myths that we add to the facts. We then tend to mistake our judgments for facts.

    This episode explores how to notice all of the subtle and often habitual ways judgments show up, as well as how to shift into a nonjudgmental stance.

    For more information, including the full show notes, visit our website: https://bayareadbtcc.com/podcast/

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • The Distress Tolerance skills in DBT offer creative ways to get through challenging situations without making things worse.

    In Part 2 of this overview of Distress Tolerance skills, we focus on acceptance skills. Both acceptance and change skills can help lower emotional distress so you can access your most wise, grounded self. Radical Acceptance, as well as skills that support Radical Acceptance, are covered in this episode.

    For more information, including the full show notes, visit our website: https://bayareadbtcc.com/podcast/

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • The Distress Tolerance skills in DBT offer creative ways to get through challenging situations without making things worse. Today’s episode is Part 1 of an overview of Distress Tolerance as a whole, with a special focus on change-oriented skills.

    When emotional distress is high, there can be an intense desire to do something to make the distress stop. Very often, when we numb or distance ourselves from distressing emotions, we create new problems. The DBT skills discussed in today’s episode help you respond to hard emotions in ways that you won’t regret. These skills are also helpful when you need to get things done but you’re too overwhelmed to get started or think clearly.

    For more information, including the full show notes, visit our website: https://bayareadbtcc.com/podcast/ Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • Do you find asking for things or saying no hard? If so, this episode is for you.

    Marielle and Ed provide a framework for thinking about how strongly to make requests and how strongly to say no. For some people, making requests confidently is challenging and for others, it’s saying no that is hard.

    Sometimes it depends on the type of relationship. Perhaps you’re comfortable saying no with friends but not with family, or you can easily make requests at work but not of your significant other.

    Whatever your exact challenges with saying no or asking for things are, this episode will help you weigh different factors so you can communicate your wants and needs with confidence.

    For more information, including the full show notes, visit our website: https://bayareadbtcc.com/podcast/

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • Today’s episode is a response to a listener question about procrastinating making progress towards life goals. Marielle and Ed explore the emotions that underlie urges to put off doing what needs to get done. For some people, procrastination is a habitual response, no matter what the task. For other people, procrastination is a response to specific unpleasant tasks. Either way, procrastination often leads to feelings of shame and low self-worth.

    Procrastination also can create secondary problems, meaning that not taking care of a task or problem often leads to new problems. Marielle and Ed discuss skills to help you change this common and challenging cycle.

    DBT Skills Discussed

    Opposite Action

    Check the Facts

    Mindfulness of Current Thoughts

    Self-soothing

    Build Mastery

    Radical Acceptance

    For full show notes, visit our website.

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • Today, Marielle interviews Greg Bodin, MFT, a therapist in the San Francisco Bay Area who practices Acceptance and Commitment Therapy, or ACT. Greg specializes in anxiety, trauma, men’s sex issues, and is also a certified EMDR therapist.

    ACT and DBT have a lot in common. One of the core tenets of ACT is learning to accept where your life is right now and committing to making changes so that your life reflects what matters to you. It’s both a therapy approach and a way of understanding how humans behave, how they get stuck, and how to get unstuck.

    For more, including full show notes, visit our website.

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • Today, Marielle and Ed discuss the D in DBT: Dialectics. Dialectics helps us remember that two seemingly opposing forces can both be true, change is the only constant, and that we are all connected.

    When emotions are heightened, either/or thinking can get us stuck and limit our ability to think and creatively problem solve. Dialectics encourages us to move away from either/or thinking and towards both/and thinking. For example, you can love someone and be very upset with them. You can want to work hard and also want to take breaks. You can be serious and silly.

    Dialectics also reminds us that change is happening all the time and that we can learn to work with change in ourselves and others rather than fighting against it.

    For full show notes, visit our website.

    DBT Skills Discussed

    Nonjudgmentalness

    Radical Acceptance

    Opposite Action

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • This episode is in response to a listener question about combining DBT skill use for difficult situations. We thought it was a great question to tackle in an episode.

    As your knowledge of DBT skills increases, you will likely find that using several different skills is often the most effective way to respond to challenging life situations. Another way of thinking about this is layering skills - using skills to reduce distress first and then using skills to solve problems or change situations. Marielle and Ed discuss the following scenarios where layered skill use can be helpful:

    You’re in an intense conflict with someone important to you.

    You’ve experienced loss and sadness is overtaking you.

    You have a strong desire to avoid doing something that needs to get done.

    DBT Skills Discussed

    STOP

    TIP

    Distraction

    Radical Acceptance

    Check the Facts

    Opposite Action

    For more information including full show notes, visit our website: https://bayareadbtcc.com/podcast/

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • In this episode of The Skillful Podcast, we answer two listener questions. The first question is from a listener who wants advice about balancing conflicting values to build a life worth living. The second question is about how to maintain your DBT skills practice once treatment has ended. Marielle and Ed discuss the issues these questions bring up and offer creative ways to think about the dilemmas presented.

    DBT Skills Discussed Accumulating Positive Emotions in the Long-Term Cope Ahead

    For more information including full show notes, visit our website: https://bayareadbtcc.com/podcast/

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • As we pass the year mark of pandemic life, many of us are exhausted and eager to get back to how things used to be. While there are positive developments with vaccination rates rising and case counts lowering in some parts of the world, the finish line is still far away. We need emotional stamina to stay the course and tolerate the limits on daily life that the pandemic imposes. In this episode, Marielle and Ed discuss lots of DBT skills that can help you do this.

    DBT Skills Discussed:

    Validation Mindfulness of Current Thoughts Mindfulness of Current Emotions Radical Acceptance Check the Facts Opposite Action Problem Solving Accumulating Positive Emotions

    To learn more about this podcast and get full show notes, go to www.bayareadbtcc.com

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • As we close out the year, new skills may be needed to help you get through a holiday season that’s unlike any other. Marielle and Ed discuss skills to help you cope and cultivate moments of joy.

    Isolation, a constant for many people these days, might be intensified during the holidays. Not being able to be around friends and family for the holidays is painful but for others, it may feel like a relief.

    Naming and making space for uncomfortable emotions like sadness, loss, fear, and frustration is important. Mindfulness, emotion regulation, and distress tolerance skills can help you move through some of these emotions.

    To learn more about this podcast and get full show notes, go to www.bayareadbtcc.com

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • Today’s episode explores ten common interpersonal myths. These myths can prevent us from being as effective in relationships as we like.

    Some of these myths are about how we “should” be or how others “should” be. Some of these myths are about conflict, or about whether it’s ok to assert our need or say no.

    Often we learn these myths from our families when we are young, and it’s helpful to recognize and name them so they don’t dictate what we do in relationships.

    In this episode, we unpack each myth: where they come from, and ways to challenge them so you can improve your interpersonal skills.

    To learn more about this podcast and get full show notes, go to www.bayareadbtcc.com

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • This is a special episode geared towards our listeners in the United States. We have a big election approaching and if you struggle with your emotions, you may be more impacted by the uncertainty, polarization, and chaos in our country.

    Compounding the political uncertainty are environmental threats like wildfires and hurricanes. On top of all this, we are still in a pandemic! No wonder Wise Mind may be harder to find. Marielle and Ed discuss DBT skills to help you stay as grounded and effective in your life as possible this election season.

    To learn more about this podcast and get full show notes, go to www.bayareadbtcc.com

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • Do you find it hard to take care of yourself? The DBT skill of self-soothing is designed to help you tolerate distress, but it’s also helpful for regular self-care. This episode explores what exactly self-soothing is, when and how to use it, and common barriers to implementing it.

    Many of us are going through a time of tremendous uncertainty and multiple losses in the face of a global pandemic. This can wear us down and bring up past traumas, both big and small. Self-soothing is one way to help ease the suffering of this moment.

    This episode explores how to use the senses to self-soothe: sight, sound, smell, taste, and touch. For some people, self-soothing brings up feelings of not deserving. If you weren’t treated with kindness and care as a child, it might be particularly hard to treat yourself with kindness and care as an adult.

    To learn more about this podcast and get full show notes, go to www.bayareadbtcc.com

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • Today, Marielle and Ed unpack what happens in the body and mind when an emotion occurs. There’s actually a lot going on! If you are sensitive to or are confused by your emotions, it can be helpful to have an understanding of the different components that make up an emotional experience.

    DBT’s Model for Describing Emotions breaks down emotions into ten parts: the prompting event, awareness, interpretation, vulnerability factors, biological changes, nervous system changes, expressions, actions, emotion names, and after-effects. This episode explores all these parts as well as skills to intervene at different points during the emotional experience.

    To learn more about this podcast and get full show notes, go to www.bayareadbtcc.com

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • Today Marielle and Ed offer ways to use DBT skills to support emotional equilibrium during a time where systemic anti-black racism is being confronted and discussed in new and necessary ways.

    This episode is not about how to be anti-racist. That’s beyond what we can provide. The resources below serve as a starting point to learn more. Rather, this episode focuses on skills to help you find your emotional footing during a time of national tumult around race. This work deeply aligns with our values as therapists. Racism is a mental health issue and its impact may be easy to dismiss if we aren’t a member of a targeted group.

    We recognize that our lens as white therapists limits us and that there is a lot we may get wrong. In the spirit of DBT, we want to approach what’s hard, rather than avoid.

    To learn more about this podcast and get full show notes, go to www.bayareadbtcc.com

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

  • Today Marielle and Ed answer listener questions.

    The first question is from a listener in Sweden about how to cope with anger at others for not taking the COVID-19 pandemic seriously.

    Question two is about how to use DEAR MAN to say no.

    The final question in this episode is about how to figure out when it’s time to leave a situation.

    To learn more about this podcast and get full show notes, go to www.bayareadbtcc.com

    Ask us a Question

    We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.

    Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.