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Today’s episode focuses on the emotion of fear. At its most fundamental, fear keeps us safe. It guides us to fight, flee, or freeze in the face of danger.
Often, though, fear can be chronic, manifesting as anxiety, worry, or tension even when we are safe. This episode helps you identify fear in all its manifestations and provides tools to help you cope with it.
DBT Skills DiscussedBuild Mastery and Cope Ahead
Check the Facts
For full show notes, visit our website: https://bayareadbtcc.com/podcast Ask us a QuestionWe’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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In this episode, Marielle and Ed discuss the emotion of anger. In its most useful form, anger moves us to protect and defend ourselves and those we care about.
Many people, though, find anger frightening because they have witnessed destructive expressions of anger such as emotional or physical violence. This episode unpacks the emotion of anger so you can understand it in yourself and potentially in others.
Sometimes anger fits the facts, and sometimes faulty interpretations can intensify anger, making us believe that we are being treated unfairly or that things should be different than they are. Skills such as Observing and Describing Emotions, Paced Breathing, Check the Facts and Opposite Action can be particularly helpful in responding to anger effectively.
For full show notes, visit our website: https://bayareadbtcc.com/podcast
DBT Skills DiscussedObserving and Describing Emotions
Check the Facts
Opposite Action
Paced Breathing
Ask us a QuestionWe’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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Saknas det avsnitt?
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When we find ourselves getting caught in extremes, the DBT skill called Walking the Middle Path helps us re-calibrate.
Use this skill when you notice you are caught in binary thinking to find a way to move towards center. This episode explores common opposites:
Reasonable Mind vs. Emotion Mind
Doing Mind vs. Being Mind
Intense Desire of the Moment vs. Radical Acceptance of the Moment
Self-denial vs. Self-indulgence
For full show notes, visit our website: https://bayareadbtcc.com/podcast
DBT Skills Discussed
Wise Mind
Radical Acceptance
Check the Facts
Ask us a QuestionWe’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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This episode is an overview of the core Interpersonal Effectiveness skills in DBT, focusing on clarifying objectives, DEAR MAN, GIVE, and FAST.
There are a lot of acronyms in the Interpersonal Effectiveness module! Memorizing what each letter of the acronym stands for, especially DEAR MAN, can help you access the skill when you most need it. The best way to memorize the DEAR MAN script is to write it out again and again until you’ve mastered it.
For full show notes, visit our website: https://bayareadbtcc.com/podcast
DBT Skills Discussed DEAR MANGIVE
FAST
Validation
Ask us a QuestionWe’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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In Part 2 of How to Assert Yourself, Marielle and Ed discuss common interpersonal pitfalls in speaking up for yourself in relationships.
Do you swallow your needs and then find they all come out in a rush of words and anger?
Vacillating between staying silent and then blowing up is common and hurts both your relationships and your self-respect. This episode offers lots of ideas to help you avoid these extremes.
It can be hardest to speak up in our closest relationships because that is where the stakes are the highest. Despite what our fears may say, speaking up actually can strengthen relationships if done skillfully.
For full show notes, visit our website: https://bayareadbtcc.com/podcast
DBT Skills Discussed DEAR MAN GIVE FAST Ask us a QuestionWe’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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Do you find it hard to speak up for yourself in relationships? If so, this 2-part series on how to assert yourself may help you understand why it can feel so hard to ask for things or say no in different types of relationships.
In order to be able to assert yourself, you first need to know what you want and don’t want. Sometimes this is harder that it seems. If you’ve spent a lifetime minimizing or denying your needs, it may be hard to get in touch with what matters to you most.
Once you’ve identified your needs, you have to trust that your needs matter as much as everyone else’s.
For full show notes, visit our website: https://bayareadbtcc.com/podcast
DBT Skills DiscussedMyths about Interpersonal Effectiveness
Check the Facts
Opposite Action
Build Mastery
DEAR MAN
Ask us a QuestionWe’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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In this episode, Marielle and Ed answer a listener's question about fears of abandonment when conflict arises in relationships. These fears go straight to the heart of old wounds for many people.
Often, worry that conflict will destroy a relationship is rooted in our earliest relationships with our caregivers. If that early care was inconsistent, absent, or punishing in some way, it will be hard to feel secure when conflict inevitably arises in adult relationships. With skill use and a lot of compassion, you can learn to walk yourself through this common fear.
For full show notes, visit our website: https://bayareadbtcc.com/podcast/
DBT Skills DiscussedWise Mind
Distress Tolerance Skills
STOP
Self-Soothing
Radical Acceptance
Check the Facts
Opposite Action
DEAR MAN
GIVE
Ask us a QuestionWe’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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This episode is the 2nd part of an overview of the Emotion Regulation skills in DBT, focusing on skills that can help you be in Emotion Mind less often. You can find part 1 here.
The skills discussed in this episode may not have an immediate impact on how you’re feeling, but regular application of these skills over time builds emotional resilience and flexibility.
DBT Skills DiscussedAccumulating Positive Emotions in the Short-Term
Accumulating Positive Emotions in the Long-Term
Build Mastery
Cope Ahead
PLEASE
Ask us a QuestionWe’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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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 QuestionWe’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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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 QuestionWe’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 QuestionWe’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, 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 QuestionWe’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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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 QuestionWe’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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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 QuestionWe’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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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 QuestionWe’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’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 DiscussedOpposite Action
Check the Facts
Mindfulness of Current Thoughts
Self-soothing
Build Mastery
Radical Acceptance
For full show notes, visit our website.
Ask us a QuestionWe’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 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 QuestionWe’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 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 DiscussedNonjudgmentalness
Radical Acceptance
Opposite Action
Ask us a QuestionWe’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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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 DiscussedSTOP
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 QuestionWe’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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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 AheadFor more information including full show notes, visit our website: https://bayareadbtcc.com/podcast/
Ask us a QuestionWe’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.
- Visa fler
