Wanna hear what intellectualizing emotions sounds like? The recording featured in the middle of this episode has a bunch of that. As part of my exposure therapy homework, I'm doing exposure to job hunting and intellectualizing the shit out of my feelings of hopelessness and despair. It's not effective. However, I do end the episode by trying out a new skill: Mindfulness of Current Emotions, specifically riding the wave. And whoda thunk, it's ACTUALLY effective!

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:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills:

• Observe;
• Describe;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Emotion Regulation Handout 20 - Taking Care of Your Mind by Taking Care of Your Body (PLEASE);

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other resources used in this episode:

Exposure recording form examples;

Treating Trauma in Dialectical Behavior Therapy: The DBT Prolonged Exposure Protocol (DBT PE) by Melanie S. Harned, PhD, ABPP

MKE Wellness - Ride the Wave of Emotions

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More resources are available at https://therapize.joygerhard.com/

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