January is my traumaversary month (4 trauma events in the course of 2 weeks), so in anticipation of having strong self-harm urges, I use the Cope Ahead skill! I imagine what sort of emotions and urges I anticipate having, and create a plan for what skill I want to use when in distress. Spoiler: it's Wise Mind! I also drop in some The Office & High School Musical references for a little extra spice.

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 3 – Wise Mind: States of Mind;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

- Nonjudgementally;

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

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead;

- Cope Ahead;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts.

Other handouts/graphics used in this episode:

Trauma reminders: anniversaries (courtesy of U.S. Department of Veteran Affairs);

Competency Hierarchy graphic;

Detailed Wise Mind graphic;

Box breathing video.

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

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