My kingdom for a tissue! I made the bulk of this episode's recording sitting in my car in the gym parking lot, crying. A lot. Sadness hit me like a ton of bricks, so I focus on observing and describing my emotions, validating myself, and looking for both/ands rather than BUTs. I go over the skill of Mindfulness of Current Thoughts as a way of getting some space between my emotions and my thoughts. I end on a pretty upbeat note and do a bit of celebrating!

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

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

• Non-judgmentally
• Effectively

Mindfulness Handout 5C – Ideas for Practicing Effectiveness

Interpersonal Acceptance Handout 6A – Expanding the V in GIVE: Levels of Validation

Interpersonal Effectiveness Handout 15 - Dialectics

Interpersonal Effectiveness Handout 16 – How to Think and Act Dialectically

Interpersonal Effectiveness Handout 17 –Validation

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation

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

Distress Tolerance Handout 11 – Radical Acceptance

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step

Distress Tolerance Handout 15 - Mindfulness of Current Thoughts

Other references used in this episode

90 second rule for emotions by Jill Bolte Taylor - Psychology Today

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

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