You know there aren't any great idioms or quotes to be had about urges, which makes writing a podcast description challenging. This episode, I process some some self-destructive urges via a bit of self-inquiry. I ask the urges what they're trying to do for me, I sit with some shame that comes up, use the urge-surfing skill, and finish it up by going over a TIP skill to get rid of the nervous energy that's left in my body.

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 4A – Ideas for Practicing Observing (By Coming Back To Your Senses)

• Observe urges to do something

Distress Tolerance Handout 6 – TIP Skills: Changing Your Body Chemistry

Emotion Regulation Handout 6 – Ways to Describe Emotions

• Shame

Emotion Regulation Handout 8 - Check the Facts

Other handouts/graphics used in this episode

Wise Mind Venn diagram

Box breathing video

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

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