A couple episodes ago, I was dealing with anger about my autism diagnosis. This episode, it’s time for sadness! I’m hopping right on the “it’s hopeless” thought train, heading for a cliff, so I reign myself in with the Distract skill, specifically using comparisons. I also talk about using diary cards and competency tiers to remind me of where I’m skillful.

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:

Interpersonal Effectiveness Handout 3 – Overview: Obtaining Objectives Skillfully;

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead;

• Cope Ahead;

Emotion Regulation Handout 21 – Overview: Managing Really Difficult Emotions;

Emotion Regulation Handout 22 – Mindfulness to Current Emotion;

Other resources used in this episode:

TikTok: @notliketheothers_blog invalidation superstore playlist:

• PTSD;
• Autism;
• Depression;

Embrace Autism website;

The Confidence Gap (from TheHappinessTrap.com) by Russ Harris;

Autistic Joy website;

Competency tiers;

Diary card examples

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

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