Six weeks into exposure therapy and I’m feeling INCREDIBLY low. I know enough to know judging myself isn't going to help, so I bring out the big guns: the validation skill. Self-validation freaks me the fuck out, so only after doing a bunch of distress tolerance was I able to practice the validation skill on myself re: feeling isolated, angry, abandoned, and hopeless.

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;

Interpersonal Effectiveness Handout 6 – Guidelines for Relationship Effectiveness: Keeping the Relationship (GIVE);

Interpersonal Effectiveness Handout 17 – Validation;

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

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands;

• Willing Hands;

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

• Paced breathing;

Other resources used in this episode:

Box breathing video;

TikTok: @purpleellaandcoco re: tantrum vs autistic meltdown;

My Favorite Murder podcast: episode 310 "I Like Seagulls";

GirlsGlobe.org: The Repetition Compulsion: Why Rape Victims Are More Likely To Be Assaulted Again

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

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