Fresh off a 3-month break, I jump right into feeling like absolute shit. I wake up on the wrong side of the bed and have no idea what the deal is. I practice observing and describing my body sensations and my thoughts, and share what I've learned re: the impact of being invalidated. Oh and I get super judgmental too, so I practice some non-judgement and a bit of self-validation as well.

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:

• Observe,
• Describe;

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

• Nonjudgmentally;

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

Emotion Regulation Handout 6 – Ways to Describe Emotions:

• Sadness;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other resources used in this episode:

Cognitive-Behavioral Treatment of Borderline Personality Disorder (Diagnosis and Treatment of Mental Disorders) by Marsha M. Linehan, PhD, ABPP

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

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