With this many interpretations going on, I could get a job at the United Nations. After a conversation with my former partner, I talk about my interpretations (i.e. thoughts), realizing that I was relating to those interpretations as if they were REALITY, and the impact that that realization has on me. There's a lot of sadness, regret, remorse, and grief that comes up. Then, I practice radical acceptance around those interpretations (not accepting the interpretations but rather accepting that I HAD those interpretations). There are a lot of bumps along the way AND I end up in a better space than where I started.
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
Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel)
Emotion Regulation Handout 19 – Build Mastery and Cope Ahead
- Cope Ahead of Time with Difficult Situations
Distress Tolerance Handout 5 – Pros and Cons
Distress Tolerance Handout 11 – Radical Acceptance
Distress Tolerance Handout 11a – Radical Acceptance: Factors That Interfere
Distress Tolerance Handout 11b – Practicing Radical Acceptance Step by Step
Distress Tolerance Handout 14 – Half-Smiling and Willing Hands
Other handouts/graphics used in this episode
Box breathing video
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More resources are available at https://therapize.joygerhard.com/
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