I THINK this will be my last episode about the breakup for a good long while. After a 2-hour long phone call with my former partner, I practice the Mindfulness of Current Thoughts skill and create a mountain of Kleenex. I sit with a lot of thoughts that bring up deep sadness, and while I start off pretty despondent and despairing, I don't stay there, ending on a hopeful note.

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 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 10 – Overview: Reality Acceptance Skills;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 13 – Willingness;

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

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other handouts/graphics used in this episode:

Cognitive Behavioral Treatment of Borderline Personality Disorder by Marsha Linehan.

@Mindful_Tom tiktok

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

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