Continued from the previous episode: I go through the process of determining how to process shame that came up during my autism assessment. I Check the Facts and determine my shame is NOT justified, which leads me to practicing Opposite Action to shame. And before the shame goes down, ohhhh boy does it ever go up. One of the key steps of Opposite Action is repeating the action over and over again until the emotion decreases. So we get a little repetitive, but you know what?! It fucking worked!

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;

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

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses;

Emotion Regulation Handout 9 – Opposite Action and Problem Solving: Deciding Which to Use;

Emotion Regulation Handout 8 – Check the Facts;

Emotion Regulation Handout 8A – Examples of Emotions That Fit the Facts;

Emotion Regulation Handout 10 – Opposite Action;

Emotion Regulation Handout 11 – Figuring Out Opposite Actions;

• Shame;

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

• Willing Hands;

Other handouts/graphics used in this episode:

Psychology Today - 90 second rule for emotions by Jill Bolte Taylor;

TikTok - @my_destanation on CBT;

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

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