Grief around the Holidays

Dealing with grief this year is going to be tough for many families. I want to make sure you have the skills you need to stay on the path and keep using your DBT skills to help you though this time. How do you deal with grief? How have you been taught to deal withContinue reading “Grief around the Holidays”

Values Assessment

Have you ever filled out a values assessment or taken the time to put words on what your values are? This is a quick exercise that will help you to narrow down the language to help you understand the things that are most important to you and check in with yourself that you are respectingContinue reading “Values Assessment”

DBT Resources – DBT Workbook for Kids and Caregivers by Carol Lozier, MSW LCSW

As a therapist I have used a few of the mainstream DBT books that help clients individually and in a group setting and while they are good, I would like for you consider the following workbook as a great addition for your DBT toolbox. Carol Lozier is a wonderful DBT writer and social worker whoContinue reading “DBT Resources – DBT Workbook for Kids and Caregivers by Carol Lozier, MSW LCSW”

Distress Tolerance Skill – TIPP Skill

The TIPP Skill is a quick intervention that is used to change your body chemistry, so that you can begin to regain some control and then look for validation or problem solving. This is especially helpful in a panic attack situation or where you have just been triggered and feel numb. 

Distress Tolerance Skill- ACCEPTS

The Distress Tolerance Skill ACCEPTS is typically the FIRST intervention that I teach to my clients who just can not bounce back from high/extreme/big emotions. We start with Activities and the trick is to FULLY throw yourself into the activity for a set amount of time. Set a timer for 15/30/45 minutes. Check in withContinue reading “Distress Tolerance Skill- ACCEPTS”

Practicing Mindfulness with Mindful Eating ( Hersey Kisses )

This is a BONUS episode to help practice mindfulness. You will need a Piece of Chocolate or Candy to do this activity. I used Hershey Chocolate Kisses.  Take about 5 minutes to practice practice mindfulness.

Starting Mindfulness – What & How Skills

WHAT SKILLS OBSERVE Just Notice the experience. Watch your thoughts and feelings come and go like clouds in the sky. Do not push away your thoughts and feelings, just let them happen. Notice your body sessions – with all Senses (Seeing, smells, touch, taste, hearing)  Practice wordless watching Exercise: Take a quick 5-10 second glanceContinue reading “Starting Mindfulness – What & How Skills”

How to use DBT to set goals in Therapy and in Life.

The main goal in DBT is to decrease any-type of problem behavior. Behaviors to Decrease: Interpersonal Chaos, loneliness, being in unhealthy relationships  Unstable moods and emotions, and willfulness Impulsive behavior, difficulty accepting reality  Mindlessness, emptiness, judgmental attitude Behaviors to Increase: Interpersonal effectiveness Emotional Regulation Distress Tolerance Mindfulness Before setting a goal with a client weContinue reading “How to use DBT to set goals in Therapy and in Life.”

Top 3 Therapy Books ( Non-DBT )

Boundaries – Dr Henry Cloud and John Townsend Co-Dependent No More – Melody Beattie  Trauma Stewardship -Laura van Dernoot Lipsky As stated in my recent podcast I highlight reasons why these are my GO TO books that are non-DBT.