Interpersonal Effectiveness: Criteria for Saying Yes and No

Do you know how to effectively say YES and NO? The following is the DBT criteria for how to learn the intensity and the criteria on asking for a need to be met or for you to say no effectively and still maintain the relationship. At the end there is a game you can useContinue reading “Interpersonal Effectiveness: Criteria for Saying Yes and No”

Introduction to Interpersonal Effectiveness

While we move into the section of Interpersonal Effectiveness of DBT it is important to know our goals and set a corse of what we are intending to learn. What is stopping you from having Healthy Relationships? Lack of skills Worried thoughts High or uncontrollable emotions Others get in your way You simply forget yourContinue reading “Introduction to Interpersonal Effectiveness”

Learning to reduce emotional vulnerabilities with the ABC Please Skill

The ABC Please skill are important for many reasons. We not only need a way to validate our emotions when they happen ( like we just learned in Fitting the Facts ) we also need to know all the different reasons our mood is impacted. Once we know those we can begin to apply SimpleContinue reading “Learning to reduce emotional vulnerabilities with the ABC Please Skill”

Problem Solving the DBT Way

When you have a problem ( any problem ) we can become overwhelmed in finding an answer. Often times we need some steps to help us get control of our emotions and know where to even begin. Problem Solving in DBT happens after we have realized that an emotion is justified ( or Fits theContinue reading “Problem Solving the DBT Way”

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”

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”