Forgiving our Abusers – I’m Just Not Ready

I watched Oprah’s Life Class the other night, and the show was about forgiving people who have hurt you so that you can be free. It sounds wonderful, and I have managed to forgive several people in my life that have hurt me, bit when it comes to my parents, the two people in the […]

Using DBT to Help You Identify & Describe What You Feel

I’ve noticed recently in DBT class (Dialectical Behavior Therapy) that when I feel a sense of overwhelm of emotions, it is often difficult for me to clearly and immediately identify which emotion(s) I am feeling. Image Credit The therapist who leads the group suggested that I utilize my DBT binder and head over to the […]

Songs to Boost Your Mood (Opposite Action & Self-Soothe, DBT)

Image Credit It’s amazing what a difference a day can make.  It’s also amazing how one song can either match or change your current mood.  In DBT (Dialectical Behavior Therapy), one of the skills we are encouraged to use when we wish to change how we are feeling is called “Opposite Action.” I like to […]

An Off Day: Using DBT Skills When You Feel Weird

Today pretty much felt “off” from the get go.  I kept finding myself staring into space, feeling disconnected, and with a flat affect (no expression on my face).  I wasn’t thinking about anything in particular. It was such a peculiar state and feeling. When I got to work, I noticed the feeling manifest itself in the […]

DBT Pivotal Moment – Radical Acceptance

A pivotal moment in my recovery occurred about a year ago during a Distress Tolerance (a module of Dialectical Behavior Therapy, also known as “DBT” group.) Each person in the group was talking about ways that they had been victimized and were becoming emotional about past traumas – most of them abuse that they endured as children. […]

Push My Buttons Experiment

Today at work, I noticed that DBT (Dialectical Behavior Therapy) is really helping me “Create a Life Worth Living,” which is the motto of the program created by Dr. Marsha Linehan. My day started out beautifully. It was unseasonably warm outside, I was working on fun projects, and despite it being “that time of the month,” I […]

Jealousy: Emotion Regulation Handout 4 (DBT)

Today I experienced an emotion that many of us would be embarrassed and hesitant to admit: jealousy. At first I didn’t even recognize that this was the emotion I was so intensely experiencing. I sensed fear. I sensed anger. I felt a mix of so many different things. I decided to pull out my DBT (Dialectical Behavior […]

How I Used Wise Mind in Response To a Major Trigger

In DBT (Dialectical Behavior Therapy) during the Mindfulness Module, we often talk about Emotion Mind and Reasonable Mind. Where they intersect is referred to as “Wise Mind.” Image Credit I needed to use the skill of coming into Wise Mind this past weekend and over the past few days. It’s been a real help in […]

When Emotions Spiral Out of Control

Today I experienced an intense, extreme emotion.  When I tell you what it is, you may initially wonder why it was a problem.  I pulled out my DBT (Dialectical Behavior Therapy) binder and turned to the Emotion Regulation 4 Handout to help me identify what I was feeling, as I felt overwhelmed and flooded with […]

Emotion Regulation Worksheet 2 with Personal Example | Pros and Cons

Today in DBT class, we focused on the DBT (Dialectical Behavior Therapy) Pro’s and Cons exercise as outlined in the top portion of this worksheet: From Skills Training Manual for Treating Borderline Personality Disorder by Marsha Linehan Lately I have been dissociating when my boyfriend talks about his plans to go and live with family […]