DBT Book Club: Recent Episodes
Dani D'Silvez
Listen as we read and talk about different DBT books that will help you to overcome Borderline Personality Disorder.
Join our discord channel (link updated 05/09/20) https://discord.gg/WjQFths
Today we talk about the negative filtering thought process, listen to several examples and learn how to stop letting your negative thoughts take control by asking yourself 6 questions.
Discover how you can look at the bigger picture of a distressing sitUation and act in a healthy way.
Finally we re-cap pleasurable activities and increasing your daily positive emotions.
Check out the Pleasurable Activity Spreadsheet here: https://docs.google.com/spreadsheets/d/17wO66-5ZTbFycm005-q21Ny9Fxg_WeWGUZbDGXmzaPs/edit?usp=sharing
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/3pvzmkB
Join the chat over on Discord: https://discord.gg/9gJFGy2
Presenter: Dani D'Silvez
Observing Yourself Without Judging Yourself, Reducing Your Cognitive Vulnerability, Thought and Emotion Defusion (exercise), and Using Coping Thoughts
Read along to chapter 6, pages 142-145 of the Dialectical Behaviour Therapy Skills Workbook as we learn some ways to help us sleep better, and a worksheet for identifying your self-destructive beahiours and their emotional consequences.
Read by Kate
Read by Tana. In this episode, I read about why it's important to reduce physical vulnerabilities and come up with ways to reduce them. Content warning:Reference to eating disorders, drugs, and illness.
*Content warning for self harm.
Listen along to chapter 6, pages 132-135 of the Dialectical Behaviour Therapy Skills Workbook as we discover how emotions, thoughts and behaviours are interconnected, and how to identify, and see the costs of some harmful behaviours.
Read or listen along to chapter 6 of The Dialectical Behaviour Therapy Skills Workbook were we look at how to do a Recognizing Your Emotions Worksheet and an Emotional Record to start taking note of where our emotions start and how to identify them in the moment.
Read by Kate
Read by Tana. Source: DBT Skills Workbook. In this episode I read about why it's important to regulate your emotions and steps to control high intensity emotions. I read an example that helps recognise thoughts, emotions, actions and outcomes.
Listen to the first few pages of Chapter 6 : Basic Emotion Regulation Skills of the Dialectical Behaviour Therapy Skills Workbook. Learn about what your emotions are, why we have them and how they work!
Read by Kate
Listen to the Meditation Practice to Turn Toward Stillness and Silence exercise from chapter 5, pg 120 of the Dialectical Behaviour Therapy Skills Workbook
Exercise begins and ends with a chime
Listen to the Meditation Practice for Mindfulness of Space exercise from chapter 5, pg 119 of the Dialectical Behaviour Therapy Skills Workbook to cultivate awareness of space, stillness and silence.
Exercise begins and ends with a chime
Listen to the Meditation Practice for the Lovingkindness of Yourself and Others exercise from chapter 5, pg 116 of the Dialectical Behaviour Therapy Skills Workbook, help cultivate feelings of compassion toward yourself and others.
Exercise begins and end with a chime.
Listen in to chapter 5 of the Dialectical Behaviour Therapy Skills Workbook to work on your mindfulness and Lovingkindness skills. Join us on Discord to discuss the workbook and connect with other people working on their DBT skills too! https://discord.gg/WjQFths Read by Kate (aka Penny Dragon on Discord)
Practice the Judgements vs. the Present Moment Exercise from chapter 4, page 99 of the Dialectical Behaviour Therapy Skills Workbook.
This exercise begins and ends with a chime
Practice the Judgement Defusion Exercise from chapter 4, page 98 of the Dialectical Behaviour Therapy Skills Workbook. Read the description on page 98 before starting to create your own visualisation technique.
Some examples;
- Imagine sitting in a field watching your judgements float away on clouds
- Picture yourself sitting beside a stream watching your judgements float past on leaves
- Picture yourself standing in a room with 2 doors, then watch your judgements enter through one door and leave through the other
This exercise begins and ends with a chime
.Practice the Wise-Mind Meditation Exercise from chapter 4, page 88 of the Dialectical Behaviour Therapy Skills Workbook.
This exercise begins and ends with a chime
Practice the Mindful Awareness of Emotions Exercise from chapter 3, page 82 of The Dialectical Behaviour Therapy Skills Workbook.
This exercise begins and ends with a chime, and contains a minute pauses throughout for you to practice your mindfulness.
Practice the second Mindful Breathing exercise from chapter 3, page 80 of the Dialectical Behaviour Theerapy Skills Workbook
This exercise begins and ends with a chime.
You are human! And yes those annoying feelings you get when you try to do your mindfulness practise is normal Listen tot he 5 hindrances we can feel and how to work with them
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Join the chat over on Discord: https://discord.gg/9gJFGy2
Presenter: Dani
Being Mindful is about remembering to be mindful! Keep track of when and how you practice mindfulness to help build your healthy mindfulness habit :)
Includes the 'Weekly Mindfulness Activities Records' table on page 112
In this episode, we learn what it means to do what's effective and how we can incorporate more mindfulness into our lives by using a regimen with skills we've practiced in previous episodes. Get ready to strengthen your wise-mind even more!
Practice the Focus Shifting Exercise from chapter 3, page 78 of the Dialectical Behaviour Therapy Skills Workbook.
Exercise begins and ends with a chime.
Read by Kate.
Practice the Thought Defusion exercise from chapter 3, page 74 of the Dialectical Behaviour Therapy Skills Workbook.
Exercise begins and ends with a chime, and includes a short introduction.
Read by Kate
Practice the Inner-Outer Experience Exercise from ch3, page 71 of the Dialectical Behavior Therapy Skills Workbook.
Exercise Begins and ends with a chime.
Read by Kate
Practice the Band of Light Exercise from chapter 3, page 69 of the Dialectical Behaviour Therapy Skills Workbook.
Exercise begins and ends with a chime.
Read by Kate.
Practice the Focus on a Single Object Exercise from chapter 3, page 68 of the Dialectical Behaviour Therapy Skills Workbook.
Exercise begins and ends with a chime.
Read by Kate
Practice the Mindful Breathing Exercise from chapter 2, page 46 of the Dialectical Behaviour Skills Workbook.
Exercise begins and ends with a chime.
Read by Kate
Practice the Listening to Now Exercise from chapter 2, page 45 of the Dialectical Behaviour Skills Workbook.
Exercise begins and ends with a chime.
Read by Kate
Practice the Cue-Controlled Relaxation Exercise from chapter 2, page 34 of the Dialectical Behaviour Therapy Skills Workbook.
Exercise begins and ends with a chime.
Read by Kate
Practice the Safe Space Visualisation Exercise from Chapter 2, page 32 of the Dialectical Behaviour Therapy Skills Workbook.
Exercise begins and ends with a chime
Read by Kate
Kate (aka Penny Dragon from the discord chat) reads pages 95, 98 and 99 from the Dialectical Behaviour Therapy Skills Workbook starting from the section "Judgements and Labels" and Including the "Thought Defusion" Exercise.
Let's dive further into how our judgments (both negative and positive) affect how we feel throughout the day and how we can use a "Beginner's Mind" to ease and prevent overly critical conclusions.
The first step to changing a problem is to recognise when that problem occurs. Today we learn how to start recognising our negative thoughts by writing them down when they happen to reflect in a later exercise.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Join the chat over on Discord: https://discord.gg/9gJFGy2
Presenter: Anna
Start of Chapter 4, we learn how to use radical acceptance and mindfulness together to live better lives.
And we learn all about the second brain in our stomach called 'wise mind'
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Join the chat over on Discord: https://discord.gg/9gJFGy2
Presenter: Dani
Listen as we show you a mindfulness breathing exercise and the journey of emotions.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Join the chat over on Discord: https://discord.gg/9gJFGy2
Presenter: Dani
An exercise on how to describe your emotions along with a worksheet, and a 'Focus Shifting' Meditation exercise.
Learn about some more mindfulness exercises to kindly help separate your inner experiences with the reality of a situation.
3 exercises that will help you to master your mindfulness.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Join the chat over on Discord: https://discord.gg/9gJFGy2
Presenter: Anna
dontbelee - Looking at what mindfulness skills are, a "mindless" exercise, why mindfulness skills are important, and a little about the chapter to come.
Learn how to use radical acceptance in distressing situations to disarm our overwhelming emotions. We also talk about an example situation that goes out of hand when radical acceptance is not used.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Join the chat over on Discord: https://discord.gg/9gJFGy2
Presenter: Dani
Identify your higher power and learn to appreciate the connection you have to the universe even if you don't believe in spiritualism or religion.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Join the chat over on Discord: https://discord.gg/9gJFGy2
Presenter: Dani
Today we learn how important the values for our relationships, parenting, education and self-care all help us in stressful times. Listen as we complete a worksheet and create a plan to improve the values in our life.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Presenter: Dani
Feel calm and safe by creating your safe place visualisation.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Presenter: Dani
Learn how create a relaxation plan.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Presenter: Dani
Find out how to soothe yourself during stressful times.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Presenter: Dani
Find out how to create your distraction plan.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Presenter: Dani
Distraction from Self destructive behaviour pg 12 - 17
Find out how to distract yourself from overwhelming emotions and learn more about your self destructive behaviour.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Presenter: Dani
Learn how Radical Acceptance will help you to acknowledge the present without making any judgements or criticising yourself. See the situation how it really is.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Presenter: Dani
Welcome to the Book Club.
Find out how book 1 of the Book Club will help you with your overwhelming emotions.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Presenter: Dani