Episodes
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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
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Observing Yourself Without Judging Yourself, Reducing Your Cognitive Vulnerability, Thought and Emotion Defusion (exercise), and Using Coping Thoughts
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Missing episodes?
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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
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*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.
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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
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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.
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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
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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
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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
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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.
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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
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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 otherThis exercise begins and ends with a chime
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.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
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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.
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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.
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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
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