DBT & Me

DBT & Me

www.dbtandme.buzzsprout.com
Dialectical Behavior Therapy (DBT) was created by a woman named Marsha Linehan in the 1980s. The skills she created are now taught all over the world. DBT can improve depression, anxiety, borderline personality disorder, and other mental health struggl…


Self-Validation and Self-Respect
Sep 30 • 40 min
Kate and Michelle discuss 13 different ways to effectively validate yourself and show yourself more respect. TRIGGER WARNING: Material that may be triggering is discussed from 25:18-26:30; the closing moment may also be triggering for some and begins at…
Strategies for Increasing Behaviors You Want
Sep 23 • 72 min
Kate and Michelle discuss different behavior modification strategies including reinforcement and punishment.
FAST
Sep 16 • 59 min
Kate and Michelle discuss the four different components of FAST, a skill that can help you say no and set boundaries.
Q & A Episode 7
Sep 14 • 30 min
Kate and Michelle discuss reasons for procrastination as well as addressing a follow-up email from a listener and how DBT can help with sobriety.
GIVE
Sep 9 • 63 min
Kate and Michelle discuss GIVE, an interpersonal effectiveness skill that assists with building and repairing relationships.
Dime Game
Sep 2 • 58 min
Kate and Michelle discuss a decision-making tool called the Dime Game, designed to help you decide how strongly to ask for something and how strongly to say no to someone.
DEAR MAN
Aug 26 • 66 min
Kate and Michelle discuss the first interpersonal effectiveness skill, DEAR MAN. DEAR MAN walks you through the specific steps necessary to make a request of someone else for something you want.
Interpersonal Effectiveness Myths
Aug 19 • 84 min
Kate and Michelle review and discuss 24 myths about interpersonal effectiveness/communication.
Q & A Episode 6
Aug 17 • 33 min
Kate and Michelle address listener questions related to challenging family dynamics, radical acceptance, and what to do when you don’t want to use your skills.
Troubleshooting Distress Tolerance Skills
Aug 12 • 57 min
To wrap up the distress tolerance module, Kate and Michelle discuss common challenges that can make practicing distress tolerance skills difficult and how to overcome each challenge.
Pros and Cons
Aug 5 • 53 min
Kate and Michelle discuss how to do pros and cons - DBT-style! This skill can help with decision-making when you’re experiencing an urge that could lead to an unhealthy choice.
Effective Re-Thinking and Paired Relaxation
Jul 29 • 37 min
Though this skill has a long name, Kate and Michelle break down how to do it step-by-step in order to help you relax in challenging daily situations you may face.
Willingness vs. Willfulness
Jul 22 • 49 min
Kate and Michelle discuss what it means to be “willing” and “willful”, sharing personal stories while also giving guidance on how to turn your mind from a willful attitude towards an attitude of willingness.
Radical Acceptance
Jul 15 • 68 min
Radical acceptance is one of the most well-known DBT skills (and one of the hardest to put into practice!). Kate and Michelle share personal stories of times where they used radical acceptance in their lives and how to understand and use this skill for…
Q & A Episode 5
Jul 13 • 43 min
Kate and Michelle answer questions about teaching mindfulness to kids, making the decision to join a DBT group, changing black and white thinking, and more.
IMPROVE
Jul 8 • 57 min
Kate and Michelle discuss the skill of IMPROVE, explaining how this skill can help with introspection when facing a stressful situation.
Self-Soothing with the 5 Senses
Jul 1 • 42 min
Kate and Michelle discuss how our senses of sight, smell, hearing, touch, and taste can be used to self-soothe.
ACCEPTS
Jun 24 • 57 min
Kate and Michelle discuss the ACCEPTS skill, explaining how to use distraction effectively to manage stress.
Q & A Episode 4
Jun 22 • 44 min
In this Q&A episode, Kate and Michelle discuss tips for de-escalation, book recommendations, and the importance of validating emotions.
STOP
Jun 17 • 34 min
Kate and Michelle talk about the Distress Tolerance of STOP, a succinct skill that can help with finding your wise mind in overwhelming moments.
Troubleshooting Emotion Regulation Skills
Jun 10 • 43 min
In the final episode about Emotion Regulation, Kate and Michelle discuss 6 common challenges that can be encountered when trying to regulate emotions and how to problem solve each one.
Time to Speak Up: Racism and Police Brutality in America
Jun 5 • 36 min
On May 25th, in Minneapolis, MN, a Black man named George Floyd was murdered by police. Since then, protests have been taking place all over the country to raise awareness about racism and police brutality that so clearly exist still in our nation. In…
TIP
Jun 3 • 33 min
Kate and Michelle discuss the 4 components of TIP (Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation).
Problem Solving
May 27 • 47 min
As we near the end of discussing Emotion Regulation skills, Kate and Michelle discuss problem solving, a skill with broad applicability to many situations that can help with reducing stressful situations in our lives.
Q & A Episode 3
May 25 • 35 min
Kate and Michelle answer listener questions about using DBT skills in various contexts such as when a relationship is over, during virtual meetings, and after big life changes.
Opposite Action
May 20 • 50 min
Kate and Michelle discuss Opposite Action, a skill that helps with making wise mind decisions when you realize your emotions and/or their intensity don’t fit the facts.
Check the Facts
May 13 • 74 min
While feelings give us valuable information, they also can lead us to make poor decisions sometimes. In this episode, Kate and Michelle walk you through how to check the facts to ensure you’re making decisions from your wise mind instead of from your…
ABC
May 6 • 60 min
In this episode, Kate and Michelle discuss how to accumulate positive emotional experiences, build mastery and cope ahead with challenging situations.
Sleep Special
Apr 29 • 46 min
Because sleep can be a struggle for so many, Kate and Michelle devote an entire episode to discussing sleep hygiene, coping with nightmares, and apps that help with sleep.
PLEASE
Apr 22 • 49 min
Kate and Michelle begin talking about Emotion Regulation by discussing the PLEASE skill (Physical iLlness, Eating, Avoid mood-altering substances, Sleep, and Exercise).
Emotion Myths
Apr 15 • 50 min
There can be all sorts of messages we tell ourselves about our emotions that aren’t actually true and don’t serve us. Kate and Michelle review DBT’s list of emotion myths and challenge each one with their own personal thoughts/experiences.
Emotions 101 - Part 2
Apr 8 • 50 min
In this second episode about emotions, Kate and Michelle discuss the reasons for why we have emotions and what makes it hard for us to regulate them.
Emotions 101 - Part 1
Apr 1 • 62 min
In this first episode about emotions, Kate and Michelle talk about what emotions are, the 5 core emotions, and some of the neuroscience behind how emotions work.
Q & A Episode 2
Mar 30 • 18 min
Kate and Michelle answer listener questions about managing anger/irritability and fear/anxiety when a relationship changes.
Coping with COVID-19
Mar 25 • 42 min
As the world responds to the global outbreak of COVID-19, Kate and Michelle discuss their personal reactions to what is taking place while discussing various ways to help get through this time of uncertainty and change.
More Mindfulness!
Mar 18 • 29 min
As a way to summarize the mindfulness skills discussed in the previous two episodes, Kate and Michelle share their favorite ways to practice mindfulness and other mindfulness practice ideas.
“How” Mindfulness Skills
Mar 11 • 31 min
As a follow-up to last week’s episode, Kate and Michelle discuss the final three mindfulness skills related to “how” to practice mindfulness (non-judgmentally, one-mindfully, and effectively).
“What” Mindfulness Skills
Mar 4 • 50 min
This episode discusses what mindfulness is and the first three skills you can use to put it into practice (observe, describe, and participate). Kate and Michelle talk about their own personal experiences with mindfulness along the way.
Q & A Episode 1
Mar 2 • 19 min
It’s the first Q&A episode! Kate and Michelle answer listener questions about wise mind, half-smile, and willing hands.
Half-Smile/Willing Hands
Feb 26 • 38 min
In this episode, Kate and Michelle discuss two of the simplest (and most powerful) DBT skills: half-smile and willing hands. Both can help with getting into a wise mind place (as discussed in episode 2) and they can be part of a mindfulness practice.
Wise Mind
Feb 19 • 36 min
Arguably one of the most important DBT skills, Wise Mind is all about finding balance between our emotional and reasonable selves to then make wise, well-thought-out decisions. In this episode, Kate and Michelle explain what wise mind is and ways to…
Introduction to DBT
Feb 12 • 38 min
In this first episode, Kate and Michelle introduce themselves, discuss what DBT is and what you can expect from this podcast in the future.