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Wise Mind & Biosocial Theory
In this video, we explore two DBT (Dialectical Behavior Therapy) concepts: Biosocial Theory and Wise Mind. Throughout the episode, you'll find practical examples, exercises, and strategies to apply these insights in your life.
00:00 Introduction and Mindfulness Exercise
02:50 Understanding the Bio-Social Theory
08:15 Practical Applications of Bio-Social Theory
16:25 Introduction to Wise Mind
19:15 Practicing Wise Mind
27:36 Conclusion and Next Steps
DBT ‘What’ Skills
This episode covers different methods of practicing mindfulness, such as meditation, movement, and contemplation through art and introduces the 'what skills' of mindfulness: observe, describe, and participate, providing practical tips and exercises to apply these skills in daily life.
00:00 Introduction to Week Three
00:14 Mindfulness Exercise: Seated Movements
08:00 Recap of Last Week's Lesson
09:02 Introduction to Mindfulness
12:58 Practicing Mindfulness: Techniques and Tips
18:48 The 'What' Skills of Mindfulness
28:44 Home Practice and Reflection
30:06 Conclusion and Next Week's Preview
DBT ‘How’ Skills
Through practical examples and guided exercises, you'll learn how to stay present, avoid judgments, and act effectively to achieve your goals. Reflect on your experiences and discover methods to overcome barriers in practicing mindfulness. Perfect for anyone looking to deepen their mindfulness practice and apply it in daily life.
00:00 Introduction to Mindfulness
00:04 Opening Mindfulness Exercise
04:32 Review of Last Week's Skills
06:27 Introduction to How Skills
07:31 Practicing One Mindfully
10:03 Practicing Non-Judgmentally
11:26 Practicing Effectively
12:21 Examples and Exercises
14:44 Reflecting on Personal Experiences
21:25 Story Time: Noah's Experience
22:32 Weekly Practice and Conclusion
Intro to Distress Tolerance
Learn to identify crisis situations and explore ways to manage and reduce suffering during high-intensity periods. Reflect on past crises, and discover effective coping strategies to avoid impulsive decisions.
00:00 Introduction to the New Module
00:06 Opening Mindfulness Exercise: Circle Breathing
03:49 Recap of Last Week's Mindfulness Skills
06:04 Introduction to Distress Tolerance Module
10:51 Defining a Crisis
12:36 Reflecting on Crisis Situations
18:18 Practicing Distress Tolerance at Home
20:39 Conclusion and Next Steps
DBT Skills: STOP and Pros & Cons
We cover two DBT (Dialectical Behavior Therapy) skills: the STOP skill, which helps to pause and gather oneself before reacting, and the Pros and Cons skill, which aids in making effective decisions by considering various angles.
DBT TIPP Skill
In this video, you'll learn the DBT TIPP Skill (Temperature, Intense exercise, Paced breathing, and Paired/Progressive muscle relaxation). Learn practical techniques to regulate intense emotions and stress through exercises, real-life examples, and home practice strategies.
00:00 Introduction and Recap
00:11 Mindfulness Practice: Paced Breathing
05:09 Review of Last Week's Skills
DBT Distress Tolerance Skills Overview: Self-Soothe, ACCEPTS, and IMPROVE
Discover how to manage intense emotions, avoid impulsive actions, and create a personal toolkit for navigating difficult times.
00:00 Introduction to This Week's DBT Skill
00:08 Opening Mindfulness Exercise 04:06 Review of Previous Skill: TIP
08:13 Distraction Techniques: When and How to Use Them
10:20 ACCEPTS: A DBT Distraction Technique
18:09 Examples and Practice of ACCEPTS
21:25 Story Time: Applying the Skills
22:13 Practicing ACCEPTS at Home
24:15 The Power of Self-Soothe
24:39 Engaging the Five Senses
29:04 Creating a Self-Soothe Toolkit
30:39 Home Practice and Reflection
32:01 Introducing 'Improve the Moment'
32:44 Breaking Down the IMPROVE Acronym
39:37 Making Meaning in Difficult Situations
42:37 Story Time: Mason's Imagery Practice
44:03 Practicing Skills with Others
45:15 Recap and Final Thoughts
Radical Acceptance in DBT
In this video we're focusing on Radical Acceptance as part of our Distress Tolerance module. We'll start with a mindfulness exercise in progressive muscle relaxation and review the Distraction technique skills from last week. Then, we'll dive deep into Radical Acceptance—learning to fully accept life circumstances we can't change, and focus our energies on what we can control.
00:00 Introduction to Today's Session
00:09 Opening Mindfulness Exercise
00:37 Progressive Muscle Relaxation
08:39 Review of Last Week's Skills
12:32 Introduction to Radical Acceptance
19:02 Practicing Radical Acceptance
26:11 Reflecting on Acceptance
27:11 Home Practice and Conclusion
DBT Willingness vs Willfulness
Learn about the concepts of willingness versus willfulness, and how choosing willingness can open up new possibilities in your life. Discover practical steps and reflective prompts to better align with your core values, and practice acceptance through body language with 'willing hands' and 'half-smile' techniques. Real-life examples and weekly challenges are included for you to integrate these skills into your daily life.
00:00 Introduction to Distress Tolerance Module
00:13 Mindfulness Exercise: Journaling
02:28 Review of Radical Acceptance Skills
04:01 Understanding Willingness vs. Willfulness
06:33 Practicing Willingness: Tips and Techniques
13:31 Willing Hands and Half Smile Exercise
20:13 Real-Life Examples and Applications
27:18 Conclusion and Next Steps
DBT Mindfulness of Current Thoughts
In this video, we dive into mindfulness practices, starting with a photo observation exercise to connect with your emotions and body sensations. We review the skills of willingness versus willfulness and go over half-smiling and willing hands to promote acceptance.
We also explore the three states of mind - rational, emotional, and wise - emphasizing the balance needed for wise decisions. Finally, we discuss being mindful of current thoughts, using various methods to observe, accept, and let go of thoughts effectively. Engage in practical exercises and reflect on your experiences to enhance your mindfulness practice.
00:00 Mindfulness Photo Exercise
01:48 Review of Last Week's Skills
05:02 Three States of Mind
12:13 Mindfulness of Current Thoughts
17:32 Practicing Mindfulness Techniques
21:11 Story Time and Practical Tips
22:15 Home Practice and Conclusion
DBT Mindfulness Review
This video covers 'What' skills (observe, describe, participate) and 'How' skills (non-judgmentally, mindfully, effectively). Practical exercises such as mindful handwashing and taking a non-judgmental stance are included. Tips for practicing mindfulness skills with peers, caregivers, and individually are also provided.
00:00 Introduction to Mindfulness Skills
00:04 Mindfulness Practice Activity
02:47 Review of Last Week's Topics
03:13 Understanding the Three States of Mind
07:06 Exploring the What and How Skills
09:16 Practicing the What Skills
15:58 Practicing the How Skills
22:56 Home Practice and Conclusion
DBT Intro to Emotion Regulation
The new module focuses on emotion regulation, aiming to help manage and understand emotions. We discuss goals like understanding and labeling emotions, decreasing unwanted emotions, reducing emotional vulnerability, and minimizing emotional suffering. Strategies to challenge beliefs about emotions and practical home practice ideas are also covered.
00:00 Introduction and Mindfulness Exercise Overview
01:17 Leaves on a Stream: Mindfulness Exercise
04:24 Reflecting on the Mindfulness Exercise
05:18 Review of Last Week's Mindfulness Skills
06:38 Personal Experience with Mindfulness Skills
07:41 Introduction to Emotion Regulation Module
09:11 Goals of Emotion Regulation Module
13:31 Challenges in Regulating Emotions
19:44 Understanding the Role of Emotions
27:51 Practicing Emotion Regulation at Home
DBT Understanding and Naming Emotions
We explain the model of emotions, breaking down the five components: prompting event, interpretations, body sensations, emotional expression, and aftereffects. Practical exercises and examples are offered, such as filling in emotion cycles and using emotion wheels, to help viewers identify and label their emotions accurately.
00:00 Introduction and Overview
00:27 Opening Mindfulness Exercise
01:49 Exploring Emotions: Anxiety and Joy
07:19 Recap of Last Week's Module
10:09 Understanding the Model of Emotions
13:30 Practical Application and Examples
21:24 Home Practice and Conclusion
DBT Check the Facts
This video teaches the 'Check the Facts' skill, aimed at helping you assess if your emotional responses align with the facts of the situation. We'll walk through steps on how to identify your emotions and interpretations, evaluate the intensity of your responses, and explore alternative perspectives.
00:00 Introduction and Mindfulness Exercise
04:33 Reflecting on the Mindfulness Exercise
06:08 Review of Last Week's Skill: Describing Emotions
08:48 Introducing 'Check the Facts' Skill
12:11 Steps to Practice 'Check the Facts'
17:00 Story Time: Applying 'Check the Facts'
23:56 Practicing 'Check the Facts' at Home
25:20 Conclusion and Next Week's Preview
DBT Opposite Action
This video introduces the concept of 'Opposite Action,' a technique to change emotions by doing the opposite of our initial urges when those urges don’t align with our goals or values. Practical examples and a detailed walkthrough of practicing opposite action in various scenarios, including fear, anger, and shame, are provided.
00:00 Introduction and Opening Mindfulness Exercise
06:53 Recap of Last Session: Check the Facts
09:53 Today's Skill: Opposite Action
18:28 How to Practice Opposite Action
20:24 Final Tips and Conclusion
DBT Accumulate Positives
In this video, we dive into Dialectical Behavior Therapy (DBT) skills with a focus on accumulating positive experiences. We introduce the ABC PLEASE skills, specifically the 'A' for Accumulating Positives.
Learn how to engage in pleasant activities, plan them thoughtfully, and utilize mindfulness to stay present. Discover the benefits of these activities for immediate mood improvement and long-term emotional resilience. Step-by-step instructions and real-life examples underscore how to apply these skills to reduce emotional vulnerabilities.
00:00 Introduction and Mindfulness Exercise
04:23 Recap of Opposite Action Skill
06:55 Introduction to ABC Please Skills
08:34 Focusing on Accumulating the Positives
10:41 Short-term and Long-term Benefits
12:32 How to Practice Accumulating Positives
15:47 Examples and Story Time
20:51 Practice Assignments and Conclusion
DBT Build Mastery & Cope Ahead
In this video, we cover two DBT skills – Building Mastery and Coping Ahead. The video begins with a mindfulness exercise, followed by a detailed explanation of how to accumulate positive experiences and reduce vulnerabilities to intense emotions. We then explore the skill of Building Mastery, focusing on achieving a sense of accomplishment through small, manageable tasks. This is followed by an in-depth discussion on Coping Ahead, planning and preparing for both expected and unexpected stressors. The video also includes practical exercises and real-life examples to help you implement these skills effectively.
00:00 Introduction and Opening Mindfulness Activity
00:48 Brainstorming Top Five Activities
02:23 Reflecting on Brainstormed Activities
05:42 Recap of Last Week's Skill: Accumulate the Positive
08:39 Building Mastery: Feeling Accomplished
17:41 Coping Ahead: Planning for Difficult Situations
28:39 Home Practice and Final Thoughts
DBT PLEASE Skill
In this week's DBT webinar, we begin with a guided mindfulness practice featuring various seated stretches and mindful movements. The session then transitions to a deep dive into the ABC Please Skill, focusing on reducing emotional vulnerabilities through self-care practices such as building mastery, coping ahead, and physical health maintenance.
We cover balanced eating, avoiding mood-altering substances, adequate sleep, and mindful exercise. Practical tips, personal anecdotes, and skill-specific highlights make this a must-watch for those looking to enhance their emotional and physical wellbeing.
00:00 Introduction and Mindfulness Overview
01:46 Guided Mindful Movement and Stretches
09:59 Homework Review: Building Mastery and Coping Ahead
13:27 Introducing the PLEASE Skill
15:28 Treating Physical Illness and Personal Hygiene
17:49 Balanced Eating and Avoiding Mood-Altering Substances
19:55 Sleep and Exercise for Emotional Wellbeing
23:40 Practicing Self-Care and Final Thoughts
DBT Interpersonal Effectiveness
Introducing the new module on Interpersonal Effectiveness, we discuss goals like effective communication, maintaining and improving healthy relationships, and preserving self-respect. Reflect on common barriers to healthy relationships, challenge unhelpful beliefs, and set priorities for the module.
00:00 Introduction to Mindfulness and Future Self Letter
02:38 Reflecting on the Future Self Letter Exercise
02:56 Review of Previous Skills: Mindfulness of Emotions and Others
05:34 Introduction to Interpersonal Effectiveness Module
06:24 Goals of the Interpersonal Effectiveness Module
10:28 Challenges in Maintaining Healthy Relationships
14:35 Reflecting on Current Relationships and Beliefs
17:12 Challenging Relationship Myths 19:27 Case Study: Helping Jules Challenge Her Beliefs
21:47 Practicing and Reflecting on Interpersonal Effectiveness
23:40 Conclusion and Next Steps
DBT DEAR MAN
In this video, we discuss the 'Dear Man' skill, a core DBT technique designed to help you assertively communicate your needs, set boundaries, and manage relationships effectively. Learn how to script your requests using Describe, Express, Assert, and Reinforce, followed by tips on Mindfulness, Appearing Confident, and Negotiation.
00:00 Introduction and Mindfulness Exercise
DBT GIVE & FAST Skills
In this video, you'll learn two skills. GIVE for maintaining relationships and FAST for maintaining self-respect. Learn practical steps and real-life applications to enhance your interpersonal effectiveness. Make sure to follow along and practice these skills throughout the week to see improvement!
00:00 Introduction and Mindfulness Exercise
01:53 Reflecting on Positive Relationships
03:32 Recap of the Dear Man Skill
07:52 Introducing the Give Skill
14:27 Practicing Validation and Kindness
22:18 Introducing the Fast Skill
27:51 Reflecting on Values and Self-Respect
32:41 Conclusion and Next Steps
DBT THINK Skill
Join us in this episode to explore the THINK skill, part of the interpersonal effectiveness module in DBT. Learn how to enhance your communication, empathy, and relationships by taking different perspectives in challenging interactions.
00:00 Introduction to the THINK Skill
09:06 Understanding Empathy and Interpretation
10:23 Noticing and Kindness in Relationships
11:44 Practical Tips for Practicing THINK
14:01 Examples and Applications of THINK
14:12 Understanding Empathy
14:31 Exploring Interpretations
15:09 Mindfulness and Noticing
15:28 Practicing Kindness
15:48 Story Time: Building Empathy
15:54 Reflect and Journal
17:03 Practical Applications at Home
18:24 Home Practice Assignment
18:59 Conclusion and Next Steps