Observing Yourself Without Judging Yourself, Reducing Your Cognitive Vulnerability, Thought and Emotion Defusion (exercise), and Using Coping Thoughts

DBT Book Club

Observing Yourself Without Judging Yourself pg 146-150

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

Guide to Sleep Hygiene and Recognizing Your Self-destructive Behaviours pg 142-145

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.

Reducing Physical Vulnerability to Overwhelming Emotions- Food, Drugs, Sleep, Illness- Pg136-141

*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.

Overcoming Barriers to Healthy Emotions pg 132-135

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

Recognising Your Emotions and Emotional Record pg 126-131

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.

What are emotion regulation skills? Pg 123-126

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

Chapter 6: Basic Emotion Regulation Skills pg 121-123

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

Meditation Practice to Turn Toward Stillness and Silence

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

Meditation Practice for Mindfulness of Space, Inside and Outside of You

Listen as we read and talk about different DBT books that will help you to overcome Borderline Personality Disorder. Join our discord channel https://discord.gg/9gJFGy2

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DBT Book Club

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