DBT Book Club
By Dani D'Silvez
Join our discord channel (link updated 05/09/20)
discord.gg/WjQFths
DBT Book ClubAug 17, 2022
Balancing your Thoughts and Feelings- Chapter 6 - page 151 - 158
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 pg 146-150
Guide to Sleep Hygiene and Recognizing Your Self-destructive Behaviours pg 142-145
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
Reducing Physical Vulnerability to Overwhelming Emotions- Food, Drugs, Sleep, Illness- Pg136-141
Overcoming Barriers to Healthy Emotions pg 132-135
*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.
Recognising Your Emotions and Emotional Record pg 126-131
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
What are emotion regulation skills? Pg 123-126
Chapter 6: Basic Emotion Regulation Skills pg 121-123
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
Meditation Practice to Turn Toward Stillness and Silence
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 for Mindfulness of Space, Inside and Outside of You
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
Meditiation Practice for the Lovingkindness of Yourself and Others
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.
Ch 5 Exploring Mindfulness Further pg 115 - 120
Join us on Discord to discuss the workbook and connect with other people working on their DBT skills too! discord.gg/WjQFths Read by Kate (aka Penny Dragon on Discord)
Judgements vs. the Present Moment Exercise
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
Judgement Defusion Exercise
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
Wise-Mind Meditation Exercise
.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
Mindful Awareness of Emotion Exercise
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.
Mindful Breathing Exercise 2
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.
Resistances & Hinderances to Mindfulness Practice & The 5 Hindrances & Working Wisely with the Hindrances pg 111 - 114
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
Be Mindful of Your Mindfulnes Activities pg 110-111 & 112
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
Doing What's Effective, Being Mindful in Daily Life, & the Daily Mindfulness Regimen
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!
Focus Shifting Exercise
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.
Thought Defusion Exercise
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
Mindful Communication with Others pg 102-104
Inner-Outer Experience Exercise
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
Band of Light Exercise
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.
Focus on a Single Object Exercise
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
Mindful Breathing Exercise 1
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
Listening to Now Exercise
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
Cue-Controlled Relaxation Exercise
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
Safe Space Visualisation Exercise
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
Nonjudgement and Your Daily Experiences pg 99-101
Judgements & Labels pg 95 - 99
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.
Radical Acceptance & Beginner's Mind
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.
Exercise: Negative Judgements pg 91 - 93
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
Advanced mindfulness skills pg 85 - 91
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
Exercise: mindful Breathing 80 - 83
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
Describe Your Emotion and Focus Shifting: pg 74 - 79
An exercise on how to describe your emotions along with a worksheet, and a 'Focus Shifting' Meditation exercise.
Inner-Outer Experience and Thought Defusion (pgs. 71-74)
Learn about some more mindfulness exercises to kindly help separate your inner experiences with the reality of a situation.
Mindfulness exercises: pg 67 - 70
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
Basic Mindfulness Skills pages 63-67
Create New Coping Strategies pg 56 - 62
Today we talk about how to cope better in painful situations.
You will create 2 plans, one plan of what to do in your next distressing situation with someone and an action plan of when you are distressed when on your own.
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
Self-encouraging coping thoughts pg 46 - 56
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 pg 39 - 46
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
Rediscover Your Values pg 35 - 39
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
Safe Place Visualisation pg 31 - 35
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
Creating your relaxation plan pg 28 - 30
Learn how create a relaxation plan.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Self soothing using your sense pg 23- 28
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
Creating your distraction plan pg 17 - 23
Find out how to create your distraction plan.
Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJkD
Distraction from Self destructive behaviour pg 12 - 17
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
Radical Acceptance pg 5 - 12
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