Podcasts by DBT Book Club

Balancing your Thoughts and Feelings- Chapter 6 - page 151 - 158 from 2022-08-17T07:51:44

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.

Di...

Observing Yourself Without Judging Yourself pg 146-150 from 2020-09-20T20:59:05

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

Guide to Sleep Hygiene and Recognizing Your Self-destructive Behaviours pg 142-145 from 2020-09-16T11:04:57

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 b...

Reducing Physical Vulnerability to Overwhelming Emotions- Food, Drugs, Sleep, Illness- Pg136-141 from 2020-09-14T15:52:28

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 ill...

Overcoming Barriers to Healthy Emotions pg 132-135 from 2020-09-13T13:51:57

*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 inte...

Recognising Your Emotions and Emotional Record pg 126-131 from 2020-09-10T04:46:20

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 not...

What are emotion regulation skills? Pg 123-126 from 2020-09-08T12:43:23

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 recog...

Chapter 6: Basic Emotion Regulation Skills pg 121-123 from 2020-09-07T13:27:18

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 th...

Meditation Practice to Turn Toward Stillness and Silence from 2020-09-07T12:51:18

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...

Meditation Practice for Mindfulness of Space, Inside and Outside of You from 2020-09-07T12:46:56

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 sil...

Meditiation Practice for the Lovingkindness of Yourself and Others from 2020-09-07T12:43:02

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 c...

Ch 5 Exploring Mindfulness Further pg 115 - 120 from 2020-09-03T02:48:13

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 ...

Judgements vs. the Present Moment Exercise from 2020-08-31T05:50:43

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 from 2020-08-28T06:52:31

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 visualis...

Wise-Mind Meditation Exercise from 2020-08-28T06:32:38

.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 from 2020-08-17T08:38:37

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 ...

Mindful Breathing Exercise 2 from 2020-08-17T03:24:16

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 from 2020-02-10T19:05:52

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 ...

Be Mindful of Your Mindfulnes Activities pg 110-111 & 112 from 2020-02-06T11:00

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 Acti...

Doing What's Effective, Being Mindful in Daily Life, & the Daily Mindfulness Regimen from 2020-02-06T04:09:59

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...

Focus Shifting Exercise from 2020-02-04T04:52:07

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 from 2020-02-04T04:00:37

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 introducti...

Mindful Communication with Others pg 102-104 from 2020-02-03T13:54:02

Includes the Mindful "I" Statements exercise

Inner-Outer Experience Exercise from 2020-02-03T08:47

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 from 2020-02-02T07:07:07

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 from 2020-02-02T06:43:12

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 from 2020-02-02T06:38

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 from 2020-02-02T06:35:05

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 from 2020-02-02T06:27:27

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&nb...

Safe Space Visualisation Exercise from 2020-02-02T06:23:08

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 from 2020-01-31T21:01:31

Includes the Judgements vs The Present Moment exercise

Judgements & Labels pg 95 - 99 from 2020-01-30T11:00

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...

Radical Acceptance & Beginner's Mind from 2020-01-29T19:15:51

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 conclusion...

Exercise: Negative Judgements pg 91 - 93 from 2020-01-29T02:03:04

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...

Advanced mindfulness skills pg 85 - 91 from 2020-01-27T21:30

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

Exercise: mindful Breathing 80 - 83 from 2020-01-24T20:43:52

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...

Describe Your Emotion and Focus Shifting: pg 74 - 79 from 2020-01-23T10:00

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) from 2020-01-22T20:31:54

Learn about some more mindfulness exercises to kindly help separate your inner experiences with the reality of a situation.

Mindfulness exercises: pg 67 - 70 from 2020-01-21T20:28:38

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 c...

Basic Mindfulness Skills pages 63-67 from 2020-01-20T16:55:31

#dontbelee - Looking at what mindfulness skills are, a "mindless" exercise, why mindfulness skills are important, and a little about the chapter to come.

Create New Coping Strategies pg 56 - 62 from 2020-01-17T12:57:56

Create New Coping Strategies pg 56 - 62

Self-encouraging coping thoughts pg 46 - 56 from 2020-01-17T12:05:35

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 ...

Identify your Higher Power pg 39 - 46 from 2020-01-17T11:00:43

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 Dialec...

Rediscover Your Values pg 35 - 39 from 2020-01-17T08:49:52

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 t...

Safe Place Visualisation pg 31 - 35 from 2020-01-16T12:12:16

Feel calm and safe by creating your safe place visualisation. 

Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook Listen

Creating your relaxation plan pg 28 - 30 from 2020-01-16T12:06

Learn how create a relaxation plan. 

Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook Listen

Self soothing using your sense pg 23- 28 from 2020-01-16T11:57:23

Find out how to soothe yourself during stressful times. 

Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook  Listen

Creating your distraction plan pg 17 - 23 from 2020-01-16T11:48:08

Find out how to create your distraction plan.

Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook  Listen

Distraction from Self destructive behaviour pg 12 - 17 from 2020-01-16T11:44:59

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...

Radical Acceptance pg 5 - 12 from 2020-01-16T11:39:16

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...

Introduction to the BookClub from 2020-01-16T11:23:40

Welcome to the Book Club. 

Find out how book 1 of the Book Club will help you with your overwhelming emotions.

Listen and follow along to the The Dialectical Behavior Therapy ...