Podcasts by DBT

Q&A Episode 37 from 2022-02-14T00:00

Kate and Michelle answer listener questions about setting boundaries with housemates, speaking up in the workplace, skills for Seasonal Affective Disorder (SAD), and journaling. 

Q&A Episode 36 from 2022-02-07T00:00

Kate and Michelle answer listener questions about having a mother-in-law who is diagnosed with BPD, coping after being “ghosted” by a therapist, finding a group of friends, and experiencing feel...

Q&A Episode 35 from 2022-01-24T00:00

Kate and Michelle answer listener questions about experiencing dissociation when too busy, confusion around using strategies to change others’ behavior, stopping medication and depression when u...

Q&A Episode 34 from 2022-01-17T00:00

Kate and Michelle answer listener questions about whether or not to spend time around a difficult family member, experiencing ambivalence, self-harm triggers, and how to use radical acceptance t...

Q&A Episode 33 from 2022-01-10T00:00

Kate and Michelle answer listener questions about “birthday blues”, letting go of responsibility for other people’s feelings, coping with panic attacks due to phobias, and recovering from romant...

Q&A Episode 32 from 2021-12-27T00:00

Kate and Michelle answer listener questions about communicating with your therapist when experiencing invalidation, coping when a therapist ends the therapeutic relationship, whether or not to p...

Q&A Episode 31 from 2021-12-13T00:00

Kate and Michelle answer listener questions about melancholic memories, negative self-talk that leads to self-harm, coping with upcoming long-distance in a romantic relationship and medication c...

Q&A Episode 30 from 2021-11-29T00:00

Kate and Michelle answer listener questions about verbal aggression in romantic relationships, setting boundaries in unhealthy friendships, experiencing triggers after leaving a job, and coping ...

Q&A Episode 29 from 2021-11-15T00:00

Kate and Michelle answer listener questions about using DBT to process trauma, reconnecting with family members, coping with nightmares, and coping with “skill fatigue.” 

Q&A Episode 28 from 2021-11-01T00:00

Kate and Michelle answer listener questions about skills for life-changing situations, using ride the wave effectively, managing anger about relationships ending, and relationship conflict when ...

Q&A Episode 27 from 2021-10-18T00:00

Kate and Michelle answer listener questions about RSD (Rejection Sensitive Dysphoria), changing eating and sleep habits, and using radical acceptance with divorce and chronic pain. 

Using DBT Skills to Manage Mental Health Before A Crisis from 2021-09-29T00:00

DBT talks about having a "skills breakdown point" where someone experiences a mental health crisis and they struggle to use skills. But what can you do to keep your mental health "...

Q&A Episode 26 from 2021-09-27T00:00

Kate and Michelle answer listener questions about emotional anticipation, whether or not to do individual DBT therapy, lack of motivation with doing diary cards, and skills that may be helpful f...

Q&A Episode 25 from 2021-09-20T00:00

Kate and Michelle answer listener questions about "shame spirals", coping with mood swings as a result of BPD, returning to using skills, and de-compressing after a difficult event.  Listen

Special Announcement! from 2021-09-09T00:00

Kate and Michelle will be taking a break from podcasting for a few months, but don't worry - it's for a good reason as Michelle transitions to motherhood :) Listen to the announcement ...

Q&A Episode 24 from 2021-08-30T00:00

Kate and Michelle answer listener questions related to challenging behaviors with teenage children, abandonment issues, coping with anger, and setting boundaries with friendships. 

TRIG...

DBT Skills for Parenting Challenges from 2021-08-25T00:00

Kate and Michelle discuss the four top challenges they hear from listeners/clients when it comes to parenting. For each of the challenges, they talk about applicable DBT skills that can help. Listen

Q&A Episode 23 from 2021-08-23T00:00

Kate and Michelle answer listener questions about receiving criticism from a boss, the quality of online vs. in-person DBT programs, mental health impacting the ability to continue with an acade...

Q&A Episode 22 from 2021-08-02T00:00

Kate and Michelle answer listener questions about forming attachments with older female figures, negative self-talk, being in a relationship when you are diagnosed with BPD and coping when your ...

Understanding PTSD and How DBT Can Help from 2021-07-28T00:00

Many people who eventually arrive at DBT have experienced some kind of trauma in their lives and may meet criteria for a diagnosis of PTSD (post-traumatic stress disorder). Though DBT was not de...

Q&A Episode 21 from 2021-07-12T00:00

Kate and Michelle answer listener questions related to feeling "numb", attention-seeking behavior, practicing mindfulness when watching videos/Netflix, and finding a therapist who spec...

Q&A Episode 20 from 2021-07-05T00:00

Kate and Michelle answer listener questions related to self-confidence and anger struggles, restrictive eating, coping with "spinning out", and experiencing apathy when in recovery.  Listen

Doing Mind + Being Mind = Wise Mind from 2021-06-30T00:00

Kate and Michelle discuss the intersection of "doing mind" and "being mind" as a path to finding wise mind. They also share different strategies to try that may help with fin...

Q&A Episode 19 from 2021-06-07T00:00

Kate and Michelle answer listener questions related to how autoimmune disorders relate to mental health, feeling stuck living with unsupportive family members, whether an inpatient 60-day DBT pr...

How to Use DBT Skills in Daily Life from 2021-05-26T00:00

While learning and having an intellectual knowledge of DBT skills is great, it can be a struggle to actually use them in daily life when you need them. Kate and Michelle talk about strategies to...

Q&A Episode 18 from 2021-05-10T00:00

Kate and Michelle answer listener questions related to anxiety about job interviews, recognizing and communicating about underlying issues, losing a "favorite person" and how to handle...

DBT Skills for Coming out of COVID from 2021-04-28T00:00

As the world starts to slowly but surely re-open after COVID, Kate and Michelle re-visit how DBT skills can help as we navigate this changing reality. They review DBT skills related to socializi...

Q&A Episode 17 from 2021-04-19T00:00

Kate and Michelle answer listener questioners about how to feel less overwhelmed using DBT skills daily, coping when a loved one is in the hospital with COVID, decreasing suicidal thinking, and ...

Q&A Episode 16 from 2021-04-05T00:00

Kate and Michelle answer listener questions about changing therapists, relapsing with self-harm, Asperger's vs. BPD symptoms, finding a DBT group, and practicing one-mindfulness at work.  Listen

What To Do When You're Improving But Others Aren't from 2021-03-31T00:00

Kate and Michelle talk about what to do when you have family members, friends, a significant other, etc. who are not supportive of you working on your mental health. We discuss three common scen...

The Couch and The Chair Episode 2: Depression - Take Pleasure in the Small Things from 2021-03-05T00:00

Kate and Michelle discuss their own experiences with depression as well as tips they recommend to their clients who struggle with depression.

TRIGGER WARNING: Material that may be trigg...

Q&A Episode 15 from 2021-03-01T00:00

Kate and Michelle discuss the frustration of forgetting to use skills, teaching mindfulness to teenagers, people-pleasing, and authentic encouragement. 

The Couch and The Chair Episode 1: Who We Are and How We Got Here from 2021-02-26T00:00

Kate and Michelle have launched a new podcast titled "The Couch and The Chair"! In this first episode, they share more about how they found therapy themselves and what led to them beco...

DBT Skills For When You Love Someone With BPD from 2021-02-24T00:00

Kate and Michelle talk about which DBT skills are most helpful to practice when you love someone diagnosed with BPD. 

TRIGGER WARNING: Material that may be triggering is discussed from ...

Q&A Episode 14 from 2021-02-22T00:00

This time there's a theme to this Q&A. Kate and Michelle answer 4 questions related to being the loved one of someone diagnosed with Borderline Personality Disorder (BPD). 

TRI...

Understanding BPD and How DBT Can Help from 2021-01-27T00:00

In this first monthly episode, Kate and Michelle talk about the criteria for Borderline Personality Disorder (BPD) and how DBT skills address these criteria. They also talk about the neuroscienc...

Closing Moment: Effective Re-Thinking and Paired Relaxation from 2021-01-26T00:00

Enjoy this re-recorded closing moment from the "Effective Re-Thinking and Paired Relaxation" episode!

Q&A Episode 13 from 2021-01-25T00:00

Kate and Michelle answer listener questions related to how to handle it when you don't receive acknowledgement of your progress, whether to listen to your wise mind or your mental health pr...

Closing Moment: Willingness vs. Willfulness from 2021-01-25T00:00

Enjoy this re-recorded closing moment from the "Willingness vs. Willfulness" episode!

Closing Moment: Radical Acceptance from 2021-01-24T00:00

Enjoy this re-recorded closing moment from the "Radical Acceptance" episode!

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Closing Moment: IMPROVE from 2021-01-23T00:00

Enjoy this re-recorded closing moment from the "IMPROVE" episode!

Closing Moment: Self-Soothing with the 5 Senses from 2021-01-22T00:00

Enjoy this re-recorded closing moment from the "Self-Soothing with the 5 Senses" episode!

Closing Moment: ACCEPTS from 2021-01-21T00:00

Enjoy this re-recorded closing moment from the "ACCEPTS" episode!

Closing Moment: STOP from 2021-01-20T00:00

Enjoy this re-recorded closing moment from the "STOP" episode!

Closing Moment: Troubleshooting Emotion Regulation Skills from 2021-01-19T00:00

Enjoy this re-recorded closing moment from the "Troubleshooting Emotion Regulation Skills" episode!

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Closing Moment: TIP from 2021-01-18T00:00

Enjoy this re-recorded closing moment from the "TIP" episode!

Closing Moment: Problem Solving from 2021-01-17T00:00

Enjoy this re-recorded closing moment from the "Problem Solving" episode!

Closing Moment: Opposite Action from 2021-01-16T00:00

Enjoy this re-recorded closing moment from the "Opposite Action" episode!

Closing Moment: Check the Facts from 2021-01-15T00:00

Enjoy this re-recorded closing moment from the "Check the Facts" episode!

Closing Moment: ABC from 2021-01-14T00:00

Enjoy this re-recorded closing moment from the "ABC" episode!

Closing Moment: Sleep Special from 2021-01-13T00:00

Enjoy this re-recorded closing moment from the "Sleep Special" episode!

What Happens Next? from 2020-12-30T00:00

Now that Kate and Michelle have reviewed DBT skills from every module, they discuss what's next for the future of the podcast and their new podcast that will be launching in February 2021.<...

Q&A Episode 12 from 2020-12-28T00:00

Kate and Michelle discuss how to incorporate mindfulness into your life when you're a busy mom, what to do when your DBT skills group is ending, and situations when skills don't seem t...

Living Dialectically - Part 2 from 2020-12-23T00:00

In this second episode about dialectics, Kate and Michelle talk about 4 key dialectical ideas and how to take steps to incorporate these dialectics more into your life.

Living Dialectically - Part 1 from 2020-12-16T00:00

Kate and Michelle discuss different examples of "dialectics" and share their thoughts on how they personally see each of these dialectics showing up in their own lives. 

Grief and DBT from 2020-12-09T00:00

Kate and Michelle share personal stories of grief and loss from their own lives while also discussing DBT skills that can be helpful when processing grief. 

TRIGGER WARNING: Material th...

Q&A Episode 11 from 2020-12-07T00:00

Kate and Michelle answer listener questions about how to stop "spiraling", anxiety related to hobbies, talking to family members about doing DBT themselves, and managing others over-sh...

The Holidays and DBT from 2020-12-02T00:00

The holidays are upon us and they can be stressful for a variety of reasons. Kate and Michelle discuss 9 DBT skills that can be helpful whether you're struggling with family relationships t...

Behavior Chain Analysis from 2020-11-25T00:00

Kate and Michelle discuss the 8 steps of a behavior chain analysis, a skill focused on changing problem behaviors. 

Addiction and DBT with Special Guest Luke Worsfold from 2020-11-18T00:00

Michelle is joined by Luke Worsfold, a counselor from the UK who specializes in addiction. Luke has struggled with addiction personally and a large part of his work with clients centers on teach...

Ride the Wave/Urge-Surfing from 2020-11-11T00:00

Kate and Michelle discuss Ride the Wave, otherwise known as urge-surfing. They each share their personal experiences with this skill and effective strategies that can help when using it. 
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Q&A Episode 10 from 2020-11-09T00:00

Kate and Michelle answer listener questions related to communicating concerns to a therapist, ending relationships with mothers, and working on over-sharing. 

Yoga and DBT with Special Guest Sarah Dionne from 2020-11-04T00:00

Kate and Michelle are joined this week by Sarah Dionne, a yoga psychotherapist and life coach from Massachusetts. Sarah talks about how yoga and DBT overlap and discusses yoga as a way of life. ...

Troubleshooting Interpersonal Effectiveness Skills from 2020-10-28T00:00

Kate and Michelle discuss six common struggles that can be experienced when using interpersonal effectiveness skills and how to overcome each one. 

TRIGGER WARNING: Material that may be...

Q&A Episode 9 from 2020-10-26T00:00

Kate and Michelle answer questions about spending time with friends, emotion regulation, and "brain zaps." 

Ending Relationships from 2020-10-21T00:00

Ending a relationship of any kind is one of the most challenging things we can do. Kate and Michelle discuss different strategies to help you do this effectively if you've realized an unhea...

Boundary Setting from 2020-10-14T00:00

It's the longest episode yet because there's a lot to say about different types of boundaries! Kate and Michelle discuss different types of boundaries in this episode and some strategi...

Q&A Episode 8 from 2020-10-12T00:00

Kate and Michelle answer listener questions related to diary cards, "picking and choosing" which DBT skills to use, and what it means to create a life worth living. 

TRIGGER W...

Making Friends from 2020-10-07T00:00

Many people struggle with making friends in adulthood and DBT is here to help! Kate and Michelle discuss tips DBT recommends for how to make friends while also sharing what's worked for eac...

Self-Validation and Self-Respect from 2020-09-30T00:00

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...

Strategies for Increasing Behaviors You Want from 2020-09-23T00:00

Kate and Michelle discuss different behavior modification strategies including reinforcement and punishment.

Support the show (...

FAST from 2020-09-16T00:00

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 from 2020-09-14T00:00

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 from 2020-09-09T00:00

Kate and Michelle discuss GIVE, an interpersonal effectiveness skill that assists with building and repairing relationships. 

Dime Game from 2020-09-02T00:00

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. 

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DEAR MAN from 2020-08-26T00:00

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 from 2020-08-19T00:00

Kate and Michelle review and discuss 24 myths about interpersonal effectiveness/communication.

Q&A Episode 6 from 2020-08-17T00:00

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 from 2020-08-12T00:00

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 from 2020-08-05T00:00

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 from 2020-07-29T00:00

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 from 2020-07-22T00:00

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 to...

Radical Acceptance from 2020-07-15T00:00

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 i...

Q&A Episode 5 from 2020-07-13T00:00

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 from 2020-07-08T00:00

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 from 2020-07-01T00:00

Kate and Michelle discuss how our senses of sight, smell, hearing, touch, and taste can be used to self-soothe.

ACCEPTS from 2020-06-24T00:00

Kate and Michelle discuss the ACCEPTS skill, explaining how to use distraction effectively to manage stress.

Q&A Episode 4 from 2020-06-22T00:00

In this Q&A episode, Kate and Michelle discuss tips for de-escalation, book recommendations, and the importance of validating emotions. 

STOP from 2020-06-17T00:00

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 from 2020-06-10T00:00

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 from 2020-06-05T00:00

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 polic...

TIP from 2020-06-03T00:00

Kate and Michelle discuss the 4 components of TIP (Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation).

Problem Solving from 2020-05-27T00:00

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 s...

Q&A Episode 3 from 2020-05-25T00:00

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 from 2020-05-20T00:00

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 from 2020-05-13T00:00

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&apos...

Sleep Special from 2020-04-29T00:00

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 from 2020-04-22T00:00

Kate and Michelle begin talking about Emotion Regulation by discussing the PLEASE skill (Physical iLlness, Eating, Avoid mood-altering substances, Sleep, and <...

Emotion Myths from 2020-04-15T00:00

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 chal...

Emotions 101 - Part 2 from 2020-04-08T00:00

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 from 2020-04-01T00:00

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 from 2020-03-30T00:00

Kate and Michelle answer listener questions about managing anger/irritability and fear/anxiety when a relationship changes. 

Coping with COVID-19 from 2020-03-25T00:00

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 o...

More Mindfulness! from 2020-03-18T00:00

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 from 2020-03-11T00:00

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...

"What"Mindfulness Skills from 2020-03-04T00:00

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 ex...

Q&A Episode 1 from 2020-03-02T00:00

It's the first Q&A episode! Kate and Michelle answer listener questions about wise mind, half-smile, and willing hands. 

S...

Half-Smile/Willing Hands from 2020-02-26T00:00

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 ep...

Wise Mind from 2020-02-19T00:00

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, ...

Introduction to DBT from 2020-02-12T10:00

In this first episode, Kate and Michelle introduce themselves, discuss what DBT is and what you can expect from this podcast in the future.

Introduction to DBT from 2020-02-12T10:00

In this first episode, Kate and Michelle introduce themselves, discuss what DBT is and what you can expect from this podcast in the future.

Listen

Introduction to DBT from 2020-02-12T10:00

In this first episode, Kate and Michelle introduce themselves, discuss what DBT is and what you can expect from this podcast in the future.

Listen