This week, we continue building our distress tolerance skills by learning the IMPROVE skills, which help us improve the moment with imagery, meaning, prayer, relaxing actions, one thing in the moment, a brief vacation, and self-encouragement or rethinking the moment.
00:00 Introduction
02:04 Improving the Moment with Imagery
05:44 Making Meaning
07:58 Prayer & Internal Dialogue
10:32 Relaxing Actions
16:28 One Thing in the Moment
19:27 Taking a Brief Vacation from Adulthood
26:46 The Power of Self-Encouragement
31:13 Rethinking Self-Criticism
32:29 Substituting Thoughts
Disclaimer: The information shared in this episode is for educational and informational purposes only. It is not intended to be a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the guidance of your physician, therapist, or other qualified healthcare provider with any questions you may have regarding your health or wellbeing.
References:
https://www.theonpointpractice.com/theskillspodcast
DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359
In this episode, Meredith and Faith explore the ACCEPTS skills to help manage emotional distress. They also discuss tactics for self-soothing through sensory experiences, highlighting how both approaches can foster greater emotional regulation and resilience. Let's dive back in!
00:00 Introduction to Distress Tolerance Skills
01:00 The ACCEPTS Skills Overview
02:14 Distraction Techniques: Activities and Contributions
07:38 Using Comparisons and Emotions for Distraction
09:02 Distracting by Evoking Emotion & Pushing Away
15:15 Distracting with Thoughts
16:35 Distracting with Sensations
18:49 Recap and Integration of ACCEPTS Skills
29:56 Self Soothing Intro & Soothing Via Our Sense of Sight
38:13 Soothing Through Our Sense of Hearing
42:27 Soothing Through Our Sense of Smell
44:40 Using Taste to Self Soothe
47:14 Self Soothing with Touch
50:10 Soothing with Movement
52:29 Recapping Distractions & Self Soothing
Disclaimer: The information shared in this episode is for educational and informational purposes only. It is not intended to be a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the guidance of your physician, therapist, or other qualified healthcare provider with any questions you may have regarding your health or wellbeing.
References:
https://www.theonpointpractice.com/theskillspodcast
DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359
Welcome to Episode 6. Meredith introduces the TIPP skills, which work with our bodies' biology to help us downshift the intensity in high moments of distress. From small tools that are nearly invisible, to tools like submerging our faces in ice water... these tools are both powerful and portable!
0:00 Introduction to Distress Tolerance Skills
02:11 Exploring TIPP Skills: Overview and Importance
05:03 Paired Muscle Relaxation: Techniques and Benefits
16:04 Paced Breathing: Understanding and Practice
30:07 Intense Exercise: Possibly Counterintuitive but Effective
37:45 Temperature Change: The Dive Response and How to Activate It!
Disclaimer:
The information shared in this episode is for educational purposes only and is not a substitute for professional medical or mental health advice. Always consult your healthcare provider before trying any new techniques that may affect your body’s physiology, especially if you have a heart condition, low blood pressure, or other medical concerns. Use discretion and proceed at your own comfort level.
References:
https://www.theonpointpractice.com/theskillspodcast
DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359
Today, we begin to explore skills that help us tolerate times when we experience distress. Meredith introduces two tools that we can use any time we're experiencing heightened emotional reactivity. These tools can be especially helpful in crisis situations to help us not make things worse.
0:00 Intro
2:00 Goals of Distress Tolerance
6:02 Options for Solving Any Problem
11:38 When to Use Crisis Survival Skills
17:30 STOP Skill
28:52 Pros & Cons Skill
37:44 Pros & Cons Worksheet
44:36 Practicing the STOP Skill Worksheet
45:30 Meredith's tip for how to mentally take a step back (STOP skill)
References:
https://www.theonpointpractice.com/theskillspodcast
DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359
Today, we explore the mindfulness "What" skills that support what we can do to get into the present moment, and the "How" skills that support how we can practice being mindful in any given moment and participate fully in life. Hosted by Faith Meyer, CEO Coach and Meredith Meyer, licensed marriage & family therapist and DBT-LBC™ Certified Clinician.
Timestamps:
03:00 – Observing — The Opposite of Multitasking
06:30 – Curiosity & Beginner's Mind
12:00 – Describing — Putting Words on What We Observe
17:30 – Participation
20:00 – Participation and Urge Surfing
30:21 – Nonjudgmental Stance
43:00 – Being One-Mindful
52:20 – Effectively — Doing What Works
References: https://www.theonpointpractice.com/theskillspodcast DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359
Welcome to Episode 3, where we begin our Dialectical Behavior Therapy skills exploration. In this episode Meredith Meyer, licensed marriage & family therapist and DBT-LBC™ Certified Clinician provides an introduction to Mindfulness and the concept of the Three States of Mind. Learning mindfulness helps create a foundation that all of the other skills will build on. Everything begins with awareness. Let's dive in!
Timestamps:
01:52 – Overview of DBT Skills Modules
03:14 – Defining Autopilot — The Opposite of Mindfulness
06:39 – Defining Mindfulness and Practice as Presence
10:49 – Distractions and Returning Gently
17:16 – Past and Future Thinking
23:00 – Three States of Mind — Introducing Wise Mind
27:36 – Exploring Reasonable Mind and Emotion Mind
31:16 – Wise Mind
38:48 – Practicing Awareness and Gentle Labeling
42:53 – Letting Go of ‘Shoulds’ and Practicing Choice
References: https://www.theonpointpractice.com/theskillspodcast
DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359
Faith and Meredith continue exploring what healthy conflict looks like and focus in on two specific skills: Accurate Expression and Validation. They also touch on how this shows up when training new hires, direct and indirect communication, how we can fall into assumptions and "mind reading," and the role our core values play.
More from the team at www.TheOnPointPractice.com
Faith Meyer and Meredith Meyer kick things off for The Skills Podcast by sharing a little bit about their respective backgrounds (CEO Coaching and DBT Therapy) and explore what healthy conflict is.