DBT & Me

DBT & Me

Dialectical Behavior Therapy (DBT) was created by a woman named Marsha Linehan in the 1980s. The skills she created are now taught all over the world. DBT can improve depression, anxiety, borderline personality disorder, and other mental health struggles. We are Kate and Michelle, two mental health therapists in Seattle, WA. We have been teaching DBT groups as a team for years. Whether you've never heard of DBT before or are experienced with DBT skills, this podcast is here to help you use DBT skills in your daily life.... Show More

Episodes

September 15, 2020 59 min

Kate and Michelle discuss the four different components of FAST, a skill that can help you say no and set boundaries.

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September 13, 2020 30 min

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. 

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September 8, 2020 63 min

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

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September 1, 2020 58 min

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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August 25, 2020 66 min

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. 

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August 18, 2020 84 min

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

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August 16, 2020 33 min

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.

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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.

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August 4, 2020 53 min

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.

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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. 

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July 21, 2020 49 min

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 towards an attitude of willingness.

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July 14, 2020 68 min

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 in their lives and how to understand and use this skill for yourself. 

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July 12, 2020 43 min

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.

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July 7, 2020 57 min

Kate and Michelle discuss the skill of IMPROVE, explaining how this skill can help with introspection when facing a stressful situation. 

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June 30, 2020 42 min

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

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June 23, 2020 57 min

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

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June 21, 2020 44 min

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

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June 16, 2020 34 min

Kate and Michelle talk about the Distress Tolerance of STOP, a succinct skill that can help with finding your wise mind in overwhelming moments.

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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. 

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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 police brutality that so clearly exist still in our nation. 

In this episode, we share our thoughts and reactions to these events. It's time to not be silent about this any longer. Thank you for giving it a listen. 

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