October 7, 2024 • 14 mins
50 Journal Prompts For Those Practicing DBT Skills
Can understanding your emotions genuinely transform your relationships and resilience? Discover the life-changing potential of Dialectical Behavior Therapy (DBT) journaling in our latest episode. By delving into the core principles of DBT, we uncover how mindfulness and emotional regulation can lead to healthier coping mechanisms and deeper connections with the people around you. We discuss the scientifically-proven impact of mindfulness on stress management and explore practical DBT skills such as setting boundaries and active listening, offering you tools to enhance your interactions daily.
Embark on a journey of self-discovery with us as we reflect on pivotal moments of emotional regulation and the importance of distress tolerance. We share actionable techniques like deep breathing and visualizing peaceful scenes, which can be vital during challenging times. Understand the significance of asking for what you need and feeling understood, crucial elements for maintaining healthy relationships. Inspired to start your DBT journaling practice? We've got 50 engaging prompts on our website to guide you toward a resilient future. Join us, and begin your path to emotional intelligence and resilience today!
LeStallion offers premium PU leather journal notebooks for writing, dedicated to all those who are pursuing their dreams and goals, or nurturing their personal development and mental health.
For More Info on LeStallion, check out:
https://lestallion.com/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Ever feel like you're just bombarded with all this
advice on how to be happier andmore emotionally resilient, like
where do you even start Right?
Well, get ready to dive intosomething surprisingly
approachable DBT journaling.
It's like a roadmap fornavigating those, you know,
choppy emotional waters we allface.
Speaker 2 (00:19):
And you know a lot of people hear DBT and they think
therapy not for me.
But DBT, which stands fordialectical behavior therapy, is
really about building lifeskills.
Exactly it's for anyone whowants to like understand their
emotions better, develop thosehealthier ways to deal with
stress.
Yeah and yeah, build thosestronger relationships too.
Speaker 1 (00:38):
And journaling is just one of the tools that can
help make it all click, andwe've got a treasure chest of
prompts to explore today.
Our deep dive is sourced fromLestallium.
They've put together 50, yes,50, dbt journal prompts that
promise to like, boost youremotional intelligence.
Speaker 2 (00:56):
Wow, 50.
Speaker 1 (00:57):
Yeah, but before you think, 50, that's a whole lot of
journaling.
Relax, we're not going line byline.
Speaker 2 (01:02):
Okay, good.
Speaker 1 (01:03):
Instead, we're going to unpack why these prompts are
structured, the way they are,how they connect to like those
core principles of DBT and, mostimportantly, what you, the
listener, can gain from tryingthem out.
Speaker 2 (01:14):
It's like getting a backstage pass, not just what
the prompts are asking, but youknow why.
They're designed to spark thoseaha moments that can lead to
well, real change.
Speaker 1 (01:23):
And the article really emphasizes that DBT
journaling isn't about fillingpages just to fill pages, you
know.
It's about uncovering thosehidden triggers that might be
holding you back and building upyour mental resilience, one
thought at a time.
Speaker 2 (01:37):
Exactly, and that's what's so empowering about DBT.
It operates on this principlethat you have the power within
you to learn how to manage eventhose, you know, difficult
emotions.
Speaker 1 (01:47):
Right.
Speaker 2 (01:48):
And not to eliminate them altogether, because, let's
face it, we're human, we'regoing to feel things right.
Speaker 1 (01:53):
Yeah, it's part of the deal.
Speaker 2 (01:55):
It's about learning to ride those waves, so to speak
, and through that process youdevelop those healthier coping
mechanisms, you build a strongersense of self and and
ultimately, you cultivate morefulfilling relationships.
Speaker 1 (02:08):
It's true.
One thing that really jumpedout at me in this article was
the emphasis on mindfulness.
They use this phrase acuteawareness, which I just I love
that.
It's like mindfulness,especially when you're
practicing it through journaling.
It helps you stay grounded evenwhen life throws those
inevitable curveballs, you know.
Speaker 2 (02:26):
Yeah, and there's some fascinating science backing
that up too.
Mindfulness at its core isabout paying attention to the
present moment without judgment.
Speaker 1 (02:34):
Right.
Speaker 2 (02:34):
It's like hitting the pause button on that constant
stream of thoughts and justobserving what's happening right
here, right now yeah.
And studies show that thissimple practice can actually
change how our brains respond tostress.
Speaker 1 (02:48):
Wait, so you're telling me that just taking a
few moments to just be canactually rewire my brain to
better handle stress?
Speaker 2 (02:56):
It's true.
Think of it this way Every timeyou practice mindfulness,
you're essentially strengtheningthose neural pathways in your
brain that are responsible foremotional regulation.
It's like building a mentalmuscle the more you use it, the
stronger it gets and the betteryou become at managing those
stress responses.
Speaker 1 (03:14):
Okay, that makes a lot of sense.
So mindfulness helps us becomemore aware of our emotions, but
this article didn't just stopthere, did it?
It went on to talk about howDBT can actually help us show up
better in our relationships too.
Speaker 2 (03:28):
Right, it's so important and, I think, often
overlooked.
Speaker 1 (03:31):
We tend to think of emotional well-being as this
solitary pursuit, but how wemanage our emotions has a ripple
effect on everyone around us,and DBT helps us bridge that gap
between our inner world and ourinteractions with others us
bridge that gap between ourinner world and our interactions
with others, and they had somereally practical examples in the
article, like how DBT can helpyou set healthier boundaries,
which, let's be honest, it'ssomething a lot of us could
(03:52):
probably benefit from.
They also touched on the powerof active listening, like really
being present and engaged whensomeone is speaking.
Speaker 2 (03:59):
Yeah, and the best part is, these skills aren't
just for people in therapy.
Speaker 1 (04:03):
Yeah.
Speaker 2 (04:03):
Right.
Imagine the impact these skillscould have in your own life, at
work, in your personalrelationships, even in how you
see yourself.
What if, just by honing thosecommunication skills, learning
to advocate for your needs, youcould experience greater harmony
and understanding in all areasof your life?
Speaker 1 (04:20):
It makes you think, huh, okay.
So we've talked aboutmindfulness, we've talked about
relationships, but now I thinkit's time to get to the good
stuff.
The actual journal promptsthemselves, so the article
breaks them down into fivecategories.
It's like workout zones foryour emotional fitness.
I like that Right.
Yeah, ready to do a littlewarm-up with me?
Speaker 2 (04:38):
Let's do it.
Speaker 1 (04:39):
All right.
So, under mindfulness, thefirst prompt is what are three
things you can see, hear andtouch right now?
So, this one.
This is all about grounding youin the present moment, right
here, right now, and it's such asimple exercise, but it really
helps to shift your focus awayfrom those racing thoughts,
anxieties, all that stuff.
(04:59):
So for me, I'm looking at mynotes, I'm hearing the birds
chirping outside my window and Ican feel the smooth surface of
my desk.
See, already feeling like morecentered.
What about you?
What are your three things?
Speaker 2 (05:17):
Well, I love that this prompt reminds us that
mindfulness isn't some, you know, esoteric practice.
It's really about finding thoselittle anchors in your everyday
experience.
So true, yeah.
Speaker 1 (05:22):
Okay, prompt number two from mindfulness.
Right about a time when beingmindful changed your day Ooh,
now this one is getting juicy.
Ooh yeah, I'm thinking back toa moment when I was feeling
super stressed about a deadlineand, instead of letting that
anxiety just like spiral, I tooka few minutes to just breathe,
(05:42):
focus on my senses, and you knowwhat?
It totally shifted my energy.
Speaker 2 (05:46):
Yeah.
Speaker 1 (05:47):
I was able to approach the task with a clearer
mind, and I actually ended uplike enjoying the process.
Speaker 2 (05:52):
That's amazing.
It was crazy yeah.
Speaker 1 (05:54):
Okay, last one for mindfulness, and this one really
made me think.
How do you think mindfulnesscan make you happier?
What comes to mind for you withthat one?
Speaker 2 (06:10):
I think for me, it's about recognizing that happiness
isn't some distant destination.
Right, it's about savoringthose small everyday moments of
joy that we often overlook whenwe're caught up in our heads.
Mindfulness helps us hit thatpause button and really truly
appreciate the richness of ourlives right here, right now.
Speaker 1 (06:25):
So true?
Okay, ready to move on to thenext category.
Speaker 2 (06:28):
Yeah, let's do it.
Speaker 1 (06:29):
This one is called emotional regulation, and the
first prompt asks right about atime when you controlled your
anger.
Speaker 2 (06:37):
Well, Hmm, yeah.
Speaker 1 (06:39):
You know, what's helpful about this prompt is
that it focuses on yourstrengths.
Speaker 2 (06:42):
Okay.
Speaker 1 (06:43):
It's so easy to get caught up in the times.
We didn't handle our emotionswell.
Speaker 2 (06:46):
Right, but by reflecting on a time when you
did, you're essentiallyreinforcing those positive
coping mechanisms.
Speaker 1 (06:53):
Oh, I like that.
Speaker 2 (06:54):
You're reminding yourself that you have the power
to choose how you respond.
Speaker 1 (06:57):
That reframing is that's so helpful.
It's not about beatingourselves up for the past, you
know, it's like celebratingthose moments when we showed up
as our best selves.
Okay, what's next?
Speaker 2 (07:08):
All right.
The next prompt in emotionalregulation asks what are some
things that make you feelpeaceful?
So this one, this one's allabout identifying your personal
sources of comfort and calm.
Speaker 1 (07:20):
Okay.
Speaker 2 (07:21):
It's like creating a toolbox of self-soothing
techniques that you can drawupon when you're feeling
overwhelmed.
Speaker 1 (07:27):
This prompt.
It makes me think about theimportance of self-care.
Speaker 2 (07:31):
Yes, which is not selfish?
No, not at all.
Speaker 1 (07:33):
It's about giving ourselves permission to recharge
and refuel so we can show upmore fully.
You know, yeah, for me it'scurling up with a good book,
taking a walk in nature orlistening to music.
What about you?
Speaker 2 (07:52):
What are your, your, like go-to's for feeling
peaceful?
Speaker 1 (07:54):
oh, a hot bath with some epsom salts, a good cup of
tea listening to the rain.
Speaker 2 (07:56):
Those are my ultimate relaxation ritual sound amazing
.
Speaker 1 (07:58):
Yeah, okay, last one for emotional regulation.
What is one emotion you findhard to handle?
Speaker 2 (08:05):
Ooh, getting real.
Why is it so important toacknowledge those like
challenging emotions?
Speaker 1 (08:11):
Because that's where the real growth happens right.
By shining a light on thoseemotions that we tend to avoid,
we can start to understand, likethe root causes Right, and then
we can develop more effectivestrategies for managing them.
That makes sense.
Remember, it's not aboutjudging ourselves for having
those emotions Right, it's aboutapproaching them with curiosity
and compassion.
(08:31):
Okay, making progress here Onto the next category DBT,
distress, tolerance.
These sound kind of intense.
What's the overall aim of thiscategory?
Speaker 2 (08:45):
Yeah, these prompts are designed to help you
navigate those really tough likeoverwhelming moments.
Speaker 1 (08:50):
Right.
Speaker 2 (08:50):
Everyone experiences them, but DBT provides these
tools to help you get throughthem with more resilience.
Speaker 1 (08:55):
Okay, I'm ready.
Hit me with a prompt.
Speaker 2 (08:56):
What's your go-to activity when you feel
overwhelmed?
This one is so relatable.
Speaker 1 (09:02):
Yeah.
Speaker 2 (09:02):
Everyone has those moments where it feels like it's
all just too much.
Speaker 1 (09:05):
Right.
Speaker 2 (09:06):
The key is to have a plan in place for how you're
going to navigate those moments.
Speaker 1 (09:10):
For sure.
Having a plan is key.
It's like having an emotionalfirst aid kit.
Speaker 2 (09:13):
Right.
Speaker 1 (09:14):
Ready to go?
Mine definitely involvesputting on some upbeat music and
just dancing it out.
It's amazing how movement andmusic can just shift your energy
.
What about you?
What's in your emotional firstaid kit?
Speaker 2 (09:25):
I love that.
It's so important to have thosego-to activities that help us
regulate our emotions and justfind that sense of calm.
You know, my go-to is taking afew deep breaths, focusing on my
breath and then visualizing apeaceful scene.
Speaker 1 (09:39):
Oh, that's nice.
Yeah, great strategies.
Okay, next prompt in this DBTdistress tolerance category how
do you stay calm in a reallytough situation?
That's a tough one.
Speaker 2 (09:49):
It is, and there's no one-size-fits-all answer right
Right.
But by reflecting on thisquestion, you can start to
identify what works for you.
Maybe, by reflecting on thisquestion, you can start to
identify what works for you.
Maybe it's those deep breathingexercises we just talked about.
Maybe it's removing yourselffrom the situation for a moment.
Or maybe it's, you know,talking to someone you trust.
The beauty of DBTs it reallyempowers you to create your own
personalized toolbox.
Speaker 1 (10:10):
I'm sensing a theme here.
Dbt is really all about gettingto know yourself better.
Speaker 2 (10:15):
Yeah.
Speaker 1 (10:15):
It's like understanding what makes you
tick, what helps you thrive andwhat throws you off balance.
You know, totally All right.
Last one from DBT distresstolerance.
What does it mean to be strongin hard times?
That's a powerful one to ponder.
Speaker 2 (10:30):
It really is, and I think it speaks to the heart of
resilience.
Speaker 1 (10:34):
Yeah.
Speaker 2 (10:34):
Strength isn't about never feeling overwhelmed or
never struggling.
It's about having the courageto face those challenges head on
, knowing that you have thetools and that inner strength to
get through them.
Speaker 1 (10:47):
Okay, I am loving this On to the next category DBT
interpersonal effectiveness.
Speaker 2 (10:53):
This one's all about building and maintaining healthy
relationships, which, as wediscussed earlier, is such a
crucial aspect of DBT.
Speaker 1 (11:00):
Absolutely Right about a time when you asked for
what you needed and it went well.
This is a good reminder that,like it's okay to ask for help.
Yes, we don't have to doeverything on our own.
Speaker 2 (11:10):
Absolutely, and often the people in our lives.
They want to support us, butthey might not know how.
Speaker 1 (11:15):
That's true.
Speaker 2 (11:16):
Asking for what you need, whether it's practical
help or emotional support, is asign of strength, not weakness.
Speaker 1 (11:22):
Oh, I like that.
I love that reframing.
Okay, next, interpersonaleffectiveness prompt.
How do you feel when someoneunderstands your point of view?
Honestly, it feels amazing,like a huge weight has been
lifted.
Speaker 2 (11:34):
It's a basic human need to feel seen and heard, and
when someone takes the time totruly understand our perspective
, it creates this deeperconnection and it strengthens
that relationship 100%.
Speaker 1 (11:49):
Okay, last one from this category what are some ways
you can improve yourfriendships?
Ooh, this is a good one to endon.
Speaker 2 (11:56):
It is.
It keeps us accountable right.
Speaker 1 (11:58):
Yeah.
Speaker 2 (11:59):
Relationships require effort and attention.
Speaker 1 (12:02):
It's true.
Speaker 2 (12:02):
By regularly reflecting on how we can show up
better for our friends.
You know we're investing inthose connections.
We're nurturing their growth.
Speaker 1 (12:09):
Love that.
Okay, ready for the finalcategory.
Speaker 2 (12:12):
Bring it on.
Speaker 1 (12:13):
This one's called DBT self-reflection.
I like how meta this is.
It's like we're journalingabout journaling.
Speaker 2 (12:19):
It's that next level self-awareness that DBT
encourages right Right.
It's not just about answeringthe prompts.
It's also about reflecting onwhat you've learned from the
process itself.
Speaker 1 (12:29):
Yeah, all right.
First prompt in DBTself-reflection.
What have you learned aboutyourself through DBT?
Speaker 2 (12:37):
Oh wow, that's a big one.
Speaker 1 (12:44):
Like we could do a whole other deep dive just on
that question Right.
It could be anything from likeidentifying your emotional
triggers to discovering newcoping mechanisms.
The beauty of DBT is that itreally is a journey of
self-discovery.
Speaker 2 (12:52):
So true.
Okay, next self-reflectionprompt.
What part of DBT do you findmost challenging?
No shame in admitting that someof this stuff is like hard.
Speaker 1 (13:02):
Absolutely, and it's important to approach it with a
sense of self-compassion right.
Speaker 2 (13:06):
Yeah, dbt is about progress, not perfection.
Speaker 1 (13:09):
Love that.
Okay, last prompt from thisdeep dive into DBT journaling.
Are you ready?
I'm ready.
How do you see your futurechanging because of dbt?
Wow, that's a powerful one toend on it is.
Speaker 2 (13:23):
It speaks to the transformative potential of this
work.
You know, dbt isn't just aboutmanaging emotions in the moment.
It's about building a moreresilient, more fulfilling life
over the long term this has beenamazing.
Speaker 1 (13:35):
I don't know about you, but I am feeling so
inspired to crack open a journaland try some of these prompts
myself.
Speaker 2 (13:40):
Me too.
And remember, you don't need tobe an expert in DBT to benefit
from these prompts.
Just start with a spirit ofcuriosity and see what you
discover.
Speaker 1 (13:48):
And if you're ready to take the plunge, you can find
the full list of 50 DBT journalprompts on the Stallion's
website.
We'll have the link for you inour show notes.
What if the simple act ofasking yourself these questions,
regardless of the answers, isalready a step towards positive
change?
Speaker 2 (14:03):
That is a powerful thought.
All right everyone, until nexttime.
Happy journaling.
Ever feel like you're just bombarded with all this
advice on how to be happier andmore emotionally resilient, like
where do you even start Right?
Well, get ready to dive intosomething surprisingly
approachable DBT journaling.
It's like a roadmap fornavigating those, you know,
choppy emotional waters we allface.
Speaker 2 (00:19):
And you know a lot of people hear DBT and they think
therapy not for me.
But DBT, which stands fordialectical behavior therapy, is
really about building lifeskills.
Exactly it's for anyone whowants to like understand their
emotions better, develop thosehealthier ways to deal with
stress.
Yeah and yeah, build thosestronger relationships too.
Speaker 1 (00:38):
And journaling is just one of the tools that can
help make it all click, andwe've got a treasure chest of
prompts to explore today.
Our deep dive is sourced fromLestallium.
They've put together 50, yes,50, dbt journal prompts that
promise to like, boost youremotional intelligence.
Speaker 2 (00:56):
Wow, 50.
Speaker 1 (00:57):
Yeah, but before you think, 50, that's a whole lot of
journaling.
Relax, we're not going line byline.
Speaker 2 (01:02):
Okay, good.
Speaker 1 (01:03):
Instead, we're going to unpack why these prompts are
structured, the way they are,how they connect to like those
core principles of DBT and, mostimportantly, what you, the
listener, can gain from tryingthem out.
Speaker 2 (01:14):
It's like getting a backstage pass, not just what
the prompts are asking, but youknow why.
They're designed to spark thoseaha moments that can lead to
well, real change.
Speaker 1 (01:23):
And the article really emphasizes that DBT
journaling isn't about fillingpages just to fill pages, you
know.
It's about uncovering thosehidden triggers that might be
holding you back and building upyour mental resilience, one
thought at a time.
Speaker 2 (01:37):
Exactly, and that's what's so empowering about DBT.
It operates on this principlethat you have the power within
you to learn how to manage eventhose, you know, difficult
emotions.
Speaker 1 (01:47):
Right.
Speaker 2 (01:48):
And not to eliminate them altogether, because, let's
face it, we're human, we'regoing to feel things right.
Speaker 1 (01:53):
Yeah, it's part of the deal.
Speaker 2 (01:55):
It's about learning to ride those waves, so to speak
, and through that process youdevelop those healthier coping
mechanisms, you build a strongersense of self and and
ultimately, you cultivate morefulfilling relationships.
Speaker 1 (02:08):
It's true.
One thing that really jumpedout at me in this article was
the emphasis on mindfulness.
They use this phrase acuteawareness, which I just I love
that.
It's like mindfulness,especially when you're
practicing it through journaling.
It helps you stay grounded evenwhen life throws those
inevitable curveballs, you know.
Speaker 2 (02:26):
Yeah, and there's some fascinating science backing
that up too.
Mindfulness at its core isabout paying attention to the
present moment without judgment.
Speaker 1 (02:34):
Right.
Speaker 2 (02:34):
It's like hitting the pause button on that constant
stream of thoughts and justobserving what's happening right
here, right now yeah.
And studies show that thissimple practice can actually
change how our brains respond tostress.
Speaker 1 (02:48):
Wait, so you're telling me that just taking a
few moments to just be canactually rewire my brain to
better handle stress?
Speaker 2 (02:56):
It's true.
Think of it this way Every timeyou practice mindfulness,
you're essentially strengtheningthose neural pathways in your
brain that are responsible foremotional regulation.
It's like building a mentalmuscle the more you use it, the
stronger it gets and the betteryou become at managing those
stress responses.
Speaker 1 (03:14):
Okay, that makes a lot of sense.
So mindfulness helps us becomemore aware of our emotions, but
this article didn't just stopthere, did it?
It went on to talk about howDBT can actually help us show up
better in our relationships too.
Speaker 2 (03:28):
Right, it's so important and, I think, often
overlooked.
Speaker 1 (03:31):
We tend to think of emotional well-being as this
solitary pursuit, but how wemanage our emotions has a ripple
effect on everyone around us,and DBT helps us bridge that gap
between our inner world and ourinteractions with others us
bridge that gap between ourinner world and our interactions
with others, and they had somereally practical examples in the
article, like how DBT can helpyou set healthier boundaries,
which, let's be honest, it'ssomething a lot of us could
(03:52):
probably benefit from.
They also touched on the powerof active listening, like really
being present and engaged whensomeone is speaking.
Speaker 2 (03:59):
Yeah, and the best part is, these skills aren't
just for people in therapy.
Speaker 1 (04:03):
Yeah.
Speaker 2 (04:03):
Right.
Imagine the impact these skillscould have in your own life, at
work, in your personalrelationships, even in how you
see yourself.
What if, just by honing thosecommunication skills, learning
to advocate for your needs, youcould experience greater harmony
and understanding in all areasof your life?
Speaker 1 (04:20):
It makes you think, huh, okay.
So we've talked aboutmindfulness, we've talked about
relationships, but now I thinkit's time to get to the good
stuff.
The actual journal promptsthemselves, so the article
breaks them down into fivecategories.
It's like workout zones foryour emotional fitness.
I like that Right.
Yeah, ready to do a littlewarm-up with me?
Speaker 2 (04:38):
Let's do it.
Speaker 1 (04:39):
All right.
So, under mindfulness, thefirst prompt is what are three
things you can see, hear andtouch right now?
So, this one.
This is all about grounding youin the present moment, right
here, right now, and it's such asimple exercise, but it really
helps to shift your focus awayfrom those racing thoughts,
anxieties, all that stuff.
(04:59):
So for me, I'm looking at mynotes, I'm hearing the birds
chirping outside my window and Ican feel the smooth surface of
my desk.
See, already feeling like morecentered.
What about you?
What are your three things?
Speaker 2 (05:17):
Well, I love that this prompt reminds us that
mindfulness isn't some, you know, esoteric practice.
It's really about finding thoselittle anchors in your everyday
experience.
So true, yeah.
Speaker 1 (05:22):
Okay, prompt number two from mindfulness.
Right about a time when beingmindful changed your day Ooh,
now this one is getting juicy.
Ooh yeah, I'm thinking back toa moment when I was feeling
super stressed about a deadlineand, instead of letting that
anxiety just like spiral, I tooka few minutes to just breathe,
(05:42):
focus on my senses, and you knowwhat?
It totally shifted my energy.
Speaker 2 (05:46):
Yeah.
Speaker 1 (05:47):
I was able to approach the task with a clearer
mind, and I actually ended uplike enjoying the process.
Speaker 2 (05:52):
That's amazing.
It was crazy yeah.
Speaker 1 (05:54):
Okay, last one for mindfulness, and this one really
made me think.
How do you think mindfulnesscan make you happier?
What comes to mind for you withthat one?
Speaker 2 (06:10):
I think for me, it's about recognizing that happiness
isn't some distant destination.
Right, it's about savoringthose small everyday moments of
joy that we often overlook whenwe're caught up in our heads.
Mindfulness helps us hit thatpause button and really truly
appreciate the richness of ourlives right here, right now.
Speaker 1 (06:25):
So true?
Okay, ready to move on to thenext category.
Speaker 2 (06:28):
Yeah, let's do it.
Speaker 1 (06:29):
This one is called emotional regulation, and the
first prompt asks right about atime when you controlled your
anger.
Speaker 2 (06:37):
Well, Hmm, yeah.
Speaker 1 (06:39):
You know, what's helpful about this prompt is
that it focuses on yourstrengths.
Speaker 2 (06:42):
Okay.
Speaker 1 (06:43):
It's so easy to get caught up in the times.
We didn't handle our emotionswell.
Speaker 2 (06:46):
Right, but by reflecting on a time when you
did, you're essentiallyreinforcing those positive
coping mechanisms.
Speaker 1 (06:53):
Oh, I like that.
Speaker 2 (06:54):
You're reminding yourself that you have the power
to choose how you respond.
Speaker 1 (06:57):
That reframing is that's so helpful.
It's not about beatingourselves up for the past, you
know, it's like celebratingthose moments when we showed up
as our best selves.
Okay, what's next?
Speaker 2 (07:08):
All right.
The next prompt in emotionalregulation asks what are some
things that make you feelpeaceful?
So this one, this one's allabout identifying your personal
sources of comfort and calm.
Speaker 1 (07:20):
Okay.
Speaker 2 (07:21):
It's like creating a toolbox of self-soothing
techniques that you can drawupon when you're feeling
overwhelmed.
Speaker 1 (07:27):
This prompt.
It makes me think about theimportance of self-care.
Speaker 2 (07:31):
Yes, which is not selfish?
No, not at all.
Speaker 1 (07:33):
It's about giving ourselves permission to recharge
and refuel so we can show upmore fully.
You know, yeah, for me it'scurling up with a good book,
taking a walk in nature orlistening to music.
What about you?
Speaker 2 (07:52):
What are your, your, like go-to's for feeling
peaceful?
Speaker 1 (07:54):
oh, a hot bath with some epsom salts, a good cup of
tea listening to the rain.
Speaker 2 (07:56):
Those are my ultimate relaxation ritual sound amazing
.
Speaker 1 (07:58):
Yeah, okay, last one for emotional regulation.
What is one emotion you findhard to handle?
Speaker 2 (08:05):
Ooh, getting real.
Why is it so important toacknowledge those like
challenging emotions?
Speaker 1 (08:11):
Because that's where the real growth happens right.
By shining a light on thoseemotions that we tend to avoid,
we can start to understand, likethe root causes Right, and then
we can develop more effectivestrategies for managing them.
That makes sense.
Remember, it's not aboutjudging ourselves for having
those emotions Right, it's aboutapproaching them with curiosity
and compassion.
(08:31):
Okay, making progress here Onto the next category DBT,
distress, tolerance.
These sound kind of intense.
What's the overall aim of thiscategory?
Speaker 2 (08:45):
Yeah, these prompts are designed to help you
navigate those really tough likeoverwhelming moments.
Speaker 1 (08:50):
Right.
Speaker 2 (08:50):
Everyone experiences them, but DBT provides these
tools to help you get throughthem with more resilience.
Speaker 1 (08:55):
Okay, I'm ready.
Hit me with a prompt.
Speaker 2 (08:56):
What's your go-to activity when you feel
overwhelmed?
This one is so relatable.
Speaker 1 (09:02):
Yeah.
Speaker 2 (09:02):
Everyone has those moments where it feels like it's
all just too much.
Speaker 1 (09:05):
Right.
Speaker 2 (09:06):
The key is to have a plan in place for how you're
going to navigate those moments.
Speaker 1 (09:10):
For sure.
Having a plan is key.
It's like having an emotionalfirst aid kit.
Speaker 2 (09:13):
Right.
Speaker 1 (09:14):
Ready to go?
Mine definitely involvesputting on some upbeat music and
just dancing it out.
It's amazing how movement andmusic can just shift your energy
.
What about you?
What's in your emotional firstaid kit?
Speaker 2 (09:25):
I love that.
It's so important to have thosego-to activities that help us
regulate our emotions and justfind that sense of calm.
You know, my go-to is taking afew deep breaths, focusing on my
breath and then visualizing apeaceful scene.
Speaker 1 (09:39):
Oh, that's nice.
Yeah, great strategies.
Okay, next prompt in this DBTdistress tolerance category how
do you stay calm in a reallytough situation?
That's a tough one.
Speaker 2 (09:49):
It is, and there's no one-size-fits-all answer right
Right.
But by reflecting on thisquestion, you can start to
identify what works for you.
Maybe, by reflecting on thisquestion, you can start to
identify what works for you.
Maybe it's those deep breathingexercises we just talked about.
Maybe it's removing yourselffrom the situation for a moment.
Or maybe it's, you know,talking to someone you trust.
The beauty of DBTs it reallyempowers you to create your own
personalized toolbox.
Speaker 1 (10:10):
I'm sensing a theme here.
Dbt is really all about gettingto know yourself better.
Speaker 2 (10:15):
Yeah.
Speaker 1 (10:15):
It's like understanding what makes you
tick, what helps you thrive andwhat throws you off balance.
You know, totally All right.
Last one from DBT distresstolerance.
What does it mean to be strongin hard times?
That's a powerful one to ponder.
Speaker 2 (10:30):
It really is, and I think it speaks to the heart of
resilience.
Speaker 1 (10:34):
Yeah.
Speaker 2 (10:34):
Strength isn't about never feeling overwhelmed or
never struggling.
It's about having the courageto face those challenges head on
, knowing that you have thetools and that inner strength to
get through them.
Speaker 1 (10:47):
Okay, I am loving this On to the next category DBT
interpersonal effectiveness.
Speaker 2 (10:53):
This one's all about building and maintaining healthy
relationships, which, as wediscussed earlier, is such a
crucial aspect of DBT.
Speaker 1 (11:00):
Absolutely Right about a time when you asked for
what you needed and it went well.
This is a good reminder that,like it's okay to ask for help.
Yes, we don't have to doeverything on our own.
Speaker 2 (11:10):
Absolutely, and often the people in our lives.
They want to support us, butthey might not know how.
Speaker 1 (11:15):
That's true.
Speaker 2 (11:16):
Asking for what you need, whether it's practical
help or emotional support, is asign of strength, not weakness.
Speaker 1 (11:22):
Oh, I like that.
I love that reframing.
Okay, next, interpersonaleffectiveness prompt.
How do you feel when someoneunderstands your point of view?
Honestly, it feels amazing,like a huge weight has been
lifted.
Speaker 2 (11:34):
It's a basic human need to feel seen and heard, and
when someone takes the time totruly understand our perspective
, it creates this deeperconnection and it strengthens
that relationship 100%.
Speaker 1 (11:49):
Okay, last one from this category what are some ways
you can improve yourfriendships?
Ooh, this is a good one to endon.
Speaker 2 (11:56):
It is.
It keeps us accountable right.
Speaker 1 (11:58):
Yeah.
Speaker 2 (11:59):
Relationships require effort and attention.
Speaker 1 (12:02):
It's true.
Speaker 2 (12:02):
By regularly reflecting on how we can show up
better for our friends.
You know we're investing inthose connections.
We're nurturing their growth.
Speaker 1 (12:09):
Love that.
Okay, ready for the finalcategory.
Speaker 2 (12:12):
Bring it on.
Speaker 1 (12:13):
This one's called DBT self-reflection.
I like how meta this is.
It's like we're journalingabout journaling.
Speaker 2 (12:19):
It's that next level self-awareness that DBT
encourages right Right.
It's not just about answeringthe prompts.
It's also about reflecting onwhat you've learned from the
process itself.
Speaker 1 (12:29):
Yeah, all right.
First prompt in DBTself-reflection.
What have you learned aboutyourself through DBT?
Speaker 2 (12:37):
Oh wow, that's a big one.
Speaker 1 (12:44):
Like we could do a whole other deep dive just on
that question Right.
It could be anything from likeidentifying your emotional
triggers to discovering newcoping mechanisms.
The beauty of DBT is that itreally is a journey of
self-discovery.
Speaker 2 (12:52):
So true.
Okay, next self-reflectionprompt.
What part of DBT do you findmost challenging?
No shame in admitting that someof this stuff is like hard.
Speaker 1 (13:02):
Absolutely, and it's important to approach it with a
sense of self-compassion right.
Speaker 2 (13:06):
Yeah, dbt is about progress, not perfection.
Speaker 1 (13:09):
Love that.
Okay, last prompt from thisdeep dive into DBT journaling.
Are you ready?
I'm ready.
How do you see your futurechanging because of dbt?
Wow, that's a powerful one toend on it is.
Speaker 2 (13:23):
It speaks to the transformative potential of this
work.
You know, dbt isn't just aboutmanaging emotions in the moment.
It's about building a moreresilient, more fulfilling life
over the long term this has beenamazing.
Speaker 1 (13:35):
I don't know about you, but I am feeling so
inspired to crack open a journaland try some of these prompts
myself.
Speaker 2 (13:40):
Me too.
And remember, you don't need tobe an expert in DBT to benefit
from these prompts.
Just start with a spirit ofcuriosity and see what you
discover.
Speaker 1 (13:48):
And if you're ready to take the plunge, you can find
the full list of 50 DBT journalprompts on the Stallion's
website.
We'll have the link for you inour show notes.
What if the simple act ofasking yourself these questions,
regardless of the answers, isalready a step towards positive
change?
Speaker 2 (14:03):
That is a powerful thought.
All right everyone, until nexttime.
Happy journaling.
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