I’m getting ready to enter a PHP (Partial Hospitalization Program) after my time in a psych hospital, and I have some anxiety. And shame. And judgements. So, use a lite version of Cope Ahead for how to manage my anxiety, and then do some self-validation by way of comparing where I am now to where I was 4 years ago. A little bit of Check the Facts squeezes it’s way in there too.

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

- Nonjudgementally;

Interpersonal Effectiveness Handout 17 – Validation;

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation;

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Emotion Regulation Handout 8 – Check the Facts;

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead

- Cope Ahead;

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 7 – Distracting (Wise Mind ACCEPTS);

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More resources are available at https://therapize.joygerhard.com/

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