DBT Weekly - Stephanie Alexis Edsall

Behavior is caused (all of it) - DBT Weekly - Season 2 - Episode 15 Jan 21, 2022

Try to remember that all behavior is caused, and working to find why it happened, rather than resorting to blame or judgment :) Let's look at how behavior in our own lives and others has been reinforced. Positive and Negative don't mean good or bad in this skill set. It's about adding or taking away! Adding a "reward" (even if it's not effective) is positive. Removing pain or providing relief is a negative reinforcer!

Also, my asthma is rough today! Thanks for listening!

PS Dialectics is incompatible with blame!!!! Be an effective project! :D

Transforming suffering - DBT Weekly - Season 2 - Episode 14 Dec 01, 2021

There is no realm where only happiness exists. It's up to us as humans to find ways to transform suffering and increase happiness.

Willingness and Willfulness - DBT Weekly - Season 2 - Episode 13 Nov 08, 2021

This time, I discuss being willing and the opposite, willfulness. This is a reminder to the original episode 19 in season 1. Grab a copy of Marsha's book! It's enlightening and you won't be sad you got the book! Practice being willing - recall that life has pain, and when we avoid it, we increase our own suffering.

Brain Training - DBT Weekly - Season 2 - Episode 12 Oct 11, 2021

DBT is NOT a trauma therapy, nope. It really does work and help get READY to process trauma. Take a listen to what DBT can seem like!

Biosocial Theory of DBT - DBT Weekly - Season 2 - Episode 11 Sep 30, 2021

There are three areas of emotional vulnerability and only one area can be controlled and or changed. Take a listen!

Active Passivity vs Apparent Competence - DBT Weekly Season 2 - Episode 10 Jul 28, 2021

When all else fails, use skills~ this episode centers around the final secondary dialectic taught in DBT. Have you ever wanted someone else to solve your problems? Or have you been unable to let others know you don't know what the heck you're doing? This one is for you! Emotion Regulation techniques discussed as well.

Unrelenting Crisis vs. Inhibited Grieving - DBT Weekly - Season 2 - Episode 9 May 17, 2021

This is all about secondary dialectics found in DBT. Give a listen if you are experiencing many kinds of crises and you want to figure out how to make the cycle stop!

Emotional Vulnerability vs. Self-Invalidation - DBT Weekly Season 2 - Episode 8 May 04, 2021

Do you or someone you know invalidate themselves when they experience an emotion they don't know how to handle?

Covid and DBT - DBT Weekly Season 2 Episode 7 Apr 10, 2021

What skills have you been using for the last year? What have you been able to notice and accomplish? Have you been hard on yourself or others? Listen up! :D

Trouble with DEARMAN - DBT Weekly Season 2 - Episode 6 Mar 28, 2021

Have you had a hard time with the DEARMAN skill? Here is a review and some reminders that will improve your skills use!

Being Dialectical - DBT Weekly Season 2 - Episode 5 Mar 08, 2021

DBT teaches that there is no absolute truth, and when being dialectical is the most effective choice, often there is much more freedom in letting go of being right and being able to notice both sides of a situation. This takes practice and being willing first and foremost to let go of being right.

Myths vs Facts of BPD - DBT Weekly Season 2 - Episode 4 Feb 23, 2021

Have you heard things about Borderline Personality Disorder that you want to fact check? Here are 7 myths that have been busted for your listening enjoyment. This episode is for anyone that struggles themselves, or has a friend or family member that is struggling. Please help spread awareness and stop the hurtful myths.

Expert mind vs. Curious mind! - DBT Weekly Season 2 - Episode 3 Feb 18, 2021

Are you someone that sometimes gets stuck in an expert mindset? Know someone that does? This is a short, gentle reminder of what this looks like and why it's unhelpful. Review your mindfulness "how" skills and remember to find observable facts, rather than basing info on judgments!

When the Emotion is Justified, Time to Problem Solve! - DBT Weekly - Season 2 Episode 2 Feb 09, 2021

What do you do when it's time to problem solve?

Using the STOP skill in relationships - DBT Weekly Season 2 - Episode 1 Nov 10, 2020

Are you an impulsive human? Do you sometimes blurt out things and wish you didn't? This is a distress tolerance skill that was designed to help us out with controlling impulsive behavior.

Troubleshooting ER skills - DBT Weekly Episode 47 Oct 29, 2020

Have you had any troubles trying to use these emotion regulation skills? Take a listen and find out ways to problem solve this issue!

Mindfulness of current emotions - DBT Weekly Episode 46 Mar 10, 2020

This week focuses on being mindful of what emotions we are experiencing, when they happen! This episode also focuses on when we are at our skills breakdown point.

Nightmare and sleep protocol - DBT Weekly Episode 45 Feb 24, 2020

This episode describes ways to rewrite bad dreams. I have also included ways to help you fall asleep and if you struggle with sleep, this episode is for YOU!

PLEASE skills from Emotion Regulation - DBT Weekly Episode 44 Feb 18, 2020

This week we will talk about PLEASE! Treat PhysicaL illness, balance Eating, avoid mood-Altering substances, balance Sleep, get Exercise. Each letter that has been capitalized in this description represents the acronym for PLEASE! Balance that body!

Coping Ahead - DBT Weekly Episode 43 Feb 11, 2020

Ever had a tough situation that seems to happen regularly? Or what about just having some fear about going into a new situation?? This skill is so useful for a variety of reasons, and we get to dive into it, this week!

Building Mastery - DBT Weekly Episode 42 Feb 04, 2020

This week we discuss ways to build mastery! Find something difficult, yet possible, and keep at it! This skill helps to lower depression by accomplishing tasks, large and small!

Accumulating Positive Emotions - DBT Weekly 41 Jan 27, 2020

This week focuses on ways we can accumulate positives! This is an emotion regulation skill that helps reduce vulnerabilities to emotion mind!

Opposite Action vs. Problem Solving - DBT Weekly Episode 40 Jan 20, 2020

This week, I focus on these two skills and when to use them after checking the facts! Also, this is the 40th episode! I am so excited to be teaching these skills!

Problem Solving - DBT Weekly Episode 39 Jan 16, 2020

This week includes talking about how to solve problems, when our emotions DO fit the facts!

Opposite Action - DBT Weekly Episode 38 Jan 01, 2020

This episode focuses on opposite action and how to move through your emotions to change them!

Check the Facts - DBT Weekly Episode 37 Dec 21, 2019

As promised, we discuss check the facts today. I give a personal example at the end, this is a longer episode, hopefully you can make it to the end!

Observing and describing emotions - DBT Weekly Episode 36 Dec 12, 2019

This episode focuses on our "what" skills of mindfulness in regard to observing and describing emotions!

The Model of Emotions - DBT Weekly Episode 35 Dec 05, 2019

This episode I discuss how emotions are created, and how we can change components of the model of emotions, in order to change our emotional experience. This is from the Emotion Regulation module.

Things that hinder emotion regulation - DBT Weekly Episode 34 Nov 26, 2019

This episode focuses on what makes it so tough to regulate emotions! Find out for yourself what that may be!

Emotion Regulation Intro - DBT Weekly Episode 33 Nov 12, 2019

This week I discuss understanding and naming your emotions! If you can name it, you can tame it! Listen for further instructions!

Extinction, satiation and punishment - DBT Weekly Episode 32 Nov 05, 2019

This is the final episode of interpersonal effectiveness! This week is all about stopping an undesired behaivor! Check it out, see what works for you!

Changing Behavior Strategies with Reinforcement - DBT Weekly Episode 31 Oct 30, 2019

Today is about reinforcement! Figure out what behaviors you would like to change, learn about schedules and shaping, also!

Validation - DBT Weekly Episode 30 Oct 22, 2019

This week is all about validation! Learn what is it and how to do it! Also, there are some tips on how to recover from invalidation.

Walking the Middle Path and Dialectics DBT Weekly Episode 29 Oct 18, 2019

This week I discuss being able to walk the middle path! Also, this week focuses on being dialectic, and how to do it! Practice is what this is all about!

Ending Destructive Relationships - DBT Weekly Episode 28 Oct 07, 2019

Interpersonal effectiveness: how to end destructive relationships, using mindfulness, emotion regulation and interpersonal effectiveness skills!

Ending Relationships - DBT Weekly Episode 27 Sep 23, 2019

Today I talk about "mindfulness of others" and I hope you enjoy the show. We are still discussing Interpersonal Effectiveness and we are in the final weeks of this module. sIt's not a long episode, it's important, nonetheless. Keep practicing your skills!

Finding Potential Friends - DBT Weekly Episode 26 Sep 16, 2019

This is a fun one! It's all about learning how to find friends and getting them to like you!! Seems simple, yet so many of us have this issue. It's going to take some practice if you feel like you have never really been good at it! Take your time and don't give up. We are still in the Interpersonal Effectiveness module. Stay tuned for next week's episose where I will discuss "Mindfulness of others"! Have an effective week!!!

FAST skills from Interpersonal Effectiveness - DBT Weekly Episode 25 Sep 02, 2019

This week the FAST set of skills is described. This week focuses primarily on self-respect effectiveness. When using a DEARMAN, this is the other set of skills that helps us maintain our self respect during communication.

GIVE Skills from Interpersonal Effectiveness - DBT Weekly Episode 24 Aug 26, 2019

Hey friends! Today I discuss the GIVE!! GIVE it a try ;) I bet it will not disappoint! Have a swell week and we will see you back here next time!!

DEARMAN - DBT Weekly Episode 23 Aug 19, 2019

Today it's all about DEARMAN!!! Finally! Learn an effective way to get what you want and need, as well as say no to unwanted requests! This is a great skill to practice with anyone! The best part is with practice, you can try easy things! Caroline mentioned a grad student did his skills practice for DEARMAN at a Taco Bell drive thru! You really don't have to overthink these practice runs, and having a script actually makes conversations go more smoothly, because you already have an idea of what you're planning on saying! Good luck this week!

DBT Weekly Friendly Episode Aug 14, 2019

This week I need to use my own skills. I am noticing some emotions about this week and last month. I am noticing guilt for not doing an episode, and shame. I am noticing sadness as well, for a few reasons. I am also noticing extreme gratitude and happiness for wahat I have in my own life and the goals I get to work on, daily. As for the feelings I don't particularly feel like hauling around, I will use my distress tolerance skills and mindfulness skills to stay anchored to the present moment and work on managing stress.

Prioritizing Goals in Interpersonal Effectiveness - DBT Weekly Episode 22 Aug 05, 2019

This week I talk about important factors to consider when asking for something or saying no to a request. DEARMAN is next week, so keep staying tuned!

What gets in the way of being interpersonally effective - DBT Weekly Episode 21 Jul 29, 2019

This week, I finish talking about the things that get in our way of being effective interpersonally! I introduce the three core skills for the next coming weeks, so get ready for some amazing and helpful skills!

What gets in the way of being interpersonally effective? DBT Weekly Episode 20 Jul 22, 2019

Today we finally go on to another module. But not before I remind everybody of what we have learned so far!!! This week's discussion is about the things that get in the way of being inter-personally effective. Good luck this week!!

More reality acceptance skills - DBT Weekly Episode 19 Jul 15, 2019

This is the last section in Distress Tolerance. Discussed are the last several reality acceptance skills! These are some of my all time favorites, especially half-smile, willing hands. It literally helped me get through grad school when I wanted to quit.

Radical Acceptance - DBT Weekly Episode 18 Jul 08, 2019

Today it's all about radical acceptance. This is a super tough skill to learn and apply! This one will FOR SURE take practice! It's a struggle, and it's all worth it! Keep fighting and working for a life worth living, even if it has pain in it! You can do this!!!

IMPROVE the moment - DBT Weekly Episode 17 Jul 01, 2019

This week I finish "Improve" the moment skills! I discuss relaxation, one thing in the moment, vacation and encouragement! Do yourself a favor and try some of these skills out this week!

IMPROVE the moment - DBT Weekly Episode 16 Jun 25, 2019

This week I begin to discuss IMPROVE! I is for Imagery, M is for Meaning and P is for Prayer/Meditation. Don't let that scare you away or anything! Give a listen and practice your skills :)

Pros and Cons and Self-soothe - DBT Weekly Episode 15 Jun 17, 2019

This week, I discuss doing a pros and cons as a distress tolerance skill! It really does work. Also I go over self-soothe! There a countless ways to self-soothe, effectively and in a healthy way! Give a listen! Thanks for being here!

Wise Mind ACCEPTS Part 3 - DBT Weekly Episode 14 Jun 10, 2019

This week I finish off ACCEPTS! I discuss thoughts and sensations. Try out the skills you have learned and continue to learn!

Wise Mind ACCEPTS Part 2- DBT Weekly Episode 13 Jun 03, 2019

This week I discuss the next three letters in ACCEPTS from distress tolerance! Comparisons, emotions and pushing away are what you can expect to learn about this week!

Wise Mind ACCEPTS Part 1 - DBT Weekly Episode 12 May 20, 2019

This week I start discussing ACCEPTS. Wise Mind ACCEPTS, and once you learn all the words in this fancy acrostic, the skills arsenal will undoubtedly grow. I invite each and everyone of you to listen and practice the first two letters in this distress tolerance skill! Activities and Contributing - have a great week practicing!

TIPP Part 2 - DBT Weekly Episode 11 May 14, 2019

This week I discuss why I didn't have an episode last week as well as the rest of TIPP! Give a listen and practice the skills to help survive a crisis!

The STOP skill - DBT Weekly Episode 9 May 01, 2019

This week I focus on crisis survival, and in particular the stop skill. Give a listen, leave feedback if this is useful for you! Remember to be practicing your other skills so often, that they become automatic! Thank you for listening and supporting your own mental health!

TIPP Part 1 - DBT Weekly Episode 10 Apr 29, 2019

This week, I begin to talk about the T and the I in TIPP! Wanna save yourself in times of crisis? Who doesn't? Check out the skills in this episode to continue helping yourself work through a crisis and not make it worse. Get your ice cubes out! Get your running shoes out, too, while you're at it! We are having a skillful week!

Act Effectively - DBT Weekly Episode 8 Apr 19, 2019

This week, I talk about doing what works, and being right!! Learn to act effectively in your affairs, and keep in mind this takes LOTS of practice. I encourage all of us to continue the practice!

Stop multitasking! Practice one-mindfulness from the HOW skills of mindfulness - DBT Weekly Episode 7 Apr 19, 2019

This week, I discuss one-mindfully, the second to last part of the HOW skills in mindfulness. Join me in the challenge of dropping the idea of multitasking being the ONLY way to do things! Challenge accepted!

The mindfulness HOW skill of being non-judgmental - DBT Weekly Episode 6 Apr 19, 2019

This week, the first part of HOW we do mindfulness is explained! Learn to discard unhelpful judgments and work on making decisions. Remember to keep practicing the other skills we have learned, thus far. Leave a comment, feedback is welcome! What kinds of things do you want to hear about, and we can work into an episode with skills!

Mindfulness skills of participating and describing - DBT Weekly Episode 5 Apr 19, 2019

This weeks episode is all about participating and describing! I think describing is one of Marsha's main building blocks to DBT! Let's practice how to describe!

Wise Mind - DBT Weekly Episode 4 Apr 17, 2019

Today, I discuss the Wise Mind skill! This week take some time to REALLY get in touch with this skill, and practice it! Leave a comment about your experience! Thank you for listening!

Mindfulness, it's a super power! - DBT Weekly Episode 3 Apr 16, 2019

Mindfulness is more than a buzzword. This is a practice to help increase mental health, richness and joy in ones life, and to practice accepting reality as it is. Listen to this guided imagery, when you are not driving please (unless you can safely park for a moment), and take some time out of your day and week to try this exercise out! It's gonna get skilly!! Get your mindfulness hats on!

Marsha talks about mindfulness - DBT Weekly Episode 2 Apr 16, 2019

This track includes some audio from Marsha Linehan, the founder of DBT. She talks about the reasons for mindfulness. It's a buzzword lately, everyone is talking about it. But do they really know what mindfulness is? These next few weeks will focus on observing, describing and participating in your very own life.

DBT Weekly Episode 1 - What is DBT?! Biosocial theory and other fun facts Apr 16, 2019

This is the first episode of our podcast! It's an intro to DBT and what it's all about! Feel free to leave a comment, or send an email! uofudbt@gmail.comThanks for listening!

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