Recorded on Oct 18, 2023This is a deviation from my normal content, but a genocide warrants it. Part 4 of a 4-part series, this episode focuses on what is and isn't antisemitism, shares the perspective of some Jewish folks, and ends with the most important voices in the room: Palestinians in Gaza. Rather than me talking about therapy skills (or even talking all that much period), I've collected videos, posts, websites from dozens of Instagram accounts, TikTok accounts, news outlets, non-profits, etc. that have helped inform my understanding of what's going on in Gaza. Palestine must be free.ResourcesYoutube video of this episodeSpreadsheet of all references in this episodeLinks of ways to take actionPublic tool kit———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.

Recorded on Oct 17, 2023This is a deviation from my normal content, but a genocide warrants it. Part 3 of a 4-part series, this episode focuses on white supremacy and the United States' complicity in the Israeli genocide against Palestinians. Rather than me talking about therapy skills (or even talking all that much period), I've collected videos, posts, websites from dozens of Instagram accounts, TikTok accounts, news outlets, non-profits, etc. that have helped inform my understanding of what's going on in Gaza. Palestine must be free.ResourcesYoutube video of this episodeSpreadsheet of all references in this episodeLinks of ways to take actionPublic tool kit———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.

Recorded on Oct 17, 2023This is a deviation from my normal content, but a genocide warrants it. Part 2 of a 4-part series, this episode focuses on propaganda and how to identify misinformation. Rather than me talking about therapy skills (or even talking all that much period), I've collected videos, posts, websites from dozens of Instagram accounts, TikTok accounts, news outlets, non-profits, etc. that have helped inform my understanding of what's going on in Gaza. Palestine must be free.ResourcesYoutube video of this episodeSpreadsheet of all references in this episodeLinks of ways to take actionPublic tool kit———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.

Recorded on Oct 16, 2023This is a deviation from my normal content, but a genocide warrants it. Part 1 of a 4-part series, this episode focuses on the historical context of Israel's colonialization of historic Palestine. Rather than me talking about therapy skills (or even talking all that much period), I've collected videos, posts, websites from dozens of Instagram accounts, TikTok accounts, news outlets, non-profits, etc. that have helped inform my understanding of what's going on in Gaza. Palestine must be free.ResourcesYoutube video of this episodeSpreadsheet of all references in this episodeLinks of ways to take actionPublic tool kit———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.

During this episode, I’m pretty annoyed at the experience of doing therapy and I’m not shy about showing it. So I observe and describe what it feels like to do exposure therapy. In listening back to the main recording, I have an epiphany: part of what makes exposure so painful is that I’m judging my own thoughts as I’m having them. And like a bull in a China shop, I wreak a lot of havoc on myself without meaning to. Join me as I peel back the layers of my judgements.Helpful resources from this episode: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; Emotion Regulation Handout 6 – Ways to Describe Emotions; Distress Tolerance Handout 11 – Radical Acceptance; Distress Tolerance Handout 15 – Mindfulness of Current Thoughts; Other resources used in this episode: Tiktok: video from @ayandastood———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.

It’s post-exposure processing time while climbing stairs! After doing exposure to traumatic invalidation, I know enough to know that I need to practice acceptance to something, but I’m not sure what that something is. It takes some venting and meandering to home in on the facts – which include my feelings. I also come up with a coping thought to use in the future.Helpful resources from this episode: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: Emotion Regulation Handout 11 – Figuring Out Opposite Actions Anger; Distress Tolerance Handout 11 – Radical Acceptance; Distress Tolerance Handout 11A – Radical Acceptance: Factors That Interfere; Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step; Other resources used in this episode: Treating Trauma in Dialectical Behavior Therapy: The DBT Prolonged Exposure Protocol (DBT PE) by Melanie S. Harned, PhD, ABPP———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTok.Like what you hear? Support me and this podcast on Patreon.

I'm observing some surprising behavior from a couple former partners and feeling absolutely ill over it. I practice some observe and describe to figure out what I'm feeling, chat with my wise mind a bit, and ultimately practice opposite action to the guilt that comes up when I'm communicating boundaries.Helpful resources from this episode: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 1A – Mindfulness Definitions; Mindfulness Handout 3 – Wise Mind: States of Mind; Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills; Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills; Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);Emotion Regulation Handout 7 – Overview: Changing Emotional Responses; Emotion Regulation Handout 10 – Opposite Action; Emotion Regulation Handout 11 – Figuring Out Opposite Actions; Other resources used in this episode: Wise Mind Venn diagram - my version———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.

Wanna hear what intellectualizing emotions sounds like? The recording featured in the middle of this episode has a bunch of that. As part of my exposure therapy homework, I'm doing exposure to job hunting and intellectualizing the shit out of my feelings of hopelessness and despair. It's not effective. However, I do end the episode by trying out a new skill: Mindfulness of Current Emotions, specifically riding the wave. And whoda thunk, it's ACTUALLY effective!Helpful resources from this episode: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 4 – Taking Hold of Your Mind: “What” Skills: Observe; Describe; Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);Emotion Regulation Handout 6 – Ways to Describe Emotions; Emotion Regulation Handout 20 - Taking Care of Your Mind by Taking Care of Your Body (PLEASE); Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering; Distress Tolerance Handout 15 – Mindfulness of Current Thoughts; Other resources used in this episode: Exposure recording form examples; Treating Trauma in Dialectical Behavior Therapy: The DBT Prolonged Exposure Protocol (DBT PE) by Melanie S. Harned, PhD, ABPPMKE Wellness - Ride the Wave of Emotions———More resources are available at https://therapize.joygerhard.com/ Please rate, review, and subscribe to this podcast wherever you listen. Follow me on Facebook, Twitter, Instagram, and TikTok. Like what you hear? Support me and this podcast on Patreon.

A couple episodes ago, I was dealing with anger about my autism diagnosis. This episode, it’s time for sadness! I’m hopping right on the “it’s hopeless” thought train, heading for a cliff, so I reign myself in with the Distract skill, specifically using comparisons. I also talk about using diary cards and competency tiers to remind me of where I’m skillful.Helpful resources from this episode: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: Interpersonal Effectiveness Handout 3 – Overview: Obtaining Objectives Skillfully; Emotion Regulation Handout 6 – Ways to Describe Emotions; Emotion Regulation Handout 19 – Build Mastery and Cope Ahead; Cope Ahead; Emotion Regulation Handout 21 – Overview: Managing Really Difficult Emotions; Emotion Regulation Handout 22 – Mindfulness to Current Emotion; Other resources used in this episode: TikTok: @notliketheothers_blog invalidation superstore playlist: PTSD; Autism; Depression; Embrace Autism website; The Confidence Gap (from TheHappinessTrap.com) by Russ Harris; Autistic Joy website; Competency tiers; Diary card examples———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.

One of the skills that helps build a life that's worth living in the long-term is identifying one's values. And I hate doing it. Ergo why it's this week's exposure therapy assignment. I go through a couple questions designed to help me imagine what my life might look like when I'm acting from my values. I grumble about it, but I do it anyway.Helpful resources from this episode: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; Nonjudgmentally; Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);Emotion Regulation Handout 11 – Figuring out Opposite Actions; Shame; Emotion Regulation Handout 14 – Overview: Reducing Vulnerability to Emotion Mind – Building a Life Worth Living; Emotion Regulation Handout 17 – Accumulating Positive Emotions: Long TermOther resources used in this episode: Wikipedia: Acceptance and Commitment Therapy; Book: "Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy" by Steven C. Hayes PhD, with Spencer Smith; The Confidence Gap from The Happiness Trap by Russ Harris; ———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.Helpful resources from this episodePracticing Radical Acceptance - Distress Tolerance Handout 11b - Practicing Radical Acceptance Step by StepDialectics - Interpersonal Effectiveness Handout 14 – Overview: Walking the Middle Path

Fresh off my autism assessment and with official diagnosis in tow, I’m angry as hell. I have a ton of anger come up over past invalidation from my parents, and walk through the pros and cons of telling them and not telling them. I take a step back and observe and describe how my anger feels in my body, and I practice nonjudgement towards my parents.Helpful resources from this episode:DBT references:DBT Skills Training Handouts and Worksheets – online pdf version or buy a physical copy from a Black-owned book store! DBT handouts used in this episode: Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills; Observe; Describe; Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills; Nonjudgementally; Interpersonal Effectiveness Handout 15 – Dialectics; Emotion Regulation Handout 6 – Ways to Describe Emotions; Anger; Emotion Regulation Handout 8 – Check the Facts; Distress Tolerance Handout 2 – Overview: Crisis Survival Skills; Distress Tolerance Handout 3 – When to Use Crisis Survival Skills; Distress Tolerance Handout 5 – Pros and Cons; Distress Tolerance Handout 11 – Radical Acceptance; Other resources used in this episode: Pros and Cons grid – generic, self-harm, telling my parents I have autism; TikTok: @portia.noir re: respecting boundaries———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.

Six weeks into exposure therapy and I’m feeling INCREDIBLY low. I know enough to know judging myself isn't going to help, so I bring out the big guns: the validation skill. Self-validation freaks me the fuck out, so only after doing a bunch of distress tolerance was I able to practice the validation skill on myself re: feeling isolated, angry, abandoned, and hopeless.Helpful resources from this episode: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 4 – Taking Hold of Your Mind: “What” Skills; Observe; Describe; Interpersonal Effectiveness Handout 6 – Guidelines for Relationship Effectiveness: Keeping the Relationship (GIVE); Interpersonal Effectiveness Handout 17 – Validation; Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation; Distress Tolerance Handout 11 – Radical Acceptance; Distress Tolerance Handout 14 – Half-Smiling and Willing Hands; Willing Hands; Distress Tolerance Handout 6 – TIP Skills: Changing Your Body Chemistry; Paced breathing; Other resources used in this episode: Box breathing video; TikTok: @purpleellaandcoco re: tantrum vs autistic meltdown; My Favorite Murder podcast: episode 310 "I Like Seagulls"; GirlsGlobe.org: The Repetition Compulsion: Why Rape Victims Are More Likely To Be Assaulted Again———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.

We dive into another therapy session with my therapist during my 6th week of doing exposure to traumatic invalidation. I process a lot of feelings including sadness, rage, and isolation. And my therapist points out how I use non-judgment to invalidate myself.Helpful resources from this episode: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 3 – Wise Mind: States of Mind; Mindfulness Handout 5 – Taking Hold of Your Mind: “How Skills”; Nonjudgement; Interpersonal Effectiveness Handout 15 – Dialectics; Interpersonal Effectiveness Handout 16A – Examples of Opposite Sides That Can Both Be True; Interpersonal Effectiveness Handout 17 – Validation; Emotion Regulation Handout 4A – Myths About Emotion; Distress Tolerance Handout 11 – Radical Acceptance; Distress Tolerance Handout 12 – Turning the Mind; Distress Tolerance Handout 15 – Mindfulness of Current Thoughts; Other resources used in this episode: Exposure recording form; Blank version; Version filled out in this episode; New York Times - The Woman Defending Harvey Weinstein; TikTok: @purpleellaandcoco re: tantrum vs autistic meltdown; Rape Culture pyramid; Wise Mind Venn diagram; TikTok: @portia.noir re: respecting without understanding; White Supremacy Culture characteristics———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.

I have my first guest!! My sister Ruth joins me to talk about why we get so annoyed when a skill actually works to help us regulate and/or be more effective. We practice some observe and describe with each other, and rant about the Puritans and capitalism. As one does.Helpful resources from this episode: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 3 – Wise Mind: States of Mind; Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills; Observe; Describe; Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills; Nonjudgementally; Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering; Distress Tolerance Handout 11 – Radical Acceptance; Distress Tolerance Handout 12 – Turning the Mind; Distress Tolerance Handout 15 – Mindfulness of Current Thoughts; Other resources used in this episode: Instagram: @sitwithwit re: toxic positivity; Tiktok: @kaitiechilds re: trauma drive; Twitter: @shrinkrapping on productivity; Autistic inertia; Documentary: The Biggest Little Farm; Before Maslow’s Hierarchy: The Whitewashing of Indigenous Knowledge; Book: The Dream Manager by Matthew Kelly; Book: New Stories of Love, Power, and Purpose: A Global Invitation to Experiment With the Unknown by Christiane Seuhs-Schoeller———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.

This episode features the first time I’m including a therapy session! I share my 5th week of doing exposure to traumatic invalidation. Listen as my therapist and I go over my homework from the previous week, dive deep into a memory of invalidation, and then process what came up for me. The big skills I practice are observing and describing, and we get some tears in there too.Helpful resources from this episode: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 3 – Wise Mind: States of Mind; Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills; Emotion Regulation Handout 20 – Taking Care of Your Mind by Taking Care of Your Body (PLEASE); Other resources used in this episode: Exposure recording formBlank versionVersion filled out in episode 24Treating Trauma in Dialectical Behavior Therapy: The DBT Prolonged Exposure Protocol (DBT PE) by Melanie S. Harned, PhD, ABPPGeneral Handout 4 - What is DBT PE (pg 372); New York Times - The Woman Defending Harvey Weinstein; TikTok - @housepurrity re: western psychology; TikTok - @purpleellaandcoco re: tantrums vs autistic meltdowns; TikTok - @thejeffreymarsh re: how parents treat their kids; TikTok - @neurodominos re: Melinda came in hot today; ———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, Instagram, and TikTokLike what you hear? Support me and this podcast on Patreon.

Four weeks into exposure therapy and I’m feeling pretty low. So given that I’m doing exposure to traumatic invalidation, I try my hand at practicing self-validation. I go over what validation is (and isn’t), and then practice validation step-by-step.Helpful resources from this episode: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: Interpersonal Effectiveness Handout 6 – Guidelines for Relationship Effectiveness: Keeping the Relationship (GIVE); Validate; Interpersonal Effectiveness Handout 6A – Expanding the V in GIVE: Levels of Validation; Interpersonal Effectiveness Handout 17 – Validation; Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation; Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel); Emotion Regulation Handout 6 – Ways to Describe Emotions———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, and Instagram.Like what you hear? Support me and this podcast on Patreon.

Continued from the previous episode: I go through the process of determining how to process shame that came up during my autism assessment. I Check the Facts and determine my shame is NOT justified, which leads me to practicing Opposite Action to shame. And before the shame goes down, ohhhh boy does it ever go up. One of the key steps of Opposite Action is repeating the action over and over again until the emotion decreases. So we get a little repetitive, but you know what?! It fucking worked!Helpful resources from this episode: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 3 – Wise Mind: States of Mind; Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel); Emotion Regulation Handout 6 – Ways to Describe Emotions; Emotion Regulation Handout 7 – Overview: Changing Emotional Responses; Emotion Regulation Handout 9 – Opposite Action and Problem Solving: Deciding Which to Use; Emotion Regulation Handout 8 – Check the Facts; Emotion Regulation Handout 8A – Examples of Emotions That Fit the Facts; Emotion Regulation Handout 10 – Opposite Action; Emotion Regulation Handout 11 – Figuring Out Opposite Actions; Shame; Distress Tolerance Handout 14 – Half-Smiling and Willing Hands; Willing Hands; Other handouts/graphics used in this episode: Psychology Today - 90 second rule for emotions by Jill Bolte Taylor; TikTok - @my_destanation on CBT; ———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, and Instagram.Like what you hear? Support me and this podcast on Patreon.

While answering a questionnaire for my autism assessment, I have a TON of distress come up. Is it fear? Is it disgust? Is it sadness? I practice some observe and describe to determine that HEY! it's unjustified shame! I do a deep dive into the triggers of shame, how it feels in my body, how I express it, and how it lingers. Check out part 2 (Ep 26) to hear me process my shame.Helpful resources from this episode: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 4 – Taking Hold of Your Mind: “What” Skills; Observe; Describe; Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills; Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel); Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering; Distress Tolerance Handout 14 – Half-Smiling and Willing Hands; Distress Tolerance Handout 15 – Mindfulness of Current Thoughts; Other handouts/graphics used in this episode: Embrace Autism - alexithymia and autism guide ———More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, and Instagram.Like what you hear? Support me and this podcast on Patreon.

While doing this week’s exposure assignment (reading my parents’ prayer newsletters), I have a ton of disgust come up.  I feel nauseated and generally ill as I practice radical acceptance to all the body sensations, emotions, and thoughts that come up.  It's a roller coaster of judgements, stomach gurgles, and a fair amount of repetition.  Acceptance isn’t a one-and-done proposition, so this is a long one.Helpful resources from this episode: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 4 – Taking Hold of Your Mind: “What” Skills; Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills; Nonjudgmentally; Distress Tolerance Handout 5 – Pros and Cons; Distress Tolerance Handout 11 – Radical Acceptance; Distress Tolerance Handout 11A – Radical Acceptance: Factors That Interfere; Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step; Distress Tolerance Handout 14 – Half-Smiling and Willing Hands; Willing Hands; Emotion Regulation Handout 6 – Ways to Describe Emotions; Disgust; Other resources used in this episode: Exposure recording formBlank versionVersion filled out in this episodeMayo Clinic: Definition of depersonalization/derealizationCognitive-Behavioral Treatment of Borderline Personality Disorder (Diagnosis and Treatment of Mental Disorders) by Marsha M. Linehan, PhD, ABPPCharacteristics of Invalidating Environments, and Consequences of Invalidating Environments (pgs 49-52)Box breathing video---------More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, and Instagram.Like what you hear? Support me and this podcast on Patreon.

Huffing & puffing on the stairs brings up some pretty intense concerns around invalidation: notably potential invalidation around an autism diagnosis and potential invalidation from my dad. I start off doing some mindfulness of current thoughts and then meander into identifying what I need to practice accepting. Spoiler: my feelings about being invalidated are part of what I need to practice accepting.Helpful resources from this episode: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: Distress Tolerance Handout 10 – Overview: Reality Acceptance Skills; Distress Tolerance Handout 11 – Radical Acceptance; Distress Tolerance Handout 11A – Radical Acceptance: Factors that Interfere; Distress Tolerance Handout 15 - Mindfulness of Current Thoughts; ---------More resources are available at https://therapize.joygerhard.com/Please rate, review, and subscribe to this podcast wherever you listen.Follow me on Facebook, Twitter, and Instagram.Like what you hear? Support me and this podcast on Patreon.