This week in as part of the Distress Tolerance Module we covered reality acceptance skills.

* Radical Acceptance https://theinsightclinic.ca/wp-content/uploads/2020/10/DT_HANDOUT_11_Radical_Acceptance.pdf

*Turning the Mind https://www.reddit.com/r/DialecticalBT/comments/klorxq/turning_the_mind_is_a_reality_acceptance_skill/

* Willingness https://www.reddit.com/r/dbtselfhelp/comments/nritox/distress_tolerance_what_is_willfulness/

Mindful Breathing Meditation: https://www.youtube.com/watch?v=nmFUDkj1Aq0

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Hello Everyone!

This week we covered 3 skills. There are a lot of components to this week's practice. All sheets are linked below along with a meditation and my favourite song I sing to self-soothe (you are all so welcome for this!)

Meditation - https://www.youtube.com/watch?v=C5L8Z3qA1DA

My Favourite Things (Sound of Music) - https://www.youtube.com/watch?v=0IagRZBvLtw

Distracting - https://theinsightclinic.ca/wp-content/uploads/2020/09/DISTRACTING.pdf

Self-Soothing - https://theinsightclinic.ca/wp-content/uploads/2020/09/SELFSOOTHING.pdf

Improving the Moment - https://www.reddit.com/r/DissociationToolbox/comments/ck06sl/distress_tolerance_handout_9/

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Hello Everyone, 

Sorry for being MIA - life got busy. This is more of a verbal diary episode, where I talk through things for myself - in the hopes that it might connect with a few of you. 

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Hello Everyone! Week five of DBT we are still in the distress tolerance module. I expand on the purpose of distress tolerance (pretty sure I forgot last week... oops!), discuss my "homework" from last week and some revelations I/the Group had there and I talk about two new skills STOP and TIPP.

Resources mentioned in this episode

Compassion/Gratitude Meditation **this link has been uploaded to the version we used, it just took a little while to find!**

https://www.youtube.com/watch?v=OCorElLKFQE

Diaphragmatic Breathing

https://www.youtube.com/watch?v=kgTL5G1ibIo

Paired Muscle Relaxation

https://www.youtube.com/watch?v=ihO02wUzgkc

Full Catastrophe Living

https://www.amazon.ca/Full-Catastrophe-Living-Revised-Illness/dp/0345536932/ref=sr_1_1?crid=3KIZ7YGPWD520&keywords=full+catastrophe+living+by+jon+kabat-zinn&qid=1636589268&sprefix=full+cat%2Caps%2C184&sr=8-1

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Want to know what happens when I get a chance to talk with another woman with BPD for the first time (who also has ADHD)? THIS!

This is part three of three with Adriana who is authoring an amazing book of poems and resources called Book of Thoughts. We talk about diagnosis, failures, stigma, art as a form of connect, donuts (Tim Hortons vs Krispy Kreme) and of course Book of Thoughts.

An important part of my BPD journey has been finding resources to support me and build skills. I am teaming up with Adriana to do a give away which will have the draw on December 1st to give one listener/follow a copy of: The Borderline Personality Disorder Workbook, The DBT Skills Workbook and a copy of Book of Thoughts. To enter you can leave a comment in the community section of spotify, DM me on instagram or send me an email at [email protected]. I will give an extra entry to those of you who follow Book of Thoughts on instagram and send me a picture as proof.

As always please feel free to reach out via the anchor app to leave me a voice message, DM me on Instagram @borderlineandback or via email at [email protected].

Adriana's instagram _bookof.thoughts

Check out the Book of Thoughts Kickstarter and Website!

www.bookofthoughts.info

https://www.kickstarter.com/projects/onelittleadriii/book-of-thoughts?ref=nav_search&result=project&term=book%20of%20thoughts

Interested in subscribing, follow the link below. Don't worry, you will still get the type of content I put out each week, and the DBT minisodes will continue to remain free as well!

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Want to know what happens when I get a chance to talk with another woman with BPD for the first time (who also has ADHD)? THIS!

This is part two of three with Adriana who is authoring an amazing book of poems and resources called Book of Thoughts. We talk about diagnosis, failures, stigma, art as a form of connection, donuts (Tim Hortons vs Krispy Kreme) and of course Book of Thoughts.

An important part of my BPD journey has been finding resources to support me and build skills. I am teaming up with Adriana to do a give away which will have the draw on December 1st to give one listener/follow a copy of: The Borderline Personality Disorder Workbook, The DBT Skills Workbook and a copy of Book of Thoughts. To enter you can leave a comment in the community section of spotify, DM me on instagram or send me an email at [email protected]. I will give an extra entry to those of you who follow Book of Thoughts on instagram and send me a picture as proof.

As always please feel free to reach out via the anchor app to leave me a voice message, DM me on Instagram @borderlineandback or via email at [email protected].

Adriana's instagram _bookof.thoughts

Check out the Book of Thoughts Kickstarter and Website!

www.bookofthoughts.info

https://www.kickstarter.com/projects/onelittleadriii/book-of-thoughts?ref=nav_search&result=project&term=book%20of%20thoughts

Songs mentioned

Nine Inch Nails: Only https://www.youtube.com/watch?v=wwvLlEtxX3o

Circa Survive: Living Together https://www.youtube.com/watch?v=TYrB2HustCs

CIrca Survive: The difference between medicine and poison is in the dose https://www.youtube.com/watch?v=wEDG8-6Fig4

Interested in subscribing, follow the link below. Don't worry, you will still get the type of content I put out each week, and the DBT minisodes will continue to remain free as well!

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Want to know what happens when I get a chance to talk with another woman with BPD for the first time (who also has ADHD)? THIS!

This is part one of three with Adriana who is authoring an amazing book of poems and resources called Book of Thoughts. We talk about diagnosis, failures, stigma, art as a form of connection, donuts (Tim Hortons vs Krispy Kreme) and of course Book of Thoughts. 

An important part of my BPD journey has been finding resources to support me and build skills. I am teaming up with Adriana to do a give away which will have the draw on December 1st to give one listener/follow a copy of: The Borderline Personality Disorder Workbook, The DBT Skills Workbook and a copy of Book of Thoughts. To enter you can leave a comment in the community section of spotify, DM me on instagram or send me an email at [email protected]. I will give an extra entry to those of you who follow Book of Thoughts on instagram and send me a picture as proof.

As always please feel free to reach out via the anchor app to leave me a voice message, DM me on Instagram @borderlineandback or via email at [email protected].

Adriana's instagram _bookof.thoughts

Check out the Book of Thoughts Kickstarter and Website!

www.bookofthoughts.info

https://www.kickstarter.com/projects/onelittleadriii/book-of-thoughts?ref=nav_search&result=project&term=book%20of%20thoughts

Interested in subscribing, follow the link below. Don't worry, you will still get the type of content I put out each week, and the DBT minisodes will continue to remain free as well!

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It is DBT week #4, we moved on from the Mindfulness Module and started Distress Tolerance. In this episode I break down what is and is not a Crisis Situation and the Pro and Cons skill. Below you will find a link to the worksheet that we used in group.

As always please feel free to reach out via the anchor app to leave me a voice message, DM me on Instagram @borderlineandback or via email at [email protected].

Mindfulness Meditation

https://www.youtube.com/watch?v=ssss7V1_eyA

Pros and Cons worksheet

https://www.pinterest.ca/pin/46795283606803420/

Pros and Cons Video

https://www.youtube.com/watch?v=oZPto1vGlGk

Check out the Book of Thoughts Kickstarter and Website! 

https://www.kickstarter.com/projects/onelittleadriii/book-of-thoughts?ref=nav_search&result=project&term=book%20of%20thought

Interested in subscribing, follow the link below. Don't worry, you will still get the type of content I put out each week, and the DBT minisodes will continue to remain free as well!

https://anchor.fm/borderlineandback/subscribe

I am kicking this description off with a plug for Book of Thoughts. An amazing literary project by Adrianna Rangel. If you are able please consider checking out her project and pre-ordering your copy through https://www.kickstarter.com/projects/onelittleadriii/book-of-thoughts?ref=nav_search&result=project&term=book%20of%20thought.

You can also find Adrianna on instagram at @_bookof.thoughts

An important part of my BPD journey has been finding resources to support me and build skills. I am doing a give away which will have the draw on December 1st to give one listener/follow a copy of: The Borderline Personality Disorder Workbook, The DBT Skills Workbook and a copy of Book of Thoughts. To enter you can leave a comment in the community section of spotify, DM me on instagram or send me an email at [email protected]. I will give an extra entry to those of you who follow Book of Thoughts on instagram and send me a picture as proof.

This episode talks about vulnerability, how I feel l like an imposter, needs and just a massive thank you to everyone who listens and shares your journey with me.

As always please feel free to reach out via the anchor app to leave me a voice message, DM me on Instagram @borderlineandback or via email at [email protected].

Interested in subscribing, follow the link below. Don't worry, you will still get the type of content I put out each week, and the DBT minisodes will continue to remain free as well!

https://anchor.fm/borderlineandback/subscribe