References: 

The Polyvagal Theory by Stephen Porges

https://sass.uottawa.ca/sites/sass.uottawa.ca/files/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf A d a p t e d f r o m - J a n u a r y 2 1 , 2 0 1 7 J o r d a n F a l l i s

https://catalog.pesi.com/sq/bh_001377_polyvagalmasterclass_socialmedia-137888?utm_source=pinterest&utm_medium=social&utm_campaign=BH_001377_PolyvagalMasterClass_SQ

www.sawtoothmountainclinic.org Topic of the Month: Taking Care of Ourselves Relationship Red Flags

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Reference: 

Boundaries by Cloud and Townsend. 

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References:

https://rarediseases.org/rare-diseases/fatal-familial-insomnia/

https://clinicaltrials.gov/study/NCT04846335?cond=fatal%20familial%20insomnia&rank=1

https://www.mayoclinic.org/drugs-supplements/doxycycline-oral-route/description/drg-20068229#:~:text=Doxycycline%20belongs%20to%20the%20class,only%20with%20your%20doctor's%20prescription.

https://www.niaid.nih.gov/news-events/ffi-organoids

S Foliaki et al. Altered energy metabolism in Fatal Familial Insomnia cerebral organoids is associated with astrogliosis and neuronal dysfunction. PLOS Genetics DOI: (2023).

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This is an overview of pages Marsha writes about in her skills book listed below. 

Specifically, page 53 “What” Skills and page 60 “How” Skills.

Reference:

by Marsha M. Linehan 

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1. Intense emotions to the point of not being able to think well. 

Oxford Languages: “give too much of a thing to” and “have a strong emotional effect on”

Some examples include fear, anxiety, anger, grief, and many more. Humans have constructed well over 20 different emotional concepts. Why do I say concepts? Well, anxiety and excitement don’t seem to have any difference in physical sensations.

2. Antidotes to overwhelm

1. Grounding 5-4-3-2-1
2. Distract / Soothe with 5 senses / then deal
3. Take smaller bites of priorities. For example, if you are juggling doing things for family, work, and school try narrowing your focus in the moment to just what needs to be done right now. That’s a question I ask myself if creeping up on overwhelm, I’ll ask myself “What needs to be done about this right now?” If nothing, I feel able to let it go until it needs to be addressed. 
4. Radical acceptance: Noticing when fighting reality “That shouldn’t have happened.” Simply noticing is actually practicing accepting because you become conscious of having a choice. The choice becomes: keep rejecting reality or accept reality on reality's terms. That means you cannot literally be in two places at once. But if you can hit me up and let me know, I could use a clone or two.

3. Preventatives 

1. Avoid multitasking! Yes it can be tempting and you may even be able to pull it off for awhile but let me tell ya, it is NOT sustainable. 
2. Take Breaks: Let me tell you why smokers feel relaxed after their carcinogenic relaxation wand. Change in environment, breathing, movement, distractions, soothing things, etc. 
3. Practice conscious breathing. I could...and might...do a whole episode on breathing but for now I’ll just explain a deep diaphragmatic breath or big belly breath for kiddos. 

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References:

Chapman, G. D. (2010). The 5 Love Language: The Secret to Love that Lasts

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Reference:

by Marsha M. Linehan 

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The stages of change are:

• Precontemplation (Not yet acknowledging that there is a problem behavior that needs to be changed)
• Contemplation (Acknowledging that there is a problem but not yet ready, sure of wanting, or lacks confidence to make a change)
• Preparation/Determination (Getting ready to change)
• Action/Willpower (Changing behavior)
• Maintenance (Maintaining the behavior change)

References: 

https://medicine.llu.edu/academics/resources/stages-change-model#:~:text=The%20Stages%20of%20Change&text=Contemplation%20(Acknowledging%20that%20there%20is,Maintenance%20(Maintaining%20the%20behavior%20change)

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This is just an overview of the Distress Tolerance crisis survival skills that Marsha writes about in her skills book. 

Reference:

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Reference:

Diagnostic and Statistical Manual of Mental Disorders Fifth Edition DSM-5 

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