In this in-depth and hope-filled episode of Mental Health: Hope and Recovery, hosts Helen Sneed and Valerie Milburn welcome DBT expert Penny Kruger, LCSW-S, for a powerful conversation about Dialectical Behavior Therapy and why it continues to change lives.

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In this special solo episode, Valerie shares her favorite mindfulness exercises from the past year—practices that support calm, clarity, and emotional balance in recovery. She explores what mindfulness truly is, how to build a simple and successful meditation habit, and four guided exercises drawn from listener-favorite episodes of 2025.

You’ll learn how to:

Personalize your meditation practice

Use breath + intentional words to shift your mindset

“Raise your sail” by reconnecting with inner strengths

Accept thoughts without judgment using mindfulness

Combine DBT reality-checking with present-moment grounding

Find Valerie and Helen at https://mentalhealthhopeandrecovery.com

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Mental Health: Hope and Recovery

Episode Title: Dialectical Behavior Therapy – The Journey from Pain to Purpose

Episode 60 | Duration 45:00

Episode Date: November 26, 2025

Hosts: Helen Sneed and Valerie Milburn

EPISODE OVERVIEW

Named one of the top 100 scientific inventions, Dialectical Behavior Therapy has successfully guided and supported into recovery hundreds of thousands battling mental illness.  DBT teaches an entire system of dealing with psychiatric disorders and building a life worth living. One of its most effective components is the development of scores of powerful skills to be used daily to overcome the onslaught of uncontrollable emotional dysregulation. Its methods are behavior-oriented and emphasize taking action. Helen and Valerie also share personal stories as they explore how DBT has shaped their own recovery journeys—and why its principles continue to offer hope to millions around the world.

WHAT YOU’LL LEARN

MEMORABLE QUOTES

“DBT is not just a treatment; it’s a way of life that can transform how we relate to ourselves and others.” — Helen

“To get better, we must accept where we are and also strive for change. That’s the essence of dialectics.” — Valerie

TOOLS AND TAKEAWAYS

RESOURCES AND LINKS

CONNECT WITH US

DISCLAIMER

This podcast is for educational and inspirational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. The hosts are not licensed mental health professionals. They are your peers. If you are in crisis, please call or text 988 (U.S.) or contact your local emergency services.

EPISODE TIMESTAMPS

00:00 — Intro / Welcome

1:20 — What Is DBT?

3:15 — Marsha Linehan and the Creation of DBT

5:00 — The Core Dialectic: Acceptance + Change

7:00 — Linehan’s Public Disclosure & DBT Structure

8:50 — CBT vs DBT Comparison

10:00 — Goals of CBT vs Goals of DBT

11:30 — Introduction to DBT Skill Areas

12:15 — Overview of the Four DBT Skills Modules

15:00 — Interpersonal Effectiveness

18:50 — Distress Tolerance Overview

20:00 — Radical Acceptance & When to Use Distress Tolerance

22:10 — DBT for People Without Mental Illness

23:15 — Valerie’s Two Lifelong DBT Skills

26:45 — Helen’s Story: DBT Became the Lifeline

32:30 — How DBT Helped Helen Save Her Own Life

36:30 — Closing Reflections

39:00 — Mindfulness Exercise

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In this enlightening episode of Mental Health: Hope and Recovery, Helen Sneed and Valerie Milburn delve into the transformative practice of mindfulness and its profound impact on mental health. Mindfulness can effectively combat anxiety, depression and many other psychological conditions. Both hosts recount personal stories that highlight the challenges they faced in grasping the essence of mindfulness. They share advice from experts that breaks down the concept into practical exercises that listeners can incorporate into their daily lives. 

The episode culminates in a heartwarming mindfulness exercise guiding listeners to connect with their humanity, and foster compassion for themselves and others. Join Helen and Valerie as they explore the power of mindfulness and encourage you to embrace the present moment in your own journey toward recovery.

What You’ll Learn

Memorable Quotes

“Mindfulness is a practice, not a performance to be perfected.” — Helen 

“The most important thing to know about meditation is this – TRY IT! You cannot do it wrong.” — Valerie

“The present moment is where peace begins—and where healing truly happens.” — Helen 

Tools & Takeaways

Resources & Links Mentioned

Related Episodes

Goal Setting: A Necessity for Recovery https://mentalhealthhopeandrecovery.com/episode/goal-setting-a-necessity-for-recovery

Mindfulness Exercises Favorites https://mentalhealthhopeandrecovery.com/episode/mindfulness-exercise-favoriteshttps://mentalhealthhopeandrecovery.com/episode/2024-mindfulness-favorites

https://mentalhealthhopeandrecovery.com/episode/valeries-mindfulness-favorites-of-2023

Join the Conversation

How has mindfulness helped your mental health journey? Share your story or favorite mindfulness practice with Helen and

 Disclaimer

This podcast is for educational and inspirational purposes only and should not replace professional medical

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Anxiety disorder is the most prevalent mental illness in the U.S. and worldwide. Twenty percent of Americans, 40 million people, suffer from an anxiety disorder. The disorder can have a devastating impact on society and the individual, and can be particularly damaging to the human brain. Experts caution that an anxiety disorder requires treatment for the person to recover. The good news is that this episode highlights effective, proven treatment such as psychotherapy, Cognitive Behavioral Therapy, and medication, along with cutting-edge treatment methods. With the current and developing treatment methods, there is cause for optimism and hope in overcoming anxiety disorder today. Valerie and Helen both battle anxiety disorder, and they are well-versed in the symptoms and severity of the illness. Join them as they share what they have learned.

Find Valerie and Helen at https://mentalhealthhopeandrecovery.com

Shownotes:

Attacking Anxiety

Episode #58
Release Date: September 29th, 2025

What This Episode Covers 

·      Helen and Valerie explore lived experience, causes and symptoms, coping skills, and research in the area of anxiety disorders.

Key Takeaways & Tools

· Anxiety disorder is the most prevalent mental illness in the U.S. and worldwide. 

· The disorder can have a devastating impact on society and the individual, and can be particularly damaging to the human brain.

· The good news is that with the current and developing treatment methods, there is cause for optimism and hope in overcoming anxiety disorder today.

· There are a vast number of practical coping skills for anxiety disorder, including mindfulness, diaphragmatic breathing, journaling, therapy, dialectical and cognitive behavior skills, checking for the actual truth of a situation, exercise, and proper sleep.

Resources & Links Mentioned

· National Alliance on Mental Illness (NAMI): https://nami.org

· Crisis Lifeline (U.S.): Dial 988 for immediate support

Related Episodes

How to Connect with Mental Health: Hope and Recovery

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· Follow on Facebook and LinkedIn

· Share your story or suggest a topic: mentalhealthhopeandrecovery.com

Disclaimer

The content in this episode is for educational / informational purposes only. The hosts are not licensed mental health professionals. If you are in crisis or believe you may harm yourself or others, please seek immediate help from qualified professionals.

Inspiring Quote from This Episode

· “Nothing diminishes anxiety faster than action.” Walter Anderson

· “The greatest weapon against stress is our ability to choose one thought over another.”  William James

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What does a skilled therapist with an exceptional background think of therapy and how to effectively treat people battling mental illnesses? From advice on how to choose the right therapist to attachment issues to Ketamine treatment in conjunction with psychotherapy, Samantha Potthoff delivers priceless information and insights gained though her extensive practice in the field of mental health. Her clarity and vision provide an up-close examination of the challenges and rewards of a therapist’s work.

In addition, her uplifting hope for those fighting today for mental health is based on years of professional experience.  This unforgettable episode offers dozens of valuable tips and inspiring words for people who are enmeshed in the often long and arduous journey towards a life in recovery.

Samantha Potthoff’s website http://www.therapycollectiveca.com/

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Bipolar disorder is one of the toughest of all mental illnesses. Personal stories about the complexity and severity of bipolar symptoms and behaviors represent great challenges for those fighting for recovery, their friends, family, and many professionals in the psychiatric field. Firsthand accounts provide invaluable information and inspiration when an individual recounts battles and triumphs over bipolar disorder. In this episode, Helen and Valerie interview Patricia Wentzel, a writer and mental health advocate, whose long journey with bipolar disorder ultimately led to a life in recovery—but not before a fierce and powerful struggle lasting many decades. Patricia’s amazing story, her strength and determination in the face of this powerful disorder, will educate and inspire listeners everywhere.

Find Valerie and Helen at mentalhealthhopeandrecovery.com

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The subject of happiness is a new area of research and study in the mental health field. In a complete reversal of psychiatric tradition, the emphasis and exploration are not about what makes you weak and sick, but rather, what makes you healthy and happy. In this episode, Valerie and Helen confront this gargantuan subject: happiness and mental health. And they approach it from a new perspective. They examine how happiness fosters healing within the mental and physical well-being of an individual. Also explored is how happiness affects the brain, biochemistry, nervous system, and physiological health. Given the fact that happiness can be the most elusive emotion, the episode offers tips and advice from the experts. Don’t miss the chance to learn more about happiness, including yours. 

Find Valerie and Helen at https://www.mentalhealthhopeandrecovery.com

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Setbacks are commonplace in most lives, but for individuals with mental health issues, they can be devastating or even lethal. Helen and Valerie are well-versed in setbacks throughout their long journeys to their lives in recovery today. This episode’s remarkable guest, Phoenix Wang, speaks with great candor and eloquence about their lifelong struggle with borderline personality disorder and chronic suicidal ideation. A nationally recognized advocate, writer/filmmaker, mentor, and now podcaster, Phoenix offers intimate and profound revelations about their own experiences, insights and setbacks, from the past up to this very minute. As always, Valerie will wrap up with a mindfulness exercise. This is a riveting, brilliant episode, not to be missed by anyone who is involved with mental health challenges.

Find Valerie and Helen at https://www.mentalhealthhopeandrecovery.com

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Throughout a decade of making presentations, Helen and Valerie are often asked, “What can I do when my family member with mental health issues refuses treatment?” A tough situation and difficult to answer until they discovered “When a Family Member Refuses Mental Health Treatment.” They explore this groundbreaking book with co-author Gary Mitchell, a seasoned clinician, researcher and innovator in the mental health field. One of the basic premises is to shift focus from the member who is treat-resistant to the other family members who are seeking help with their own needs. To deal with their issues that can be improved upon, rather than accommodating and enabling their recalcitrant loved one. The end result can create a healthy, productive, healing environment for the entire family.

Find Valerie and Helen at https://www.mentalhealthhopeandrecovery.co

When a Loved One Won't Seek Mental Health Treatment by C. Alec Pollard, PhD; Melanie VanDyke, PhD; Gary Mitchell, LCSW; Heidi J. Pollard, RN, MSM; and Gloria Steketee, PhD

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