Your recovery journey is calling...
All you have to do is listen.
📞🌱
You got this.
Wherever you are on your journey, I would love to hear from you.
... moreBy Avery the Quiet
Your recovery journey is calling...
All you have to do is listen.
📞🌱
You got this.
Wherever you are on your journey, I would love to hear from you.
... more5
88 ratings
The podcast currently has 34 episodes available.
CW: Mentions of DV, Assault, Body Shaming
EMDR is going to be very, very hard for me to do. And I know I can f*cking do it.
This is what trauma does, though. It breaks you into pieces.
I needed to let myself break, instead of absorbing it all and eroding slowly into dust.
And I can put myself back together, perfectly imperfect.
This is The Art of Falling Apart.
Four years ago, during the first year of the pandemic, I became a victim of intimate partner violence. In order to survive and cope with the ongoing abuse, I suppressed my emotions and memories, and denied my reality. Finally, after leaving in December 2020, I began my journey of healing - and part of this journey involved content creation and community. In the years that followed, I was not yet in a stable enough place, emotionally, to be confident that I could handle EMDR. Now, after completing DBT, building my support system, and taking my time coming to terms with various traumas from the past, I am finally in a position to try.
Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy approach aimed at alleviating distress associated with traumatic memories. We can process these memories using bilateral stimulation, such as eye movements, taps, or sounds.
I recorded this voice note before going to bed after doing an Assessment Phase of EMDR that day. Here's how it worked:
Need a DBT Skill? DBT Pocket Guide
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INSTAGRAM | PATREON
averythequiet.carrd.co
SHOP: Heart & Sleeve Co.
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The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skills, books and resources, and more. Age 18+, LGBTQ+ and 420 friendly.
[ c r e d i t s ]
Recorded with: Podcastle
Music by: ODDBAHL • Lunareh • Out of Flux
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My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.
Hosted on Acast. See acast.com/privacy for more information.
Content Warning: Discussion of Self H*rm
Behaviorism is a scientific approach in psychology that focuses on the study of observable behaviors rather than people’s internal mental processes. The reason it's good to consider Behaviorism when learning about Interpersonal Effectiveness, is because it's helpful for us to understand how to reinforce the behaviour we want to see in ourselves and in others, and to make sure we're conscious of the ways we might be reinforcing unwanted behaviours without realizing.
In this episode, I’ll go over my reflections on the FINAL WEEK of the course, including:
Thank you to Roland, Alicia, Jesse, and the TheraHive team for collaborating with me and allowing me to try out this course!
QUIET BPD PATREON | TYSM to my wonderful patrons:
Christian • Steph • Winter Peach • Ashley Marie • Tom • Mimi • Kristen • Bjorn • Laura • Sierra • Bree • Ruxia
Your support helps me to keep going. <3
[ m o r e ]
TheraHive: DBT Skills Group, Course Info
Need a DBT Skill? DBT Pocket Guide
Blog Post: Dr. Jesse Finkelstein Joins 'Quiet, Not Silent' podcast to Share Insights on DBT
[ s o c i a l s ]
INSTAGRAM | PATREON
averythequiet.carrd.co
SHOP: Heart & Sleeve Co.
[ d i s c o r d ]
The Quiet BPD Keep is a recovery-focused community with daily affirmations, tarot readings, DBT skills, books and resources, and more. Age 18+, LGBTQ+ and 420 friendly.
[ c r e d i t s ]
Music by: ODDBAHL • Lunareh • Out of Flux
[ d i s c l a i m e r ]
My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.
Hosted on Acast. See acast.com/privacy for more information.
In Dialectical Behaviour Therapy (DBT), the fourth and final module - known as Interpersonal Effectiveness - teaches you skills to communicate effectively, set boundaries, and maintain relationships while achieving your personal goals. If you'd like to take this exact course, here's a 25% discount code you can use on your deposit - just cause you listen to my pod. (QUIETBPD25)
Many people with BPD have a tendency to think in polarized ways, referred to as black and white thinking, or “splitting”, in the sense that you’re split right down the middle and can only think on one side or the other - no in-between. In our relationships, we often subconsciously engage in idealization and devaluation: coping responses to a fear of abandonment.
This week is all about Dialectics: the foundation of DBT. Dialectics refer to the concept that two opposing things can BOTH be true at the same time. That there is no one OR the other. That there is instead, a Yes, AND.
Thank you to Roland, Alicia, Jesse, and the TheraHive team for having me try out this course!
P.S. The first Patreon BPD n CHILL WAS AMAZING!! Thanks for coming! The full hour is now on Patreon. And if you missed this one... You're invited to the next one! <3
TYSM to my wonderful patrons:
Christian • Steph • Winter Peach • Ashley Marie • Tom • Kristen • Mimi • Bjørn • Pluto • Laura • Ruxia • Bree
Your support helps me to keep going. <3
[ m o r e ]
TheraHive: DBT Skills Group, Course Info
Need a DBT Skill? DBT Pocket Guide
Blog Post: Dr. Jesse Finkelstein Joins 'Quiet, Not Silent' podcast to Share Insights on DBT
[ s o c i a l s ]
INSTAGRAM | PATREON
averythequiet.carrd.co
SHOP: Heart & Sleeve Co.
[ d i s c o r d ]
The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skills, books and resources, and more. Age 18+, LGBTQ+ and 420 friendly.
[ c r e d i t s ]
Music by: ODDBAHL • Lunareh • Out of Flux
[ d i s c l a i m e r ]
My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.
Hosted on Acast. See acast.com/privacy for more information.
In Dialectical Behaviour Therapy (DBT), the fourth and final module - known as Interpersonal Effectiveness - teaches you skills to communicate effectively, set boundaries, and maintain relationships while achieving your personal goals. If you'd like to take this exact course, here's a 25% discount code you can use on your deposit - just cause you listen to my pod. (QUIETBPD25)
In this week of TheraHive's course, we'll go over two DBT tools: FAST, and The Dime Game.
FAST is a skill you can use in an interaction where your self-respect should be prioritized. It stands for Fair; Apology-Free; Stick to your values; Truthful.
The Dime Game is a great tool you can refer back to any time, especially with issues where you're unsure who to go to for advice on the situation.
You also don't need to memorize it all. Here's The Dime Game.
In this episode, I’ll go over my reflections on Week 4 of the course, including:
Thank you to Roland, Alicia, Jesse, and the TheraHive team for having me try out this course!
TYSM to my wonderful patrons:
Christian • Steph • Winter Peach • Ashley Marie • Tom • Kristen • Mimi • Bjorn • Pluto • Laura
Your support helps me to keep going. <3
[ m o r e ]
TheraHive: DBT Skills Group, Course Info
Need a DBT Skill? DBT Pocket Guide
Blog Post: Dr. Jesse Finkelstein Joins 'Quiet, Not Silent' podcast to Share Insights on DBT
[ s o c i a l s ]
INSTAGRAM | PATREON
averythequiet.carrd.co
SHOP: Heart & Sleeve Co.
[ d i s c o r d ]
The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skills, books and resources, and more. Age 18+, LGBTQ+ and 420 friendly.
[ c r e d i t s ]
Music by: ODDBAHL • Lunareh • Out of Flux
[ d i s c l a i m e r ]
My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.
Hosted on Acast. See acast.com/privacy for more information.
In Dialectical Behaviour Therapy (DBT), the fourth and final module - known as Interpersonal Effectiveness - teaches you skills to communicate effectively, set boundaries, and maintain relationships while achieving your personal goals. If you'd like to take this exact course, here's a 25% discount code you can use on your deposit - just cause you listen to my pod. (QUIETBPD25)
A lot of times, it’s not what you say that can be effective, it’s HOW you say it. The GIVE skill stands for: Gentle, Interested, Validate, and Easy Manner.
The GIVE skill in DBT is all about the Relationship Effectiveness objective when it comes to interpersonal situations, and it’s meant to help you leave that situation with the other person thinking well of you.
Do you wanna be RIGHT, or do you wanna be EFFECTIVE?
In this episode, I’ll go over my reflections on Week 3 of the course, including:
Thank you to Roland, Alicia, Jesse, and the TheraHive team for collaborating with me and allowing me to try out this course!
TYSM to my wonderful patrons:
Christian • Steph • Winter Peach • Ashley Marie • Tom • Kristen • Mimi • Bjorn • Pluto • Laura
Your support helps me to keep going. <3
[ m o r e ]
TheraHive: DBT Skills Group, Course Info
Need a DBT Skill? DBT Pocket Guide
Blog Post: Dr. Jesse Finkelstein Joins 'Quiet, Not Silent' podcast to Share Insights on DBT
[ s o c i a l s ]
INSTAGRAM | PATREON
averythequiet.carrd.co
SHOP: Heart & Sleeve Co.
[ d i s c o r d ]
The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skills, books and resources, and more. Age 18+, LGBTQ+ and 420 friendly.
[ c r e d i t s ]
Music by: ODDBAHL • Lunareh • Out of Flux
[ d i s c l a i m e r ]
My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.
Hosted on Acast. See acast.com/privacy for more information.
In Dialectical Behaviour Therapy (DBT), the fourth and final module - known as Interpersonal Effectiveness - teaches you skills to communicate effectively, set boundaries, and maintain relationships while achieving your personal goals. If you'd like to take this exact course, here's a 25% discount code you can use for your deposit - just cause you listen to my pod. (QUIETBPD25)
This week, TheraHive’s Interpersonal Effectiveness course is gonna teach me about the DEARMAN skill, which is one of my personal favourite skills. I’m REALLY excited to share my experiences with this part of the course.
DEARMAN is an acronym that stands for Describe, Express, Assert, Reinforce, Mindful, Appear confident, and Negotiate.
This one you typically use when you have an objective that you need to be effective with: asking for something; saying no; finding solutions; and making sure the way we’re expressing these things are taken seriously and are constructive, rather than destructive.
In this episode, I’ll go over my reflections on Week 2 of the course, including:
Thank you to Roland, Alicia, Jesse, and the TheraHive team for collaborating with me and allowing me to try out this course!
TYSM to my wonderful patrons:
Christian • Steph • Winter Peach • Ashley Marie • Tom • Kristen • Mimi • Bjorn • Pluto • Elleot
Your support helps me to keep going. <3
[ m o r e ]
TheraHive: DBT Skills Group, Course Info
Need a DBT Skill? DBT Pocket Guide
Blog Post: Dr. Jesse Finkelstein Joins 'Quiet, Not Silent' podcast to Share Insights on DBT
[ s o c i a l s ]
INSTAGRAM | PATREON
averythequiet.carrd.co
SHOP: Heart & Sleeve Co.
[ d i s c o r d ]
The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skills, books and resources, and more. Age 18+, LGBTQ+ and 420 friendly.
[ c r e d i t s ]
Music by: ODDBAHL • Lunareh • Out of Flux
[ d i s c l a i m e r ]
My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.
Hosted on Acast. See acast.com/privacy for more information.
In Dialectical Behaviour Therapy (DBT), the fourth and final module - known as Interpersonal Effectiveness - teaches you skills to communicate effectively, set boundaries, and maintain relationships while achieving your personal goals. If you'd like to take this exact course, here's a 25% discount code you can use for your deposit - just cause you listen to my pod. (QUIETBPD25)
This is my favourite module by far with DBT because it’s helped me significantly with conflict resolution, and empowered me to ask for my needs without feeling guilty, without letting my emotions make things worse, and without burning bridges.
Back in Season 1, I had interviewed Dr. Jesse Finkelstein on his insights about DBT. It was such a fun chat that Jesse and the team over at TheraHive offered to let me try out this module for free with them. I thought, yes! I'll do it, and this way, I can share my experience with the course and all of my DBT reflections with you.
In this episode, I’ll go over my reflections on Week 1 of the course, including:
Thank you to Roland, Alicia, Jesse, and the TheraHive team for collaborating with me and allowing me to try out this course!
TYSM to my wonderful patrons:
Christian • Steph • Winter Peach • Ashley Marie • Tom • Kristen • Mimi • Bjorn • Pluto • Elleot
Your support helps me to keep going. <3
[ m o r e ]
TheraHive: DBT Skills Group, Course Info
Need a DBT Skill? DBT Pocket Guide
Blog Post: Dr. Jesse Finkelstein Joins 'Quiet, Not Silent' podcast to Share Insights on DBT
[ s o c i a l s ]
INSTAGRAM | PATREON
averythequiet.carrd.co
SHOP: Heart & Sleeve Co.
[ d i s c o r d ]
The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skills, books and resources, and more. Age 18+, LGBTQ+ and 420 friendly.
[ c r e d i t s ]
Music by: ODDBAHL • Lunareh • Out of Flux
[ d i s c l a i m e r ]
My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.
Hosted on Acast. See acast.com/privacy for more information.
At its core, validation is communicating to someone that their internal experiences and emotions make sense.
Dr. Kiki Fehling, PhD, (she/her) has always been a highly sensitive person. When she learned about DBT, it just clicked for her: "the practical coping skills... the focus on cultural and contextual factors in understanding emotional suffering, and the dialectical philosophy that both acceptance and change are needed for emotional health."
Kiki's content on TikTok and Instagram clicked for ME: especially the way she explained the Six Steps of Validation in DBT. I'm incredibly delighted to have spoken to her about it! This episode is a must-listen for those with BPD and their loved ones if you're asking yourself:
Six Steps of Validation, by @dbtkiki:
[ s o c i a l s ]
more by Dr Kiki: Website | Instagram | TikTok | X
Self Directed DBT Skills: A 3-Month DBT Workbook, by Kiki Fehling, PhD and Elliot Weiner, PhD
[ r e a d m o r e ]
DBT Self Help: Validation
Does Validating Condone Troubling Behaviour?
Need a DBT Skill? DBT Pocket Guide
[ s o c i a l s ]
INSTAGRAM | PATREON
averythequiet.carrd.co
SHOP: Heart & Sleeve Co.
Join me on Discord:
The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skills, books and resources, and more. Age 18+, LGBTQ+ and 420 friendly.
[ c r e d i t s ]
Recorded with: Podcastle
Music by: ODDBAHL • Lunareh • Out of Flux
[ d i s c l a i m e r ]
My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.
Hosted on Acast. See acast.com/privacy for more information.
In a culture that markets caring for ourselves as bubble baths and expensive spa days, Laura Hughes (she/her) takes a realistic and innovative approach to putting ourselves first.
With a teaching background and a passion for equity and inclusion, Laura built Self-Care With Laur to teach manageable and meaningful self-care, help you prioritize yourself, and guide you to break free from busyness and burnout to create a balanced life.
Self Care with Laur: Website | Instagram | TikTok
[ m e n t i o n e d ]
Free Digital Downloads for Self Care!
Book: All About Love, by Bell Hooks
VISIT MY SHOP: Heart & Sleeve Co.
Need a DBT Skill? DBT Pocket Guide
[ s o c i a l s ]
Follow my IG for updates: @averythequiet
Want more content? Join me on Patreon :)
averythequiet.carrd.co
Join the community on Discord:
The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skill commands, books and resources, advice and listener roles, and voice chats. Age 18+, LGBTQ+ and 420 friendly.
[ c r e d i t s ]
Recorded with: Podcastle
Music by ODDBAHL; Lunareh; Out of Flux
Additional Writing: Kyron LH
[ d i s c l a i m e r ]
My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.
Hosted on Acast. See acast.com/privacy for more information.
Content Advisory: mentions of DV, genoc*de
At the end of each year, I place a theme on it and reflect before going into the new year. 2023 was a year that taught me gratitude and humility.
I have never posted an unedited voice note, but I am a strong believer in authenticity, of openness, and of real talks. Turns out I like doing voice notes. :)
I am grateful to be healing.
I am grateful to be able to create.
I am grateful for you to let me in to your own journey.
Thank you <3
[ l i n k s ]
BPD Society of BC, FREE Virtual Support Group
Decolonize Palestine: Reading Materials
Need a DBT Skill? DBT Pocket Guide
[ s o c i a l s ]
Follow my IG for updates: @averythequiet
Want more content? Join me on Patreon
averythequiet.carrd.co
Join the community on Discord:
The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skill commands, books and resources, advice and listener roles, and voice chats. Age 18+, LGBTQ+ and 420 friendly.
[ c r e d i t s ]
Music by Lunareh
[ d i s c l a i m e r ]
My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.
Hosted on Acast. See acast.com/privacy for more information.
The podcast currently has 34 episodes available.
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