Dr. Gary Mitrevolis, a seasoned expert in addiction medicine, joins us for a critical conversation on cannabis and THC addiction, especially as we face the rising tide of high-potency THC products. With cannabis legalization expanding and THC concentrations soaring to unprecedented levels, Dr. Mitrevolis shares his extensive insights into the mental and physical health risks this trend poses. We discuss why understanding these impacts is vital for effectively addressing the evolving challenges in addiction treatment, particularly in states like California where exposure to high-THC products is more prevalent.

Our exploration takes a closer look at the adolescent brain, where we uncover the troubling effects of THC on dopamine production and motivation. Chronic cannabis use during these formative years can lead to devastating consequences, including an alarming drop in IQ and an increased risk of psychosis, especially for those with a family history of mental health disorders. Dr. Mitrevolis highlights that while current data might not differentiate between THC potency levels or consumption methods, ongoing research promises deeper insights that will guide future prevention and treatment strategies.

In this episode, you will hear:

• Exploration of rising THC potency and its implications for addiction and health.
• Insights from Dr. Gary Mitrevolis on the mental and physical risks of high-THC cannabis.
• Discussion on cannabis' impact on adolescent brain development, motivation, and IQ.
• Examination of cannabis legalization and potential reclassification to a Schedule III substance.
• Debunking myths about the safety of natural substances, highlighting cardiovascular risks.
• Challenges and strategies for managing cannabis withdrawal and recovery.

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Supporting Resources:

Dr. Mitrevolis

NovusMindfulLife.com

https://www.theaddictedmind.com/community 

Episode Credits

If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com Let them know we sent you.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Worksheet: Your PERMA Recovery

What if recovery isn't just about stopping the bad stuff, but actually building something incredible?

For too long, we've thought of recovery as simply not using. We white-knuckle our way through each day, fighting urges and saying no to everything that once brought us pleasure. But what happens when you've been sober for months or even years, and you're left thinking, "Is this it? Is this what recovery looks like?"

In this powerful episode, hosts Duane and Eric challenge the traditional view of recovery and introduce you to something revolutionary: the science of thriving. They explore how recovery can transform from a grim process of enduring abstinence into an exciting journey of building the life you genuinely want to live.

The hosts dive deep into positive psychology – the scientific study of what makes life worth living. Instead of just focusing on what's wrong with us, positive psychology asks a game-changing question: What makes a life flourishing and meaningful?

You'll discover the PERMA model, developed by Dr. Martin Seligman, the father of positive psychology. This roadmap breaks down thriving into five key elements: Positive emotions (joy, gratitude, hope), Engagement (finding your flow), Relationships (authentic connections), Meaning (serving something bigger than yourself), and Accomplishment (achieving goals that matter to you).

But here's what makes this episode special – it's not just theory. Duane and Eric show you exactly how to take these big concepts and break them down into tiny, manageable steps. You don't need to transform your entire life overnight. You just need to pick one element that resonates with you and take one small step this week.

The episode also explores the concept of post-traumatic growth – the idea that hitting rock bottom can actually become the foundation for building something stronger. Like SpaceX learning from rocket explosions to build better spacecraft, your struggles with addiction can teach you lessons that help you create an even more meaningful life.

This isn't about ignoring the hard work of staying sober. It's about shifting your focus from just running away from addiction to actively running toward a beautiful vision of your future. The hosts share insights from successful guests who have appeared on The Addicted Mind Podcast – people who don't just avoid their old destructive behaviors, but have built lives so fulfilling that those behaviors have lost their appeal entirely.

Whether you're in early recovery feeling like you're just surviving, or you've been sober for years but feel stuck in a rut, this episode offers hope and practical tools. You'll learn how to identify what's missing in your recovery and take concrete steps to build it.

Recovery doesn't have to be about deprivation – it can be about inspiration. Your journey isn't just about what you're leaving behind; it's about the incredible life you're building ahead.

Key Topics

• The "Dry Drunk" Problem: Why stopping isn't enough and how to move beyond just surviving 
• The PERMA Model: Five building blocks of a thriving life (Positive emotions, Engagement, Relationships, Meaning, Accomplishment) 
• Post-Traumatic Growth: How hitting rock bottom can become your foundation for building something stronger 
• From Deprivation to Inspiration: Shifting recovery from enduring abstinence to exciting life-building 
• Micro-Steps Strategy: How to break down big goals into tiny, manageable actions you can't fail at 
• Beyond Traditional Recovery: Moving from fixing what's broken to building what's strong

Timestamp

[00:01:30] - The dangerous trap of thinking recovery is just about stopping 

[00:03:00] - What is the "dry drunk" phenomenon and why it happens 

[00:07:00] - Introduction to positive psychology and the paradigm shift 

[00:08:30] - Breaking down the PERMA model for thriving in recovery 

[00:10:30] - Understanding post-traumatic growth and learning from rock bottom 

[00:13:00] - Practical action steps: How to choose your focus area 

[00:16:30] - The mindset shift: Running toward something beautiful instead of away from addiction

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Art Dielhenn's journey from directing beloved TV classics like Sister Sister and Punky Brewster to becoming an author and career coach is nothing short of remarkable. Facing his own struggles with addiction, Art found recovery and shared his insights through two humorous and insightful books, "Get Out of Your Head, It's a Mess in There" and "Addiction is a Family Disease." Join Art as he discusses how the pandemic spurred his writing endeavors, weaving humor with heavy topics to make them more approachable. With artist Clemmy McWilliam-Le Busque's lively cartoons, Art's books illustrate the chaotic yet relatable inner workings of our minds, making recovery both accessible and entertaining.

Art's personal stories add depth and authenticity to the conversation, especially as he navigates the profound grief of losing a child to addiction during the pandemic. He opens up about how he found comfort and creativity through writing, illustrating how humor and shared wisdom can coexist with sorrow to aid healing. By exploring internal reconciliation and the liberation found in truth, Art underscores the universal nature of recovery, emphasizing resilience and the relentless drive to rebuild after life's challenges. 

In this episode, you will hear:

• Art Dielhenn's transformation from TV director to author and career coach, using humor to tackle recovery topics.
• The impact of the pandemic as a catalyst for Art's writing journey and creative expression.
• Art's personal experiences with grief and addiction, illustrating the healing power of humor and community.
• Exploration of the universal nature of recovery, focusing on resilience and rebuilding after adversity.
• Collaboration with artist Clemmy McWilliam-Le Busque to bring Art's vision to life through lively, humorous illustrations.
• The role of humor in recovery, making heavy topics more approachable and emphasizing the joy found in shared recovery experiences.

Follow and Review:

We’d love for you to follow us if you haven’t yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast.

Supporting Resources:

NovusMindfulLife.com

https://www.theaddictedmind.com/community 

Episode Credits

If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com Let them know we sent you.

We want to hear from you. Leave us a message or ask us a question: https://www.speakpipe.com/addictedmind

Disclaimer

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Worksheet: Uncovering Your Superpowers

What if you had superpowers you didn't even know existed? What if the very qualities that could transform your recovery have been hiding inside you all along?

In this powerful episode, hosts Duane and Eric Osterlind flip the script on traditional recovery thinking. Instead of endlessly focusing on what's broken, they show you how to uncover what's strong. Using tools from positive psychology, they guide you through a process of discovering your hidden character strengths – those amazing qualities that addiction and trauma may have buried but never destroyed.

If you've ever looked in the mirror and only seen an addict, a failure, or someone who's fundamentally flawed, this episode is for you. The hosts understand that feeling of being defined entirely by your struggles. They know what it's like when your identity feels completely wrapped up in setbacks and mistakes.

But here's the truth they want you to know: You are not broken. You have incredible strengths that are just waiting to be rediscovered.

The episode introduces you to groundbreaking research by Dr. Martin Seligman and Dr. Christopher Peterson, who identified 24 character strengths that every person possesses. These aren't made-up feel-good concepts – they're scientifically proven traits like bravery, creativity, kindness, perseverance, and hope that exist in all of us to varying degrees.

The research is clear: when people identify their top strengths and find new ways to use them daily, they experience lasting increases in happiness and decreases in depression. This isn't just positive thinking – it's an evidence-based path to wellness.

During the episode, you'll participate in a real-time exercise to identify one of your own strengths. The hosts walk you through remembering a time when you overcame a challenge, then help you pinpoint the inner quality that made it possible. Was it courage? Creativity? Persistence? Kindness?

But identifying your strength is just the beginning. The real magic happens when you consciously use these strengths in new ways. The hosts provide concrete examples: if your strength is curiosity, spend 15 minutes learning something new. If it's kindness, buy coffee for the person behind you in line. If it's bravery, speak up in that meeting where you usually stay quiet.

This approach fundamentally changes how you see yourself. Instead of being someone who needs to fix all their broken parts, you become someone who can build on their existing strengths. You shift from asking "What's wrong with me?" to "What's strong with me?"

The hosts are careful to point out this isn't about ignoring challenges or pretending weaknesses don't exist. It's about building up your strengths so you have a solid foundation from which to face difficulties. Both sides of the coin are true – you have challenges AND you have incredible strengths.

People in long-term recovery who tap into their strengths become amazingly creative, strong, and resilient. When they start relying on these positive characteristics, transformation happens.

This episode includes practical action steps you can take right now, plus access to a free worksheet that guides you through identifying your strengths and planning specific ways to use them. It's designed to help you live the life you want to live in recovery.

If you're tired of focusing only on what's wrong and ready to start building on what's right, this episode offers a powerful new perspective. Your strengths have been there all along – it's time to uncover them and put them to work.

Key Topics

• The problem with deficit-focused thinking – why constantly focusing on flaws keeps you stuck
• Introduction to positive psychology – the science of what makes life worth living
• The 24 universal character strengths – research-backed traits everyone possesses
• Real-time strength identification exercise – discovering your own superpowers through reflection
• Practical implementation strategies – specific ways to use your strengths in daily life
• Shifting self-perception – moving from "what's wrong with me" to "what's strong with me"
• Building on strengths vs. fixing weaknesses – a balanced approach to personal growth

Step 4: Timestamp List (7 Key Moments)

[00:01:00] - The hidden superpower thought experiment and why we focus on defects instead of strengths

[00:03:00] - The narrative of deficits: how seeing yourself as fundamentally flawed keeps you stuck

[00:05:00] - Introduction to positive psychology and the 24 universal character strengths research

[00:07:00] - Real-life examples of people in recovery tapping into their strengths

[00:08:00] - Interactive exercise: identifying your own strength through proud moment reflection

[00:09:00] - Taking action: specific ways to use your identified strength this week

[00:11:00] - How focusing on strengths fundamentally changes your self-perception

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In this compelling episode, host Duane Osterlind sits down with Mo Edjlali, founder of The Mindful Leader and author of the groundbreaking book "Open MBSR: Mindfulness Based Stress Reduction - Reimagining the Future of Mindfulness." Mo sounds an important alarm about a rarely discussed topic in the wellness world: how guided meditations, when overused or misapplied, can actually cause harm.

This conversation dives deep into Mo's personal transformation from a high-pressure tech entrepreneur to a mindfulness advocate, and his critical examination of the modern mindfulness movement. Mo doesn't shy away from controversial topics, exploring issues like power dynamics, Buddhist entanglements, rigid frameworks, spiritual materialism, and the commoditization of ancient practices.

Drawing on 15 years of experience in the field, Mo offers a transformative framework rooted in open collaboration, collective wisdom, and genuine secular integrity. This is a nuanced conversation that challenges listeners to think critically about mindfulness while honoring its profound potential for healing and growth.

Key Takeaways

• Mindfulness requires balance: The nine attitudes of mindfulness can become harmful when taken to extremes without dialectical thinking
• Community is essential: Practicing mindfulness in isolation misses the powerful healing potential of collective practice
• Transparency matters: The field needs honest conversations about Buddhist influences and commercial interests
• Critical thinking strengthens practice: Questioning and debate enhance rather than diminish the mindfulness movement
• Small steps create change: Even in dark moments, simple actions like making your bed can be the foundation for healing

About Mo Edjlali

Mo Edjlali is the founder of The Mindful Leader and author of "Open MBSR: Mindfulness Based Stress Reduction - Reimagining the Future of Mindfulness." With a background in computer engineering and entrepreneurship, Mo discovered mindfulness during a personal crisis in 2008-2009. He has since become a leading voice for ethical, community-based approaches to mindfulness practice.

Mo's organization is the largest provider of MBSR (Mindfulness Based Stress Reduction) training internationally, with 550 alumni from organizations like Headspace, Hilton, Starbucks, and Navy Federal. He pioneered online mindfulness training and created the world's first global mindfulness community center through the Meditate Together platform.

Resources

• Mo's Website: mindfulleader.org
• Book Landing Page: openmbsr.com
• Connect on LinkedIn: Mo Edjlali
• Book: "Open MBSR: Mindfulness Based Stress Reduction - Reimagining the Future of Mindfulness" (Available on Amazon and local bookstores)

Connect with The Addicted Mind Podcast

• Website: theaddictivemind.com
• Social Media: Facebook, Instagram, Blue Sky, and Threads

If this episode resonated with you, please share it with someone who might benefit and consider leaving a rating and review to help us reach more people who need these conversations.

This episode offers a rare, honest examination of both the profound benefits and potential pitfalls of mindfulness practice. Mo's willingness to challenge the status quo while maintaining deep respect for the transformative power of these ancient practices makes this a must-listen for anyone interested in authentic spiritual growth and mental health.

If you live in California and are looking for counseling or therapy please check out Novus Mindful Life Counseling and Recovery Center

NovusMindfulLife.com

We want to hear from you. Leave us a message or ask us a question: https://www.speakpipe.com/addictedmind

Disclaimer

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Worksheet: Stages of Change

This episode dives into the Stages of Change Model, a powerful tool for understanding and navigating personal growth. Hosts Duane and Eric explore the six stages: pre-contemplation, contemplation, preparation, action, maintenance, and relapse. They emphasize the model's humanistic approach, acknowledging that change is a non-linear journey with room for setbacks and restarts. Learn how to identify your current stage, overcome obstacles, and move towards lasting positive change.

Key Topics:

• The six stages of the Stages of Change Model
• Recognizing your current stage of change
• Overcoming challenges in each stage
• Moving from contemplation to action
• The role of relapse in the change process
• Applying the model to personal growth and addiction recovery

Timestamps:

1. Introduction (00:00-01:00)
2. Overview of the Stages of Change Model (01:00-03:32)
3. Deep Dive into the Six Stages (03:32-10:47)
4. Addressing Criticisms and Benefits of the Model (10:47-12:26)
5. Practical Applications and Resources (12:26-15:39)

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When Lisa Smith's family was gripped by the terror of her son's addiction, they felt like mere spectators to a relentless storm. But through her groundbreaking concept of parallel recovery, they began to reclaim their roles as active participants in the healing process. In this compelling episode, we sit down with Lisa, a TEDx speaker and author, who shares her family's transformative journey. She illuminates how families can support their loved ones suffering from addiction and mental health challenges by first addressing their own fears and recovery needs. Her insights shed light on addiction as a family disease and underscore the importance of structured recovery to create a more supportive environment.

Our conversation with Lisa also navigates the vital principles of radical acceptance and compassionate boundaries in the recovery journey. She delves into the layered challenges families face, including confronting generational trauma and the systemic issues making family recovery services less accessible. We explore how stepping back from fear-driven responses can foster healthier interactions, and how setting boundaries, rather than being acts of harshness, can be deeply compassionate. Lisa’s message is clear: when families engage in recovery, they not only aid their loved ones but enrich their own lives and relationships, crafting a nurturing space for healing amidst adversity.

In this episode, you will hear:

• The concept of parallel recovery and its impact on family dynamics in addiction
• Lisa Smith's personal journey with her son's addiction and mental health challenges
• Importance of addressing addiction as a family disease and involving families in the recovery process
• Exploration of radical acceptance and compassionate boundaries in healing
• Challenges families face, including generational trauma and systemic barriers to recovery services

Follow and Review:

We’d love for you to follow us if you haven’t yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast.

Supporting Resources:

TedTalk: The Power of Parallel Recovery | Lisa Smith

Lisa's Website

Parallel Recovery: A Guide for Those Who Love Someone with Substance Use Disorder, 

TAM

NovusMindfulLife.com

https://www.theaddictedmind.com/community 

Episode Credits

If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com Let them know we sent you.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Worksheet: Your Relapse Prevention Blueprint

What if you could stop living in constant fear of relapse and start building real confidence in your recovery?

In this powerful episode of The Addicted Mind Podcast Plus, hosts Duane and Eric Osterlind reveal how to create a practical relapse prevention blueprint that transforms your recovery from a terrifying tightrope walk into a journey of empowerment and self-trust.

Too many people in recovery live with that constant, low-level hum of anxiety asking "What if I mess up?" This fear doesn't protect you—it actually makes you more vulnerable by keeping you rigid, stressed, and unable to think clearly when challenges arise.

The Osterlinds share a game-changing approach rooted in cognitive behavioral therapy that shifts you from reactive fear to proactive planning. Instead of hoping you'll stay strong in difficult moments, you'll have a written plan for exactly what to do when you feel most vulnerable.

This episode breaks down the dangerous "all or nothing" thinking that turns a momentary slip into a complete relapse. You'll learn why the National Institute of Drug Abuse defines addiction as a "chronic relapsing disorder"—not to discourage you, but to remove the crushing shame that keeps people stuck and help you plan skillfully for real-life challenges.

The hosts walk you through creating your own personalized coping cards for high-risk situations, whether that's the excited energy you feel on Friday afternoons or the moment an old friend calls to invite you out. You'll discover how to identify your unique internal and external triggers and develop specific, actionable responses for each one.

Most importantly, this episode reframes relapse from a moral failure to valuable data that makes your blueprint stronger. When you approach recovery this way, you're not just surviving—you're actively managing your healing journey with compassion, wisdom, and strategic planning.

Your recovery is worth planning for, and this episode gives you the tools to do exactly that.

Key Topics

• Creating a proactive relapse prevention blueprint instead of living in fear 

• Identifying your personal high-risk situations and unique triggers 

• Building specific coping cards with actionable strategies 

• Overcoming "all or nothing" thinking that turns slips into full relapses 

• Using your brain when it's "online" to prepare for when it's "offline" 

• Reframing relapse as learning data rather than moral failure 

• Moving from passive victim of triggers to active manager of recovery

Timestamps

[00:01:00] - Introduction: The tightrope analogy and why fear-based recovery doesn't work 

[00:03:00] - The crushing weight of "all or nothing" thinking after a slip 

[00:06:00] - The proactive prevention model: Using your brain when it's online 

[00:09:00] - Getting practical: How to build your first blueprint component 

[00:12:00] - Eric's personal example: Friday afternoon triggers and planning ahead 

[00:15:00] - The power of grace: Why slips don't have to become full relapses 

[00:16:00] - Action steps and accessing the free worksheet

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If you found out earlier on in your youth that you actually have a genetic propensity toward addiction, would you have made decisions a lot differently? Addiction is a bio-psycho-social model, but we don’t really look at the biology part of it. Sometimes, we have to look at the physiology of things to understand addiction better. And there has to be a paradigm shift in thinking about how we operate and exist in this world. 

On today’s episode, Duane speaks with Dr. Evelyn Higgins about genes and biomarkers, how they influence our behavior, how they play out in addiction, and why knowing about this part of ourselves is an important step in addiction treatment and recovery. 

Dr. Evelyn Higgins is the founder and CEO of Wired For Addiction and a recognized international expert in the epidemiology of addiction. With 34 years in clinical practice, Dr. Higgins has spent over 16 years dedicated to research and development in the science of addiction recovery, and she finds herself at the nexus of epigenetics, neuroscience, and addiction. 

In this episode, you will hear:

• What it means to look at errors in genetic coding
• Epigenetics and aberrant behaviors
• Why addiction is not a moral flaw, but a disease
• The first step is getting objective information.
• The common genetic markers of addiction
• How seeing addiction from a biological perspective impacts the families

Follow and Review:

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Supporting Resources:

Wired For Addiction

Dr. Higgins’ TEDTalk: 

NovusMindfulLife.com

https://www.theaddictedmind.com/community 

Follow and Review: We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast.

If you live in California and are looking for counseling or therapy please check out Novus Mindful Life Counseling and Recovery Center

NovusMindfulLife.com

We want to hear from you. Leave us a message or ask us a question: https://www.speakpipe.com/addictedmind

Disclaimer

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Worksheet: Riding the Wave with TIPP

Picture this: Your heart is pounding so hard you can hear it in your ears. Your vision starts to tunnel. A wave of pure panic or white-hot anger is washing over every nerve in your body, and all you can think about is doing something—anything—to make it stop.

We've all been there. That moment where one decision could change everything. Maybe it's reaching for that drink, lashing out at someone you love, or spiraling into a shame cycle that feels impossible to escape.

What if there was a way to survive these moments without making them worse? What if you could actually hack your own nervous system to ride out the storm?

In this episode of The Addicted Mind Plus, hosts Duane and Eric Osterlind break down TIPP—four powerful crisis survival skills from Dialectical Behavior Therapy (DBT) that can literally save your life in these overwhelming moments.

These aren't feel-good techniques designed to make you happy. They're emergency tools designed to help you survive a crisis without acting on destructive urges. Each skill works by targeting your body's nervous system in a specific way, giving you concrete actions to take when your emotions feel completely out of control.

From the mammalian dive reflex that instantly slows your racing heart, to the surprising power of 60-second intense exercise that burns off adrenaline, you'll learn exactly how to use your body's own wiring to calm yourself down. The brothers also dive into the science behind why longer exhales activate your "rest and digest" system, and how paired muscle relaxation can release stored tension in minutes.

But here's the real power: every single time you choose these skills instead of your old destructive behaviors, you're rewiring your brain. You're proving to yourself that you can feel intense pain and survive it without escaping into substances or harmful actions.

Whether you're in recovery from addiction, dealing with trauma, or just tired of making decisions in emotional moments that you later regret, these four simple techniques could be game-changers. The best part? You can start using them today.

Don't miss the free worksheet download that breaks down each skill with step-by-step instructions you can use in your next crisis moment.

Worksheet: Riding the Wave with TIPP

Key Topics

• The TIPP Crisis Survival Method - Four science-backed techniques to survive overwhelming emotions
• Temperature Technique - Using cold water and ice to activate your mammalian dive reflex
• Intense Exercise - How 60 seconds of movement burns off dangerous adrenaline surges
• Paced Breathing - The nervous system hack that only requires controlling your lungs
• Paired Muscle Relaxation - Releasing stored tension through breath and muscle work
• Brain Rewiring Through Crisis Survival - How each successful use builds long-term resilience
• DBT and Distress Tolerance - Understanding the therapy approach that created these tools

Timestamp Guide

[00:01:00] - The Crisis Moment: What overwhelming emotions feel like and why we need survival skills

[00:03:00] - Introduction to DBT: The therapy that balances acceptance and change for real results

[00:05:00] - Distress Tolerance Explained: Why these skills survive crises instead of creating happiness

[00:08:00] - Temperature Technique: Using cold water to activate your biological brake pedal

[00:10:00] - Intense Exercise: How 60 seconds of movement matches and burns off emotional energy

[00:12:00] - Paced Breathing: The only organ you can control that connects both nervous systems

[00:16:00] - Long-term Brain Rewiring: How crisis survival skills build lasting recovery strength

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