Welcome back to Emotion Regulation! Today, Meredith walks us through the skills of Checking the Facts and Opposite Action (all the way!), both of which can help us respond more skillfully to our emotions and their accompanying urges.

Chapters:

Chapters

00:00 Recap of Model for Describing Emotions
02:20 Intro to Checking The Facts
06:11 The Skill of Checking the Facts
11:45 Assessing Threats and Catastrophes
17:05 Coping Ahead: Preparing for Emotional Challenges
23:05 Checking the Facts: Understanding Emotional Responses
27:04 Opposite Action: Transforming Emotional Responses
30:21 Practical Applications of Opposite Action
42:52 Building Awareness and Support in Emotional Regulation

References:
https://www.theonpointpractice.com/theskillspodcast

DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359

Disclaimer: The information shared in this episode is for educational and informational purposes only. It is not intended to be a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the guidance of your physician, therapist, or other qualified healthcare provider with any questions you may have regarding your health or wellbeing.

Connect with Meredith & Faith:

Visit The Skills Podcast WEBSITE: https://www.theonpointpractice.com/theskillspodcast

Visit the BLOG: https://www.theonpointpractice.com/blog

Follow On Point Practice on INSTAGRAM: https://www.instagram.com/onpointpractice/

Follow The Skills Podcast on INSTAGRAM: https://www.instagram.com/theskillspodcast/ 

Connect with Meredith on LINKEDIN: https://www.linkedin.com/in/meredithmeyerlmft/

Connect with Faith on LINKEDIN: https://www.linkedin.com/in/faith-meyer/

We sat down with Shirali and Arul Nigam of Circuit Breaker Labs to explore the intersection of AI and mental health. We cover how AI is designed to work (not just LLMs), shared tips for how we as consumers can more skillfully interact with AI, where the creators of AI can do more to enhance both ethical considerations and general safety testing, and talk about our hopes for what AI can help unlock within mental health and business.

Chapters

00:00 Introduction to AI and Mental Health
01:30 The Founders' Journey and Circuit Breaker Labs
05:17 Understanding AI: How Large Language Models Work
07:56 AI's Role in Mental Health: Opportunities and Concerns
10:52 Navigating AI's Empathy and Limitations
13:39 Safety in AI Systems & the Role of Creators in Enhancing AI Safety
18:58 Evaluating AI Platforms for Mental Health Support
21:22 Circuit Breaker Labs: Testing AI for Vulnerabilities
26:28 Collaborating with Clinicians for Trustworthy AI
28:29 Empowering Consumers with Information
30:06 Maintaining Critical Thinking in the Age of AI
36:53 Speculating About the Future of AI and Human Connection

References:
Circuit Breaker Labs | Read their whitepaper here!

https://www.theonpointpractice.com/theskillspodcast

Disclaimer: The information shared in this episode is for educational and informational purposes only. It is not intended to be a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the guidance of your physician, therapist, or other qualified healthcare provider with any questions you may have regarding your health or wellbeing.

Connect with Meredith & Faith:

Visit The Skills Podcast WEBSITE: https://www.theonpointpractice.com/theskillspodcast

Visit the BLOG: https://www.theonpointpractice.com/blog

Follow On Point Practice on INSTAGRAM: https://www.instagram.com/onpointpractice/

Follow The Skills Podcast on INSTAGRAM: https://www.instagram.com/theskillspodcast/ 

Connect with Meredith on LINKEDIN: https://www.linkedin.com/in/meredithmeyerlmft/

Connect with Faith on LINKEDIN: https://www.linkedin.com/in/faith-meyer/

In Part 2 of Emotion Regulation, Meredith takes us through the different elements of emotion regulation, including biological, environmental and cognitive factors that influence our ability to manage emotions effectively. We also share a roadmap and practical insights to better understand and work with our emotional responses.

Chapters

00:00 Introduction to Emotion Regulation
00:59 Understanding Emotional Sensitivity
03:26 The Role of Environment in Emotion Regulation
06:02 Lack of Skills and Emotional Models
08:30 Mood and Energy Levels in Regulation
11:14 High Arousal and Emotional Overload
13:56 Myths Surrounding Emotions
16:18 The Model for Describing Emotions
22:17 Understanding Emotional Prompting and Interpretation
25:20 The Cycle of Emotions and Action Urges
28:29 Vulnerability Factors in Emotional Regulation
30:49 Building a Foundation for Emotion Regulation
34:13 The Importance of Awareness in Emotional Responses
38:53 Judgment and Self-Reflection in Emotional Understanding

References:
https://www.theonpointpractice.com/theskillspodcast

DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359

Disclaimer: The information shared in this episode is for educational and informational purposes only. It is not intended to be a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the guidance of your physician, therapist, or other qualified healthcare provider with any questions you may have regarding your health or wellbeing.

Connect with Meredith & Faith:

Visit The Skills Podcast WEBSITE: https://www.theonpointpractice.com/theskillspodcast

Visit the BLOG: https://www.theonpointpractice.com/blog

Follow On Point Practice on INSTAGRAM: https://www.instagram.com/onpointpractice/

Follow The Skills Podcast on INSTAGRAM: https://www.instagram.com/theskillspodcast/ 

Connect with Meredith on LINKEDIN: https://www.linkedin.com/in/meredithmeyerlmft/

Connect with Faith on LINKEDIN: https://www.linkedin.com/in/faith-meyer/

Welcome to Emotion Regulation! In this episode, Meredith walks you through what it means to regulate our emotions. She double-clicks on some of the core emotions that we all experience to unpack not only their message but the action urges that accompany them so we can not only be more skillful in how we interact with them, but also understand some of the myths we buy into around our emotions.

Chapters:

00:00 Understanding the Core Functions of Emotions
02:09 What Our Emotions Do for Us
07:51 The Actions Emotions Prepare Us For
08:58 Joy & Sustaining the Feeling
13:23 Masking & Agency in Regulating Emotions
16:18 Anger & Blocked Goals
20:46 Naming the Emotion and/or the Need
24:47 Fear & Anxiety
26:51 Guilt & Shame
29:58 Navigating Guilt, Shame & Mistakes with Your Team
33:11 Envy & Jealousy
36:53 The Importance of Sadness
39:42 Practical Steps for Growing Emotional Awareness

References:
https://www.theonpointpractice.com/theskillspodcast

DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359

Disclaimer: The information shared in this episode is for educational and informational purposes only. It is not intended to be a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the guidance of your physician, therapist, or other qualified healthcare provider with any questions you may have regarding your health or wellbeing.

Connect with Meredith & Faith:

Visit The Skills Podcast WEBSITE: https://www.theonpointpractice.com/theskillspodcast

Visit the BLOG: https://www.theonpointpractice.com/blog

Follow On Point Practice on INSTAGRAM: https://www.instagram.com/onpointpractice/

Follow The Skills Podcast on INSTAGRAM: https://www.instagram.com/theskillspodcast/ 

Connect with Meredith on LINKEDIN: https://www.linkedin.com/in/meredithmeyerlmft/

Connect with Faith on LINKEDIN: https://www.linkedin.com/in/faith-meyer/

Today, Meredith takes us through tolerating distress through radical acceptance and mindfulness of thoughts. We cover the role pain plays in our lives and different ways we can engage with reality, to practical steps to cultivate acceptance. As always, we tried to pack this conversation full of valuable tools for you to leverage for more skillful emotional regulation and overall resilience. Let us know if you have any questions!

Chapters:
00:00 Introduction
01:59 Understanding Radical Acceptance
04:39 Practical Applications of Radical Acceptance
11:43 What Radical Acceptance Is Not
16:18 Step-by-Step Guide to Radical Acceptance
21:52 Turning the Mind
27:44 Willingness vs. Willfulness
31:15 Willing Hands & Half Smile
38:47 Mindfulness of Thoughts

References:
https://www.theonpointpractice.com/theskillspodcast

DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359

Disclaimer: The information shared in this episode is for educational and informational purposes only. It is not intended to be a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the guidance of your physician, therapist, or other qualified healthcare provider with any questions you may have regarding your health or wellbeing.

References:
https://www.theonpointpractice.com/theskillspodcast

DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359

Disclaimer: The information shared in this episode is for educational and informational purposes only. It is not intended to be a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the guidance of your physician, therapist, or other qualified healthcare provider with any questions you may have regarding your health or wellbeing.

Connect with Meredith & Faith:

Visit The Skills Podcast WEBSITE: https://www.theonpointpractice.com/theskillspodcast

Visit the BLOG: https://www.theonpointpractice.com/blog

Follow On Point Practice on INSTAGRAM: https://www.instagram.com/onpointpractice/

Follow The Skills Podcast on INSTAGRAM: https://www.instagram.com/theskillspodcast/ 

Connect with Meredith on LINKEDIN: https://www.linkedin.com/in/meredithmeyerlmft/

Connect with Faith on LINKEDIN: https://www.linkedin.com/in/faith-meyer/

We sat down with Patrik and Maria of Palomarin Consulting to talk leadership, the balance between team dynamics and organizational goals, the role of mentorship, and the necessity of curiosity and humility in effective leadership. We also discuss practical strategies for leaders to foster a supportive environment while navigating the complexities of their roles.

Chapters

00:00 Introduction to Patrik & Maria
05:27 Understanding Psychological Safety
08:19 The Balance of Vulnerability and Productivity
11:35 Navigating Leadership Transitions
14:25 The Role of Emotional Intelligence in Leadership
17:29 Mentorship and Role Models in Leadership
20:28 Observing Team Dynamics
27:22 Challenges in Behavioral Health Leadership
29:08 Dialectics in Leadership
32:38 Balancing Team Needs and Organizational Goals
42:50 The Art of Transparency in Leadership
44:30 Trauma-Informed Leadership
46:55 Curiosity and Humility
49:06 Authenticity and Validation
52:07 Coaching and Community Engagement

Disclaimer: The information shared in this episode is for educational and informational purposes only. It is not intended to be a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the guidance of your physician, therapist, or other qualified healthcare provider with any questions you may have regarding your health or wellbeing.

References:
https://www.theonpointpractice.com/theskillspodcast
On psychological safety:  The Fearless Organization: Creating Psychological Safety in the Workplace for Learning, Innovation, and Growth by Amy C. Edmondson

On trauma-informed leadership: Evolve: The Path to Trauma-Informed Leadership Paperback –  by Carolyn Swora

Connect with Meredith & Faith:

Visit The Skills Podcast WEBSITE: https://www.theonpointpractice.com/theskillspodcast

Visit the BLOG: https://www.theonpointpractice.com/blog

Follow On Point Practice on INSTAGRAM: https://www.instagram.com/onpointpractice/

Follow The Skills Podcast on INSTAGRAM: https://www.instagram.com/theskillspodcast/ 

Connect with Meredith on LINKEDIN: https://www.linkedin.com/in/meredithmeyerlmft/

Connect with Faith on LINKEDIN: https://www.linkedin.com/in/faith-meyer/

This week, we continue building our distress tolerance skills by learning the IMPROVE skills, which help us improve the moment with imagery, meaning, prayer, relaxing actions, one thing in the moment, a brief vacation, and self-encouragement or rethinking the moment. 

00:00 Introduction
02:04 Improving the Moment with Imagery
05:44 Making Meaning
07:58 Prayer & Internal Dialogue
10:32 Relaxing Actions
16:28 One Thing in the Moment
19:27 Taking a Brief Vacation from Adulthood
26:46 The Power of Self-Encouragement
31:13 Rethinking Self-Criticism
32:29 Substituting Thoughts

Disclaimer: The information shared in this episode is for educational and informational purposes only. It is not intended to be a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the guidance of your physician, therapist, or other qualified healthcare provider with any questions you may have regarding your health or wellbeing.

References:
https://www.theonpointpractice.com/theskillspodcast

DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359

References:
https://www.theonpointpractice.com/theskillspodcast

DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359

Connect with Meredith & Faith:

Visit The Skills Podcast WEBSITE: https://www.theonpointpractice.com/theskillspodcast

Visit the BLOG: https://www.theonpointpractice.com/blog

Follow On Point Practice on INSTAGRAM: https://www.instagram.com/onpointpractice/

Follow The Skills Podcast on INSTAGRAM: https://www.instagram.com/theskillspodcast/ 

Connect with Meredith on LINKEDIN: https://www.linkedin.com/in/meredithmeyerlmft/

Connect with Faith on LINKEDIN: https://www.linkedin.com/in/faith-meyer/

In this episode, Meredith and Faith explore the ACCEPTS skills to help manage emotional distress. They also discuss tactics for self-soothing through sensory experiences, highlighting how both approaches can foster greater emotional regulation and resilience. Let's dive back in!

00:00 Introduction to Distress Tolerance Skills
01:00 The ACCEPTS Skills Overview
02:14 Distraction Techniques: Activities and Contributions
07:38 Using Comparisons and Emotions for Distraction
09:02 Distracting by Evoking Emotion & Pushing Away
15:15 Distracting with Thoughts
16:35 Distracting with Sensations
18:49 Recap and Integration of ACCEPTS Skills
29:56 Self Soothing Intro & Soothing Via Our Sense of Sight
38:13 Soothing Through Our Sense of Hearing
42:27 Soothing Through Our Sense of Smell
44:40 Using Taste to Self Soothe
47:14 Self Soothing with Touch
50:10 Soothing with Movement
52:29 Recapping Distractions & Self Soothing

Disclaimer: The information shared in this episode is for educational and informational purposes only. It is not intended to be a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the guidance of your physician, therapist, or other qualified healthcare provider with any questions you may have regarding your health or wellbeing.

References:
https://www.theonpointpractice.com/theskillspodcast

DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359

Welcome to Episode 6. Meredith introduces the TIPP skills, which work with our bodies' biology to help us downshift the intensity in high moments of distress. From small tools that are nearly invisible, to tools like submerging our faces in ice water... these tools are both powerful and portable!

Chapters:

0:00 Introduction to Distress Tolerance Skills
02:11 Exploring TIPP Skills: Overview and Importance
05:03 Paired Muscle Relaxation: Techniques and Benefits
16:04 Paced Breathing: Understanding and Practice
30:07 Intense Exercise: Possibly Counterintuitive but Effective
37:45 Temperature Change: The Dive Response and How to Activate It!

Disclaimer:

The information shared in this episode is for educational purposes only and is not a substitute for professional medical or mental health advice. Always consult your healthcare provider before trying any new techniques that may affect your body’s physiology, especially if you have a heart condition, low blood pressure, or other medical concerns. Use discretion and proceed at your own comfort level.

Resources: 

Furey, Edward "Target Heart Rate Calculator" at https://www.calculatorsoup.com/calculators/health/target-heart-rate-zone-calculator.php from CalculatorSoup, https://www.calculatorsoup.com - Online Calculators

Mammalian Dive Reflex https://www.youtube.com/watch?v=JkhGeHLzHJ8

References:
https://www.theonpointpractice.com/theskillspodcast

DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359

Connect with Meredith & Faith:

Visit The Skills Podcast WEBSITE: https://www.theonpointpractice.com/theskillspodcast

Visit the BLOG: https://www.theonpointpractice.com/blog

Follow On Point Practice on INSTAGRAM: https://www.instagram.com/onpointpractice/

Follow The Skills Podcast on INSTAGRAM: https://www.instagram.com/theskillspodcast/ 

Connect with Meredith on LINKEDIN: https://www.linkedin.com/in/meredithmeyerlmft/

Connect with Faith on LINKEDIN: https://www.linkedin.com/in/faith-meyer/

Today, we begin to explore skills that help us tolerate times when we experience distress. Meredith introduces two tools that we can use any time we're experiencing heightened emotional reactivity. These tools can be especially helpful in crisis situations to help us not make things worse.

Chapters:
0:00 Intro
2:00 Goals of Distress Tolerance
6:02 Options for Solving Any Problem
11:38 When to Use Crisis Survival Skills
17:30 STOP Skill
28:52 Pros & Cons Skill
37:44 Pros & Cons Worksheet
44:36 Practicing the STOP Skill Worksheet
45:30 Meredith's tip for how to mentally take a step back (STOP skill)

References:
https://www.theonpointpractice.com/theskillspodcast

DBT Skills Training Manual, Second Edition, Marsha M. Linehan https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462556359

Connect with Meredith & Faith:

Visit The Skills Podcast WEBSITE: https://www.theonpointpractice.com/theskillspodcast

Visit the BLOG: https://www.theonpointpractice.com/blog

Follow On Point Practice on INSTAGRAM: https://www.instagram.com/onpointpractice/

Follow The Skills Podcast on INSTAGRAM: https://www.instagram.com/theskillspodcast/ 

Connect with Meredith on LINKEDIN: https://www.linkedin.com/in/meredithmeyerlmft/

Connect with Faith on LINKEDIN: https://www.linkedin.com/in/faith-meyer/