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!

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.

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

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.

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

Today, we explore the mindfulness "What" skills that support what we can do to get into the present moment, and the "How" skills that support how we can practice being mindful in any given moment and participate fully in life. Hosted by Faith Meyer, CEO Coach and Meredith Meyer, licensed marriage & family therapist and DBT-LBC™ Certified Clinician.

Timestamps:
03:00 – Observing — The Opposite of Multitasking
06:30 – Curiosity & Beginner's Mind
12:00 – Describing — Putting Words on What We Observe
17:30 – Participation
20:00 – Participation and Urge Surfing
30:21 – Nonjudgmental Stance
43:00 – Being One-Mindful
52:20 – Effectively — Doing What Works

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 3, where we begin our Dialectical Behavior Therapy skills exploration. In this episode Meredith Meyer, licensed marriage & family therapist and DBT-LBC™ Certified Clinician provides an introduction to Mindfulness and the concept of the Three States of Mind. Learning mindfulness helps create a foundation that all of the other skills will build on. Everything begins with awareness. Let's dive in!

Timestamps:
01:52 – Overview of DBT Skills Modules
03:14 – Defining Autopilot — The Opposite of Mindfulness
06:39 – Defining Mindfulness and Practice as Presence
10:49 – Distractions and Returning Gently
17:16 – Past and Future Thinking
23:00 – Three States of Mind — Introducing Wise Mind
27:36 – Exploring Reasonable Mind and Emotion Mind
31:16 – Wise Mind
38:48 – Practicing Awareness and Gentle Labeling
42:53 – Letting Go of ‘Shoulds’ and Practicing Choice

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

Faith and Meredith continue exploring what healthy conflict looks like and focus in on two specific skills: Accurate Expression and Validation. They also touch on how this shows up when training new hires, direct and indirect communication, how we can fall into assumptions and "mind reading," and the role our core values play.

• 0:00 Intro
• 1:30 Conflict Cycles, Influences, Roles & What we can do differently
• 5:20 Validation as a Skill Set
• 19:55 How this plays out when training new hires
• 22:00 How your values can help you move out of the conflict cycle
• 26:15 The Transactional Model
• 45:05 Direct vs. Indirect Communication, Mind Reading

More from the team at www.TheOnPointPractice.com

Faith Meyer and Meredith Meyer kick things off for The Skills Podcast by sharing a little bit about their respective backgrounds (CEO Coaching and DBT Therapy) and explore what healthy conflict is.

• 0:00 Introductions
• 4:05 DBT Overview
• 12:50 Exploring Healthy Conflict
• 25:05 Tools & Resources

  www.feelingswheel.com

  www.nycnvc.com/needs