<![CDATA[Let's Therapize That Shit!!!]]>95897d52-4c5c-55ec-aa8e-f11ed30203d3Sun, 25 Jan 2026 06:48:21 +0000Captivate.fmJoy Gerhardhttps://artwork.captivate.fm/7f1c0e0d-1872-485c-8fac-fe67574dcbb2/jhBhgQquy1abKkKii7fVExpd.jpgLet's Therapize That Shit!!!Joy GerhardJoy GerhardJoy Gerhard here. I’m not a therapist but I have done a LOT of therapy. Each episode, I use a skill (or collection of skills) to cope with anxiety, depression, PTSD, intrusive thoughts, urges, you name it. I give you a snapshot of my experience as I use the skills, describing in detail what I'm doing, why, and what the impact is. This podcast is messy, it’s vulnerable, it has some very grim humor. My hope is that, when you listen to me applying using skills on myself, they'll feel less theoretical & more accessible to you! So join me & let’s therapize that shit together! ----- Resources available at https://therapize.joygerhard.com Please rate, review, and subscribe to this podcast wherever you listen. Follow me on Facebook, Instagram, and Twitter @LetsTherapize Like what you hear? Support me and this podcast on https://www.patreon.com/letstherapizehttps://therapize.joygerhard.comtrueepisodicnopodcastEp 53 - validation roadblocksEp 53 - validation roadblocksThe skill of validation can be both incredibly useful AND really challenging to use interpersonally and with ourselves. My sister Ruth joins me for a conversation about what challenges she's encountered in practicing validation. We discuss some of the beliefs we grew up with around validation and problem-solve ways to remove those roadblocks.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

General Handout 4 – Skills Training Assumptions;

Interpersonal Effectiveness Handout 17 – Validation;

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Distress Tolerance Handout 8 – Self-Soothing

Other resources used in this episode:

Levels of Validation

Beliefs that Get in the Way of Self-Soothing

How to Tell if You're Invalidating Yourself

Examples of Validation Phrases

Biosocial theory graphic by Jesse Finkelstein

Instagram @theaustralianfeminists: psychological invalidation

Instagram @hellothrivers: healthy vs toxic empathy

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>The skill of validation can be both incredibly useful AND really challenging to use interpersonally and with ourselves. My sister Ruth joins me for a conversation about what challenges she's encountered in practicing validation. We discuss some of the beliefs we grew up with around validation and problem-solve ways to remove those roadblocks.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

General Handout 4 – Skills Training Assumptions;

Interpersonal Effectiveness Handout 17 – Validation;

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Distress Tolerance Handout 8 – Self-Soothing

Other resources used in this episode:

Levels of Validation

Beliefs that Get in the Way of Self-Soothing

How to Tell if You're Invalidating Yourself

Examples of Validation Phrases

Biosocial theory graphic by Jesse Finkelstein

Instagram @theaustralianfeminists: psychological invalidation

Instagram @hellothrivers: healthy vs toxic empathy

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>687ccad7-a969-456a-9822-b6bd078c2b48Sat, 24 Jan 2026 19:30:00 -080001:26:08truefull5353Ep 52 - actually helpful reasons to liveEp 52 - actually helpful reasons to liveWARNING: If you or someone you care about is experiencing a mental health crisis and/or suicidal ideation, the Suicide and Crisis Lifeline is available via call, text, chat, and with resources for Deaf/HoH folks. Please use discretion in listening to this episode.

I currently do want to live AND there are times when I don't. I know that in those times, most of the things that people say in an attempt to be helpful actually ends up making things worse. So I thought it might be useful to have the version of myself who wants to live write a letter to the version of myself who doesn't, and include all the things that I think would actually be validating, useful, and hope-giving when I'm at my lowest. This episode includes the entirety of that letter.

Helpful resources from this episode:

Transcript of the letter

Instagram post (caption): @CharlieMerril

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>WARNING: If you or someone you care about is experiencing a mental health crisis and/or suicidal ideation, the Suicide and Crisis Lifeline is available via call, text, chat, and with resources for Deaf/HoH folks. Please use discretion in listening to this episode.

I currently do want to live AND there are times when I don't. I know that in those times, most of the things that people say in an attempt to be helpful actually ends up making things worse. So I thought it might be useful to have the version of myself who wants to live write a letter to the version of myself who doesn't, and include all the things that I think would actually be validating, useful, and hope-giving when I'm at my lowest. This episode includes the entirety of that letter.

Helpful resources from this episode:

Transcript of the letter

Instagram post (caption): @CharlieMerril

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>010f8c4d-8fd0-413b-a4cd-61ef890fe5b2Sat, 03 Jan 2026 14:00:00 -080040:54truefull5252Ep 51 - an insider's guide to DBTEp 51 - an insider's guide to DBTInterested in DBT and want to hear about it from the patient's side instead of the therapist's side? You're in luck! I've done a variety of DBT skills groups and individual therapy, and have finally created an episode all about: what DBT is, who created it, what various DBT programs are like, and an overview of what skills are covered in the skills training manual. I also go over what I love about DBT and where it's gaps are.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

Other resources used in this episode:

NY Times article - Expert on Mental Illness Reveals Her Own Fight by Benedict Carey;

Wikipedia article - Marsha Linehan;

Wikipedia article - Dialectic Behavioral Therapy (DBT);

Wikipedia article - Cognitive Behavioral Therapy (CBT);

Book - Building a Life Worth Living: A Memoir by Marsha Linehan

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>Interested in DBT and want to hear about it from the patient's side instead of the therapist's side? You're in luck! I've done a variety of DBT skills groups and individual therapy, and have finally created an episode all about: what DBT is, who created it, what various DBT programs are like, and an overview of what skills are covered in the skills training manual. I also go over what I love about DBT and where it's gaps are.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

Other resources used in this episode:

NY Times article - Expert on Mental Illness Reveals Her Own Fight by Benedict Carey;

Wikipedia article - Marsha Linehan;

Wikipedia article - Dialectic Behavioral Therapy (DBT);

Wikipedia article - Cognitive Behavioral Therapy (CBT);

Book - Building a Life Worth Living: A Memoir by Marsha Linehan

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>f1ff38bf-0d30-455b-86a1-7c6c95808f0aMon, 24 Nov 2025 12:00:00 -080001:34:29truefull5151Ep 50 - hurting others & acceptance pt 2Ep 50 - hurting others & acceptance pt 2My sister Ruth joins me for the second part of our conversation around accepting that she hurts others and others hurt her. We identified where she’s out of acceptance in episode 49, so in this episode we’re practicing acceptance of those things, step by step. It’s a lengthy process but we get faster as we go and she moves closer to accepting by the end of the episode!

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

  • Non-judgmentally;

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead

  • Cope Ahead of Time with Difficult Situations;

Distress Tolerance Handout 9 – Improving the Moment;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11A – Radical Acceptance: Factors That Interfere;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands

Distress Tolerance Worksheet 9 – Radical Acceptance

Other resources used in this episode:

Ep 29 – annoyance when skills work

The Book of Forgiving: The Fourfold Path for Healing Ourselves and Our World by Desmond Tutu and Mpho Tutu;

The Perfectionist's Guide to Losing Control: A Path to Peace and Power by Katherine Morgan Schafler;

Instagram account: Christabel Mintah-Galloway on relational repair:

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>My sister Ruth joins me for the second part of our conversation around accepting that she hurts others and others hurt her. We identified where she’s out of acceptance in episode 49, so in this episode we’re practicing acceptance of those things, step by step. It’s a lengthy process but we get faster as we go and she moves closer to accepting by the end of the episode!

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

  • Non-judgmentally;

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead

  • Cope Ahead of Time with Difficult Situations;

Distress Tolerance Handout 9 – Improving the Moment;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11A – Radical Acceptance: Factors That Interfere;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands

Distress Tolerance Worksheet 9 – Radical Acceptance

Other resources used in this episode:

Ep 29 – annoyance when skills work

The Book of Forgiving: The Fourfold Path for Healing Ourselves and Our World by Desmond Tutu and Mpho Tutu;

The Perfectionist's Guide to Losing Control: A Path to Peace and Power by Katherine Morgan Schafler;

Instagram account: Christabel Mintah-Galloway on relational repair:

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>a0252ffa-0e45-4135-996a-c2fbdfebc2b5Sun, 16 Nov 2025 09:00:00 -080001:44:41truefull5050Ep 49 - harming others & acceptance pt 1Ep 49 - harming others & acceptance pt 1My sister Ruth joins me to drill down to what she's not accepting around how she impacts others. Because she's not accepting that she hurts others, she's unable to repair relationship effectively. It takes quite a bit of testing various ideas to land on what lies at the root of her fear that she might hurt other people. But we find it!

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Interpersonal Effectiveness Handout 17 - Validation;

Interpersonal Effectiveness Handout 18 - A “How To” Guide to Validation;

Emotion Regulation Handout 6 - Ways to Describe Emotions;

  • Shame;
  • Guilt;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11A – Radical Acceptance: Factors that Interfere

Other resources used in this episode:

Cognitive distortions

The Perfectionist's Guide to Losing Control: A Path to Peace and Power by Katherine Morgan Schafler;

Characteristics of white supremacy by Tema Okun

Radical acceptance comic

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>My sister Ruth joins me to drill down to what she's not accepting around how she impacts others. Because she's not accepting that she hurts others, she's unable to repair relationship effectively. It takes quite a bit of testing various ideas to land on what lies at the root of her fear that she might hurt other people. But we find it!

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Interpersonal Effectiveness Handout 17 - Validation;

Interpersonal Effectiveness Handout 18 - A “How To” Guide to Validation;

Emotion Regulation Handout 6 - Ways to Describe Emotions;

  • Shame;
  • Guilt;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11A – Radical Acceptance: Factors that Interfere

Other resources used in this episode:

Cognitive distortions

The Perfectionist's Guide to Losing Control: A Path to Peace and Power by Katherine Morgan Schafler;

Characteristics of white supremacy by Tema Okun

Radical acceptance comic

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>3e01ba98-6f42-479b-8d8b-79a83abf13b2Sun, 26 Oct 2025 09:00:00 -080001:32:53truefull4949Ep 48 - friendship ending & validation pt 2Ep 48 - friendship ending & validation pt 2The second half of my conversation with my sister Anne about the end of a decades-long friendship. This half focuses on validation - I validate her and she validates herself. We also uncover some delightful analogies to explain her experience.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills

  • Observe;
  • Describe;
  • Participate;

Interpersonal Effectiveness Handout 6 – Guidelines for Relationship Effectiveness: Keeping Respect for Yourself (FAST);

Interpersonal Effectiveness Handout 17 – Validation;

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation;

Emotion Regulation Handout 8 – Check the Facts;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step

Other resources used in this episode:

Competency tiers

Levels of Validation

Valid/Justified/Effective graphics


———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>The second half of my conversation with my sister Anne about the end of a decades-long friendship. This half focuses on validation - I validate her and she validates herself. We also uncover some delightful analogies to explain her experience.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills

  • Observe;
  • Describe;
  • Participate;

Interpersonal Effectiveness Handout 6 – Guidelines for Relationship Effectiveness: Keeping Respect for Yourself (FAST);

Interpersonal Effectiveness Handout 17 – Validation;

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation;

Emotion Regulation Handout 8 – Check the Facts;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step

Other resources used in this episode:

Competency tiers

Levels of Validation

Valid/Justified/Effective graphics


———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>31b495ea-e088-4983-95bc-f85c180957b0Sat, 18 Oct 2025 19:00:00 -080056:44truefull4848Ep 47 - friendship ending & nonjudgement pt 1Ep 47 - friendship ending & nonjudgement pt 1My sister joins me for a conversation about friendship loss that’s just dripping with judgements. I validate her experience then practice turning her judgements into non-judgmental language with a heavy dose of laughter.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What Skills”

Mindfulness Handout 5 – Taking Hold of Your Mind: “How Skills”

  • Nonjudgmentally

Interpersonal Effectiveness Handout 17 - Validation

Other resources used in this episode:

The Spoon Theory – by Christine Miserandino

Spoon Theory – Wikipedia

Competency tiers graphic

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>My sister joins me for a conversation about friendship loss that’s just dripping with judgements. I validate her experience then practice turning her judgements into non-judgmental language with a heavy dose of laughter.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What Skills”

Mindfulness Handout 5 – Taking Hold of Your Mind: “How Skills”

  • Nonjudgmentally

Interpersonal Effectiveness Handout 17 - Validation

Other resources used in this episode:

The Spoon Theory – by Christine Miserandino

Spoon Theory – Wikipedia

Competency tiers graphic

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>6eb495b5-cc2b-4b3b-b36f-375fc75e5ed6Sun, 28 Sep 2025 09:00:00 -080001:11:44truefull4747Ep 46 - comparisons & cope ahead liteEp 46 - comparisons & cope ahead liteI’m getting ready to enter a PHP (Partial Hospitalization Program) after my time in a psych hospital, and I have some anxiety. And shame. And judgements. So, use a lite version of Cope Ahead for how to manage my anxiety, and then do some self-validation by way of comparing where I am now to where I was 4 years ago. A little bit of Check the Facts squeezes it’s way in there too.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

  • Nonjudgementally;

Interpersonal Effectiveness Handout 17 – Validation;

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation;

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Emotion Regulation Handout 8 – Check the Facts;

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead

- Cope Ahead;

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 7 – Distracting (Wise Mind ACCEPTS);

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>I’m getting ready to enter a PHP (Partial Hospitalization Program) after my time in a psych hospital, and I have some anxiety. And shame. And judgements. So, use a lite version of Cope Ahead for how to manage my anxiety, and then do some self-validation by way of comparing where I am now to where I was 4 years ago. A little bit of Check the Facts squeezes it’s way in there too.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

  • Nonjudgementally;

Interpersonal Effectiveness Handout 17 – Validation;

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation;

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Emotion Regulation Handout 8 – Check the Facts;

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead

- Cope Ahead;

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 7 – Distracting (Wise Mind ACCEPTS);

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>bcdad27c-adbe-4c4f-8192-9cf25cda37f0Wed, 17 Sep 2025 09:00:00 -080054:53truefull4646Ep 45 - psych hospitalizationEp 45 - psych hospitalizationFresh off a 12-day psychiatric hospitalization, I’ve got stories to tell and stereotypes to dispel. I discuss how I came to voluntarily admit myself, getting covid and being quarantined for 8 days, medical gaslighting, and self-harming to avoid discharge. I also share what hope I’ve been able to find since getting out and where my focus is as I’m adjusting to being home again.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

Other resources used in this episode:

Instagram: @pat.radical.therapist

Instagram: @liberatorywellnessnetwork

Instagram: @asma.therapist

Instagram: @ismatu.gwendolyn

Instagram: @decolonizingtherapy

TikTok: @gigistherapyworld

The Future is Disabled: Prophecies, Love Notes, and Mourning Songs by Leah Lakshmi Piepzna-Samarasinha

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>Fresh off a 12-day psychiatric hospitalization, I’ve got stories to tell and stereotypes to dispel. I discuss how I came to voluntarily admit myself, getting covid and being quarantined for 8 days, medical gaslighting, and self-harming to avoid discharge. I also share what hope I’ve been able to find since getting out and where my focus is as I’m adjusting to being home again.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

Other resources used in this episode:

Instagram: @pat.radical.therapist

Instagram: @liberatorywellnessnetwork

Instagram: @asma.therapist

Instagram: @ismatu.gwendolyn

Instagram: @decolonizingtherapy

TikTok: @gigistherapyworld

The Future is Disabled: Prophecies, Love Notes, and Mourning Songs by Leah Lakshmi Piepzna-Samarasinha

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>7e806439-488e-4a32-af41-045a813e3a4dMon, 01 Sep 2025 09:00:00 -080002:03:43truefull4545Ep 44 - chronic pain & acceptanceEp 44 - chronic pain & acceptanceAre we noticing a trend? I'm noticing a trend. Acceptance continues to be the most useful skill while also being the one I'm least reliable to use. Here we are again with another opportunity to practice: while I'm having an episode of extreme pain after a treatment that was supposed to stop the extreme pain from happening. Judgements, feelings, and urges ABOUND.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Emotion Regulation Handout 11 - Figuring Out Opposite Actions;

Distress Tolerance Handout 1 - Goals of Distress Tolerance;

Distress Tolerance Handout 5 - Pros and Cons;

Distress Tolerance Handout 10 - Overview: Reality Acceptance Skills;

Distress Tolerance Handout 11 - Radical Acceptance;

Distress Tolerance Handout 11A - Radical Acceptance: Factors That Interfere;

Distress Tolerance Handout 11B - Practicing Radical Acceptance Step by Step;

Distress Tolerance Handout 14 - Half-Smiling and Willing Hands

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>Are we noticing a trend? I'm noticing a trend. Acceptance continues to be the most useful skill while also being the one I'm least reliable to use. Here we are again with another opportunity to practice: while I'm having an episode of extreme pain after a treatment that was supposed to stop the extreme pain from happening. Judgements, feelings, and urges ABOUND.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Emotion Regulation Handout 11 - Figuring Out Opposite Actions;

Distress Tolerance Handout 1 - Goals of Distress Tolerance;

Distress Tolerance Handout 5 - Pros and Cons;

Distress Tolerance Handout 10 - Overview: Reality Acceptance Skills;

Distress Tolerance Handout 11 - Radical Acceptance;

Distress Tolerance Handout 11A - Radical Acceptance: Factors That Interfere;

Distress Tolerance Handout 11B - Practicing Radical Acceptance Step by Step;

Distress Tolerance Handout 14 - Half-Smiling and Willing Hands

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>9f45bf14-8722-4311-86ab-f8feeb159a6cMon, 18 Aug 2025 22:45:00 -080001:24:06truefull4444Ep 43 - shame & obsessive thoughtsEp 43 - shame & obsessive thoughtsNote: a version of this episode was uploaded on Aug 14, 2025 (1 hr, 8 minutes long). I have deleted that recording and replaced it with this one (1 hr, 1 minute long). You'll hear why in this episode.

I’m back from a 2-year hiatus and (wouldn't you know it) shame is still kicking around. I give a “summary” of all that’s gone on since last I’ve posted. I’ve got updates on the remodel, searching for a job, my living situation, and relationships. I’ve also learned that I have a very sticky brain and obsessively worry about causing harm to others. I discuss some of the helpful suggestions my therapist gave me re: using mindfulness and not engaging in obsessively seeking proof that I’m not harming the folks around me.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>Note: a version of this episode was uploaded on Aug 14, 2025 (1 hr, 8 minutes long). I have deleted that recording and replaced it with this one (1 hr, 1 minute long). You'll hear why in this episode.

I’m back from a 2-year hiatus and (wouldn't you know it) shame is still kicking around. I give a “summary” of all that’s gone on since last I’ve posted. I’ve got updates on the remodel, searching for a job, my living situation, and relationships. I’ve also learned that I have a very sticky brain and obsessively worry about causing harm to others. I discuss some of the helpful suggestions my therapist gave me re: using mindfulness and not engaging in obsessively seeking proof that I’m not harming the folks around me.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>6ae561c2-c1d9-4aa2-a2ae-74c4eb1da326Fri, 15 Aug 2025 00:30:00 -080001:01:19truefull4343Ep 42 - Gaza pt 4Ep 42 - Gaza pt 4Recorded on Oct 18, 2023

This is a deviation from my normal content, but a genocide warrants it. Part 4 of a 4-part series, this episode focuses on what is and isn't antisemitism, shares the perspective of some Jewish folks, and ends with the most important voices in the room: Palestinians in Gaza. Rather than me talking about therapy skills (or even talking all that much period), I've collected videos, posts, websites from dozens of Instagram accounts, TikTok accounts, news outlets, non-profits, etc. that have helped inform my understanding of what's going on in Gaza. Palestine must be free.

Resources

Youtube video of this episode

Spreadsheet of all references in this episode

Links of ways to take action

Public tool kit

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>Recorded on Oct 18, 2023

This is a deviation from my normal content, but a genocide warrants it. Part 4 of a 4-part series, this episode focuses on what is and isn't antisemitism, shares the perspective of some Jewish folks, and ends with the most important voices in the room: Palestinians in Gaza. Rather than me talking about therapy skills (or even talking all that much period), I've collected videos, posts, websites from dozens of Instagram accounts, TikTok accounts, news outlets, non-profits, etc. that have helped inform my understanding of what's going on in Gaza. Palestine must be free.

Resources

Youtube video of this episode

Spreadsheet of all references in this episode

Links of ways to take action

Public tool kit

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>3d90520b-3e8c-462c-adfb-c7492e3ca8e0Thu, 19 Oct 2023 09:00:00 -080001:27:01truefull4242Ep 41 - Gaza pt 3Ep 41 - Gaza pt 3Recorded on Oct 17, 2023

This is a deviation from my normal content, but a genocide warrants it. Part 3 of a 4-part series, this episode focuses on white supremacy and the United States' complicity in the Israeli genocide against Palestinians. Rather than me talking about therapy skills (or even talking all that much period), I've collected videos, posts, websites from dozens of Instagram accounts, TikTok accounts, news outlets, non-profits, etc. that have helped inform my understanding of what's going on in Gaza. Palestine must be free.

Resources

Youtube video of this episode

Spreadsheet of all references in this episode

Links of ways to take action

Public tool kit

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>Recorded on Oct 17, 2023

This is a deviation from my normal content, but a genocide warrants it. Part 3 of a 4-part series, this episode focuses on white supremacy and the United States' complicity in the Israeli genocide against Palestinians. Rather than me talking about therapy skills (or even talking all that much period), I've collected videos, posts, websites from dozens of Instagram accounts, TikTok accounts, news outlets, non-profits, etc. that have helped inform my understanding of what's going on in Gaza. Palestine must be free.

Resources

Youtube video of this episode

Spreadsheet of all references in this episode

Links of ways to take action

Public tool kit

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>bc29595e-545c-4baf-abc8-db3e0444d0c7Wed, 18 Oct 2023 14:00:00 -080001:12:38truefull4141Ep 40 - Gaza pt 2Ep 40 - Gaza pt 2Recorded on Oct 17, 2023

This is a deviation from my normal content, but a genocide warrants it. Part 2 of a 4-part series, this episode focuses on propaganda and how to identify misinformation. Rather than me talking about therapy skills (or even talking all that much period), I've collected videos, posts, websites from dozens of Instagram accounts, TikTok accounts, news outlets, non-profits, etc. that have helped inform my understanding of what's going on in Gaza. Palestine must be free.

Resources

Youtube video of this episode

Spreadsheet of all references in this episode

Links of ways to take action

Public tool kit

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>Recorded on Oct 17, 2023

This is a deviation from my normal content, but a genocide warrants it. Part 2 of a 4-part series, this episode focuses on propaganda and how to identify misinformation. Rather than me talking about therapy skills (or even talking all that much period), I've collected videos, posts, websites from dozens of Instagram accounts, TikTok accounts, news outlets, non-profits, etc. that have helped inform my understanding of what's going on in Gaza. Palestine must be free.

Resources

Youtube video of this episode

Spreadsheet of all references in this episode

Links of ways to take action

Public tool kit

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>e646e0ef-c718-4ced-813b-54f2ab4d18e1Wed, 18 Oct 2023 00:45:00 -080001:56:49truefull4040Ep 39 - Gaza pt 1Ep 39 - Gaza pt 1Recorded on Oct 16, 2023

This is a deviation from my normal content, but a genocide warrants it. Part 1 of a 4-part series, this episode focuses on the historical context of Israel's colonialization of historic Palestine. Rather than me talking about therapy skills (or even talking all that much period), I've collected videos, posts, websites from dozens of Instagram accounts, TikTok accounts, news outlets, non-profits, etc. that have helped inform my understanding of what's going on in Gaza. Palestine must be free.

Resources

Youtube video of this episode

Spreadsheet of all references in this episode

Links of ways to take action

Public tool kit

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>Recorded on Oct 16, 2023

This is a deviation from my normal content, but a genocide warrants it. Part 1 of a 4-part series, this episode focuses on the historical context of Israel's colonialization of historic Palestine. Rather than me talking about therapy skills (or even talking all that much period), I've collected videos, posts, websites from dozens of Instagram accounts, TikTok accounts, news outlets, non-profits, etc. that have helped inform my understanding of what's going on in Gaza. Palestine must be free.

Resources

Youtube video of this episode

Spreadsheet of all references in this episode

Links of ways to take action

Public tool kit

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>4afec661-e5a0-4ef0-8190-7bf0b989fdbaWed, 18 Oct 2023 00:00:00 -080001:37:36truefull3939Ep 38 - exposure & nonjudgementEp 38 - exposure & nonjudgementDuring this episode, I’m pretty annoyed at the experience of doing therapy and I’m not shy about showing it. So I observe and describe what it feels like to do exposure therapy. In listening back to the main recording, I have an epiphany: part of what makes exposure so painful is that I’m judging my own thoughts as I’m having them. And like a bull in a China shop, I wreak a lot of havoc on myself without meaning to. Join me as I peel back the layers of my judgements.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

  • Nonjudgementally;

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other resources used in this episode:

Tiktok: video from @ayandastood

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>During this episode, I’m pretty annoyed at the experience of doing therapy and I’m not shy about showing it. So I observe and describe what it feels like to do exposure therapy. In listening back to the main recording, I have an epiphany: part of what makes exposure so painful is that I’m judging my own thoughts as I’m having them. And like a bull in a China shop, I wreak a lot of havoc on myself without meaning to. Join me as I peel back the layers of my judgements.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

  • Nonjudgementally;

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other resources used in this episode:

Tiktok: video from @ayandastood

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>0bec206a-95bc-4329-8aa4-bb4ad0c6c77eTue, 29 Aug 2023 01:00:00 -080001:00:11truefull3838Ep 37 - exposure & acceptanceEp 37 - exposure & acceptanceIt’s post-exposure processing time while climbing stairs! After doing exposure to traumatic invalidation, I know enough to know that I need to practice acceptance to something, but I’m not sure what that something is. It takes some venting and meandering to home in on the facts – which include my feelings. I also come up with a coping thought to use in the future.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Emotion Regulation Handout 11 – Figuring Out Opposite Actions

  • Anger;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11A – Radical Acceptance: Factors That Interfere;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step;

Other resources used in this episode:

Treating Trauma in Dialectical Behavior Therapy: The DBT Prolonged Exposure Protocol (DBT PE) by Melanie S. Harned, PhD, ABPP

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok.

Like what you hear? Support me and this podcast on Patreon.

]]>It’s post-exposure processing time while climbing stairs! After doing exposure to traumatic invalidation, I know enough to know that I need to practice acceptance to something, but I’m not sure what that something is. It takes some venting and meandering to home in on the facts – which include my feelings. I also come up with a coping thought to use in the future.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Emotion Regulation Handout 11 – Figuring Out Opposite Actions

  • Anger;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11A – Radical Acceptance: Factors That Interfere;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step;

Other resources used in this episode:

Treating Trauma in Dialectical Behavior Therapy: The DBT Prolonged Exposure Protocol (DBT PE) by Melanie S. Harned, PhD, ABPP

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok.

Like what you hear? Support me and this podcast on Patreon.

]]>2cdcce3b-8f9f-485f-a091-b347a7b75887Mon, 17 Jul 2023 09:00:00 -080056:49truefull3737Ep 36 - boy-related confusion, guilt, & opposite actionEp 36 - boy-related confusion, guilt, & opposite actionI'm observing some surprising behavior from a couple former partners and feeling absolutely ill over it. I practice some observe and describe to figure out what I'm feeling, chat with my wise mind a bit, and ultimately practice opposite action to the guilt that comes up when I'm communicating boundaries.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 1A – Mindfulness Definitions;

Mindfulness Handout 3 – Wise Mind: States of Mind;

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses;

Emotion Regulation Handout 10 – Opposite Action;

Emotion Regulation Handout 11 – Figuring Out Opposite Actions;

Other resources used in this episode:

Wise Mind Venn diagram - my version

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>I'm observing some surprising behavior from a couple former partners and feeling absolutely ill over it. I practice some observe and describe to figure out what I'm feeling, chat with my wise mind a bit, and ultimately practice opposite action to the guilt that comes up when I'm communicating boundaries.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 1A – Mindfulness Definitions;

Mindfulness Handout 3 – Wise Mind: States of Mind;

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses;

Emotion Regulation Handout 10 – Opposite Action;

Emotion Regulation Handout 11 – Figuring Out Opposite Actions;

Other resources used in this episode:

Wise Mind Venn diagram - my version

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>30a198df-a3ae-42be-86aa-a008f55941b0Sat, 08 Apr 2023 09:00:00 -080056:12truefull3636Ep 35 - job hunting & hopelessnessEp 35 - job hunting & hopelessnessWanna hear what intellectualizing emotions sounds like? The recording featured in the middle of this episode has a bunch of that. As part of my exposure therapy homework, I'm doing exposure to job hunting and intellectualizing the shit out of my feelings of hopelessness and despair. It's not effective. However, I do end the episode by trying out a new skill: Mindfulness of Current Emotions, specifically riding the wave. And whoda thunk, it's ACTUALLY effective!

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills:

  • Observe;
  • Describe;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Emotion Regulation Handout 20 - Taking Care of Your Mind by Taking Care of Your Body (PLEASE);

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other resources used in this episode:

Exposure recording form examples;

Treating Trauma in Dialectical Behavior Therapy: The DBT Prolonged Exposure Protocol (DBT PE) by Melanie S. Harned, PhD, ABPP

MKE Wellness - Ride the Wave of Emotions

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok.

Like what you hear? Support me and this podcast on Patreon.

]]>Wanna hear what intellectualizing emotions sounds like? The recording featured in the middle of this episode has a bunch of that. As part of my exposure therapy homework, I'm doing exposure to job hunting and intellectualizing the shit out of my feelings of hopelessness and despair. It's not effective. However, I do end the episode by trying out a new skill: Mindfulness of Current Emotions, specifically riding the wave. And whoda thunk, it's ACTUALLY effective!

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills:

  • Observe;
  • Describe;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Emotion Regulation Handout 20 - Taking Care of Your Mind by Taking Care of Your Body (PLEASE);

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other resources used in this episode:

Exposure recording form examples;

Treating Trauma in Dialectical Behavior Therapy: The DBT Prolonged Exposure Protocol (DBT PE) by Melanie S. Harned, PhD, ABPP

MKE Wellness - Ride the Wave of Emotions

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok.

Like what you hear? Support me and this podcast on Patreon.

]]>10826794-5178-41a2-8930-399dc5929241Tue, 04 Apr 2023 09:00:00 -080001:08:32truefull3535Wanna hear what intellectualizing emotions sounds like? The recording featured in the middle of this episode has a bunch of that. As part of my exposure therapy homework, I'm doing exposure to job hunting and intellectualizing the shit out of my feelings of hopelessness and despair. It's not effective. However, I do end the episode by trying out a new skill: Mindfulness of Current Emotions, specifically riding the wave. And whoda thunk, it's ACTUALLY effective!Ep 34 - sadness re autism & distractingEp 34 - sadness re autism & distractingA couple episodes ago, I was dealing with anger about my autism diagnosis. This episode, it’s time for sadness! I’m hopping right on the “it’s hopeless” thought train, heading for a cliff, so I reign myself in with the Distract skill, specifically using comparisons. I also talk about using diary cards and competency tiers to remind me of where I’m skillful.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Interpersonal Effectiveness Handout 3 – Overview: Obtaining Objectives Skillfully;

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead;

  • Cope Ahead;

Emotion Regulation Handout 21 – Overview: Managing Really Difficult Emotions;

Emotion Regulation Handout 22 – Mindfulness to Current Emotion;

Other resources used in this episode:

TikTok: @notliketheothers_blog invalidation superstore playlist:


Embrace Autism website;

The Confidence Gap (from TheHappinessTrap.com) by Russ Harris;

Autistic Joy website;

Competency tiers;

Diary card examples

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>A couple episodes ago, I was dealing with anger about my autism diagnosis. This episode, it’s time for sadness! I’m hopping right on the “it’s hopeless” thought train, heading for a cliff, so I reign myself in with the Distract skill, specifically using comparisons. I also talk about using diary cards and competency tiers to remind me of where I’m skillful.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Interpersonal Effectiveness Handout 3 – Overview: Obtaining Objectives Skillfully;

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead;

  • Cope Ahead;

Emotion Regulation Handout 21 – Overview: Managing Really Difficult Emotions;

Emotion Regulation Handout 22 – Mindfulness to Current Emotion;

Other resources used in this episode:

TikTok: @notliketheothers_blog invalidation superstore playlist:


Embrace Autism website;

The Confidence Gap (from TheHappinessTrap.com) by Russ Harris;

Autistic Joy website;

Competency tiers;

Diary card examples

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>828edb83-3e05-4406-b418-84afccf6e23aSat, 01 Apr 2023 09:00:00 -080001:05:08truefull3434A couple episodes ago, I was dealing with anger about my autism diagnosis. This episode, it’s time for sadness! I’m hopping right on the “it’s hopeless” thought train, heading for a cliff, so I reign myself in with the Distract skill, specifically using comparisons. I also talk about using diary cards and competency tiers to remind me of where I’m skillful.Ep 33 - values inventoryEp 33 - values inventoryOne of the skills that helps build a life that's worth living in the long-term is identifying one's values. And I hate doing it. Ergo why it's this week's exposure therapy assignment. I go through a couple questions designed to help me imagine what my life might look like when I'm acting from my values. I grumble about it, but I do it anyway.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

  • Nonjudgmentally;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 11 – Figuring out Opposite Actions;

  • Shame;

Emotion Regulation Handout 14 – Overview: Reducing Vulnerability to Emotion Mind – Building a Life Worth Living;

Emotion Regulation Handout 17 – Accumulating Positive Emotions: Long Term

Other resources used in this episode:

Wikipedia: Acceptance and Commitment Therapy;

Book: "Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy" by Steven C. Hayes PhD, with Spencer Smith;

The Confidence Gap from The Happiness Trap by Russ Harris;

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>One of the skills that helps build a life that's worth living in the long-term is identifying one's values. And I hate doing it. Ergo why it's this week's exposure therapy assignment. I go through a couple questions designed to help me imagine what my life might look like when I'm acting from my values. I grumble about it, but I do it anyway.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

  • Nonjudgmentally;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 11 – Figuring out Opposite Actions;

  • Shame;

Emotion Regulation Handout 14 – Overview: Reducing Vulnerability to Emotion Mind – Building a Life Worth Living;

Emotion Regulation Handout 17 – Accumulating Positive Emotions: Long Term

Other resources used in this episode:

Wikipedia: Acceptance and Commitment Therapy;

Book: "Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy" by Steven C. Hayes PhD, with Spencer Smith;

The Confidence Gap from The Happiness Trap by Russ Harris;

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>305de39e-9763-4402-95a1-af26934bc063Tue, 28 Mar 2023 09:00:00 -080050:42truefull3333One of the skills that helps build a life that's worth living in the long-term is identifying one's values. And I hate doing it. Ergo why it's this week's exposure therapy assignment. I go through a couple questions designed to help me imagine what my life might look like when I'm acting from my values. I grumble about it, but I do it anyway.Ep 32 - anger re autism & pros and consFresh off my autism assessment and with official diagnosis in tow, I’m angry as hell. I have a ton of anger come up over past invalidation from my parents, and walk through the pros and cons of telling them and not telling them. I take a step back and observe and describe how my anger feels in my body, and I practice nonjudgement towards my parents.Fresh off my autism assessment and with official diagnosis in tow, I’m angry as hell. I have a ton of anger come up over past invalidation from my parents, and walk through the pros and cons of telling them and not telling them. I take a step back and observe and describe how my anger feels in my body, and I practice nonjudgement towards my parents.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version or buy a physical copy from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

  • Observe;
  • Describe;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

  • Nonjudgementally;

Interpersonal Effectiveness Handout 15 – Dialectics;

Emotion Regulation Handout 6 – Ways to Describe Emotions;

  • Anger;

Emotion Regulation Handout 8 – Check the Facts;

Distress Tolerance Handout 2 – Overview: Crisis Survival Skills;

Distress Tolerance Handout 3 – When to Use Crisis Survival Skills;

Distress Tolerance Handout 5 – Pros and Cons;

Distress Tolerance Handout 11 – Radical Acceptance;

Other resources used in this episode:

Pros and Cons grid – generic, self-harm, telling my parents I have autism;

TikTok: @portia.noir re: respecting boundaries

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>Fresh off my autism assessment and with official diagnosis in tow, I’m angry as hell. I have a ton of anger come up over past invalidation from my parents, and walk through the pros and cons of telling them and not telling them. I take a step back and observe and describe how my anger feels in my body, and I practice nonjudgement towards my parents.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version or buy a physical copy from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

  • Observe;
  • Describe;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

  • Nonjudgementally;

Interpersonal Effectiveness Handout 15 – Dialectics;

Emotion Regulation Handout 6 – Ways to Describe Emotions;

  • Anger;

Emotion Regulation Handout 8 – Check the Facts;

Distress Tolerance Handout 2 – Overview: Crisis Survival Skills;

Distress Tolerance Handout 3 – When to Use Crisis Survival Skills;

Distress Tolerance Handout 5 – Pros and Cons;

Distress Tolerance Handout 11 – Radical Acceptance;

Other resources used in this episode:

Pros and Cons grid – generic, self-harm, telling my parents I have autism;

TikTok: @portia.noir re: respecting boundaries

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>d5aa3489-b0fc-4c51-a801-3d07c7911671Mon, 19 Dec 2022 09:00:00 -080001:25:09truefull3232Ep 31 - self-validation re: exposureSix weeks into exposure therapy and I’m feeling INCREDIBLY low. I know enough to know judging myself isn't going to help, so I bring out the big guns: the validation skill. Self-validation freaks me the fuck out, so only after doing a bunch of distress tolerance was I able to practice the validation skill on myself re: feeling isolated, angry, abandoned, and hopeless.Six weeks into exposure therapy and I’m feeling INCREDIBLY low. I know enough to know judging myself isn't going to help, so I bring out the big guns: the validation skill. Self-validation freaks me the fuck out, so only after doing a bunch of distress tolerance was I able to practice the validation skill on myself re: feeling isolated, angry, abandoned, and hopeless.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

  • Observe;
  • Describe;

Interpersonal Effectiveness Handout 6 – Guidelines for Relationship Effectiveness: Keeping the Relationship (GIVE);

Interpersonal Effectiveness Handout 17 – Validation;

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands;

  • Willing Hands;

Distress Tolerance Handout 6 – TIP Skills: Changing Your Body Chemistry;

  • Paced breathing;

Other resources used in this episode:

Box breathing video;

TikTok: @purpleellaandcoco re: tantrum vs autistic meltdown;

My Favorite Murder podcast: episode 310 "I Like Seagulls";

GirlsGlobe.org: The Repetition Compulsion: Why Rape Victims Are More Likely To Be Assaulted Again

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>Six weeks into exposure therapy and I’m feeling INCREDIBLY low. I know enough to know judging myself isn't going to help, so I bring out the big guns: the validation skill. Self-validation freaks me the fuck out, so only after doing a bunch of distress tolerance was I able to practice the validation skill on myself re: feeling isolated, angry, abandoned, and hopeless.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

  • Observe;
  • Describe;

Interpersonal Effectiveness Handout 6 – Guidelines for Relationship Effectiveness: Keeping the Relationship (GIVE);

Interpersonal Effectiveness Handout 17 – Validation;

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands;

  • Willing Hands;

Distress Tolerance Handout 6 – TIP Skills: Changing Your Body Chemistry;

  • Paced breathing;

Other resources used in this episode:

Box breathing video;

TikTok: @purpleellaandcoco re: tantrum vs autistic meltdown;

My Favorite Murder podcast: episode 310 "I Like Seagulls";

GirlsGlobe.org: The Repetition Compulsion: Why Rape Victims Are More Likely To Be Assaulted Again

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>95557140-6b22-4eb4-80ca-61e66c2a0748Fri, 09 Dec 2022 09:00:00 -080001:49:44truefull3131Ep 30 - traumatic invalidation & exposure vol 2Ep 30 - traumatic invalidation & exposure vol 2We dive into another therapy session with my therapist during my 6th week of doing exposure to traumatic invalidation. I process a lot of feelings including sadness, rage, and isolation. And my therapist points out how I use non-judgment to invalidate myself.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How Skills”;

  • Nonjudgement;

Interpersonal Effectiveness Handout 15 – Dialectics;

Interpersonal Effectiveness Handout 16A – Examples of Opposite Sides That Can Both Be True;

Interpersonal Effectiveness Handout 17 – Validation;

Emotion Regulation Handout 4A – Myths About Emotion;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 12 – Turning the Mind;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other resources used in this episode:

Exposure recording form;


New York Times - The Woman Defending Harvey Weinstein;

TikTok: @purpleellaandcoco re: tantrum vs autistic meltdown;

Rape Culture pyramid;

Wise Mind Venn diagram;

TikTok: @portia.noir re: respecting without understanding;

White Supremacy Culture characteristics

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>We dive into another therapy session with my therapist during my 6th week of doing exposure to traumatic invalidation. I process a lot of feelings including sadness, rage, and isolation. And my therapist points out how I use non-judgment to invalidate myself.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How Skills”;

  • Nonjudgement;

Interpersonal Effectiveness Handout 15 – Dialectics;

Interpersonal Effectiveness Handout 16A – Examples of Opposite Sides That Can Both Be True;

Interpersonal Effectiveness Handout 17 – Validation;

Emotion Regulation Handout 4A – Myths About Emotion;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 12 – Turning the Mind;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other resources used in this episode:

Exposure recording form;


New York Times - The Woman Defending Harvey Weinstein;

TikTok: @purpleellaandcoco re: tantrum vs autistic meltdown;

Rape Culture pyramid;

Wise Mind Venn diagram;

TikTok: @portia.noir re: respecting without understanding;

White Supremacy Culture characteristics

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>9947f3bd-35b7-4e48-a6b3-8e096efe9defSun, 04 Dec 2022 22:45:00 -080001:35:15truefull3030We dive into another therapy session with my therapist during my 6th week of doing exposure to traumatic invalidation. I process a lot of feelings including sadness, rage, and isolation. And my therapist points out how I use non-judgment to invalidate myself.Ep 29 - annoyance when skills workI have my first guest!! My sister Ruth joins me to talk about why we get so annoyed when a skill actually works to help us regulate and/or be more effective. We practice some observe and describe with each other, and rant about the Puritans and capitalism. As one does.I have my first guest!! My sister Ruth joins me to talk about why we get so annoyed when a skill actually works to help us regulate and/or be more effective. We practice some observe and describe with each other, and rant about the Puritans and capitalism. As one does.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

  • Observe;
  • Describe;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

  • Nonjudgementally;

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 12 – Turning the Mind;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other resources used in this episode:

Instagram: @sitwithwit re: toxic positivity;

Tiktok: @kaitiechilds re: trauma drive;

Twitter: @shrinkrapping on productivity;

Autistic inertia;

Documentary: The Biggest Little Farm;

Before Maslow’s Hierarchy: The Whitewashing of Indigenous Knowledge;

Book: The Dream Manager by Matthew Kelly;

Book: New Stories of Love, Power, and Purpose: A Global Invitation to Experiment With the Unknown by Christiane Seuhs-Schoeller

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>I have my first guest!! My sister Ruth joins me to talk about why we get so annoyed when a skill actually works to help us regulate and/or be more effective. We practice some observe and describe with each other, and rant about the Puritans and capitalism. As one does.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

  • Observe;
  • Describe;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

  • Nonjudgementally;

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 12 – Turning the Mind;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other resources used in this episode:

Instagram: @sitwithwit re: toxic positivity;

Tiktok: @kaitiechilds re: trauma drive;

Twitter: @shrinkrapping on productivity;

Autistic inertia;

Documentary: The Biggest Little Farm;

Before Maslow’s Hierarchy: The Whitewashing of Indigenous Knowledge;

Book: The Dream Manager by Matthew Kelly;

Book: New Stories of Love, Power, and Purpose: A Global Invitation to Experiment With the Unknown by Christiane Seuhs-Schoeller

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>ca65dac6-c2d9-4aa0-a415-a670e34ef2e3Mon, 21 Nov 2022 00:45:00 -080001:31:32truefull2929Ep 28 - traumatic invalidation & exposure vol 1Ep 28 - traumatic invalidation & exposure vol 1This episode features the first time I’m including a therapy session! I share my 5th week of doing exposure to traumatic invalidation. Listen as my therapist and I go over my homework from the previous week, dive deep into a memory of invalidation, and then process what came up for me. The big skills I practice are observing and describing, and we get some tears in there too.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

Emotion Regulation Handout 20 – Taking Care of Your Mind by Taking Care of Your Body (PLEASE);

Other resources used in this episode:

Exposure recording form


Treating Trauma in Dialectical Behavior Therapy: The DBT Prolonged Exposure Protocol (DBT PE) by Melanie S. Harned, PhD, ABPP

  • General Handout 4 - What is DBT PE (pg 372);

New York Times - The Woman Defending Harvey Weinstein;

TikTok - @housepurrity re: western psychology;

TikTok - @purpleellaandcoco re: tantrums vs autistic meltdowns;

TikTok - @thejeffreymarsh re: how parents treat their kids;

TikTok - @neurodominos re: Melinda came in hot today;

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>This episode features the first time I’m including a therapy session! I share my 5th week of doing exposure to traumatic invalidation. Listen as my therapist and I go over my homework from the previous week, dive deep into a memory of invalidation, and then process what came up for me. The big skills I practice are observing and describing, and we get some tears in there too.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

Emotion Regulation Handout 20 – Taking Care of Your Mind by Taking Care of Your Body (PLEASE);

Other resources used in this episode:

Exposure recording form


Treating Trauma in Dialectical Behavior Therapy: The DBT Prolonged Exposure Protocol (DBT PE) by Melanie S. Harned, PhD, ABPP

  • General Handout 4 - What is DBT PE (pg 372);

New York Times - The Woman Defending Harvey Weinstein;

TikTok - @housepurrity re: western psychology;

TikTok - @purpleellaandcoco re: tantrums vs autistic meltdowns;

TikTok - @thejeffreymarsh re: how parents treat their kids;

TikTok - @neurodominos re: Melinda came in hot today;

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, Instagram, and TikTok

Like what you hear? Support me and this podcast on Patreon.

]]>27027d59-e6a3-4505-bbe8-7b191099adbbSat, 19 Nov 2022 09:00:00 -080001:29:23truefull2828This episode features the first time I’m including a therapy session! I share my 5th week of doing exposure to traumatic invalidation. Listen as my therapist and I go over my homework from the previous week, dive deep into a memory of invalidation, and then process what came up for me. The big skills I practice are observing and describing, and we get some tears in there too.Ep 27 - self-validation & exposureFour weeks into exposure therapy and I’m feeling pretty low. So given that I’m doing exposure to traumatic invalidation, I try my hand at practicing self-validation. I go over what validation is (and isn’t), and then practice validation step-by-step.Four weeks into exposure therapy and I’m feeling pretty low. So given that I’m doing exposure to traumatic invalidation, I try my hand at practicing self-validation. I go over what validation is (and isn’t), and then practice validation step-by-step.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Interpersonal Effectiveness Handout 6 – Guidelines for Relationship Effectiveness: Keeping the Relationship (GIVE);

  • Validate;

Interpersonal Effectiveness Handout 6A – Expanding the V in GIVE: Levels of Validation;

Interpersonal Effectiveness Handout 17 – Validation;

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>Four weeks into exposure therapy and I’m feeling pretty low. So given that I’m doing exposure to traumatic invalidation, I try my hand at practicing self-validation. I go over what validation is (and isn’t), and then practice validation step-by-step.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Interpersonal Effectiveness Handout 6 – Guidelines for Relationship Effectiveness: Keeping the Relationship (GIVE);

  • Validate;

Interpersonal Effectiveness Handout 6A – Expanding the V in GIVE: Levels of Validation;

Interpersonal Effectiveness Handout 17 – Validation;

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>bd77896b-89ad-47ca-939d-35fe29cfeba6Sun, 06 Nov 2022 09:00:00 -080001:00:45truefull2727Ep 26 - autism & shame pt 2Continued from the previous episode: I go through the process of determining how to process shame that came up during my autism assessment. I Check the Facts and determine my shame is NOT justified, which leads me to practicing Opposite Action to shame. And before the shame goes down, ohhhh boy does it ever go up. One of the key steps of Opposite Action is repeating the action over and over again until the emotion decreases. So we get a little repetitive, but you know what?! It fucking worked!Continued from the previous episode: I go through the process of determining how to process shame that came up during my autism assessment. I Check the Facts and determine my shame is NOT justified, which leads me to practicing Opposite Action to shame. And before the shame goes down, ohhhh boy does it ever go up. One of the key steps of Opposite Action is repeating the action over and over again until the emotion decreases. So we get a little repetitive, but you know what?! It fucking worked!

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses;

Emotion Regulation Handout 9 – Opposite Action and Problem Solving: Deciding Which to Use;

Emotion Regulation Handout 8 – Check the Facts;

Emotion Regulation Handout 8A – Examples of Emotions That Fit the Facts;

Emotion Regulation Handout 10 – Opposite Action;

Emotion Regulation Handout 11 – Figuring Out Opposite Actions;

  • Shame;

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands;

  • Willing Hands;

Other handouts/graphics used in this episode:

Psychology Today - 90 second rule for emotions by Jill Bolte Taylor;

TikTok - @my_destanation on CBT;

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>Continued from the previous episode: I go through the process of determining how to process shame that came up during my autism assessment. I Check the Facts and determine my shame is NOT justified, which leads me to practicing Opposite Action to shame. And before the shame goes down, ohhhh boy does it ever go up. One of the key steps of Opposite Action is repeating the action over and over again until the emotion decreases. So we get a little repetitive, but you know what?! It fucking worked!

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions;

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses;

Emotion Regulation Handout 9 – Opposite Action and Problem Solving: Deciding Which to Use;

Emotion Regulation Handout 8 – Check the Facts;

Emotion Regulation Handout 8A – Examples of Emotions That Fit the Facts;

Emotion Regulation Handout 10 – Opposite Action;

Emotion Regulation Handout 11 – Figuring Out Opposite Actions;

  • Shame;

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands;

  • Willing Hands;

Other handouts/graphics used in this episode:

Psychology Today - 90 second rule for emotions by Jill Bolte Taylor;

TikTok - @my_destanation on CBT;

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>f14a47e3-4707-4d68-8455-45e00b28f515Mon, 31 Oct 2022 09:00:00 -080001:11:31truefull2626Ep 25 - autism & shame pt 1Ep 25 - autism & shame pt 1While answering a questionnaire for my autism assessment, I have a TON of distress come up. Is it fear? Is it disgust? Is it sadness? I practice some observe and describe to determine that HEY! it's unjustified shame! I do a deep dive into the triggers of shame, how it feels in my body, how I express it, and how it lingers. Check out part 2 (Ep 26) to hear me process my shame.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

  • Observe;
  • Describe;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other handouts/graphics used in this episode:

Embrace Autism - alexithymia and autism guide

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>While answering a questionnaire for my autism assessment, I have a TON of distress come up. Is it fear? Is it disgust? Is it sadness? I practice some observe and describe to determine that HEY! it's unjustified shame! I do a deep dive into the triggers of shame, how it feels in my body, how I express it, and how it lingers. Check out part 2 (Ep 26) to hear me process my shame.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

  • Observe;
  • Describe;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other handouts/graphics used in this episode:

Embrace Autism - alexithymia and autism guide

———

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>cde0d06f-a823-4f31-8942-56dbede6daefTue, 25 Oct 2022 09:00:00 -080001:02:16truefull2525While answering a questionnaire for my autism assessment, I have a TON of distress come up. Is it fear? Is it disgust? Is it sadness? I practice some observe and describe to determine that HEY! it's unjustified shame! I do a deep dive into the triggers of shame, how it feels in my body, how I express it, and how it lingers. Check out part 2 (Ep 26) to hear me process my shame.Ep 24 - exposure, disgust, & acceptanceWhile doing this week’s exposure assignment (reading my parents’ prayer newsletters), I have a ton of disgust come up. I feel nauseated and generally ill as I practice radical acceptance to all the body sensations, emotions, and thoughts that come up. It's a roller coaster of judgements, stomach gurgles, and a fair amount of repetition. Acceptance isn’t a one-and-done proposition, so this is a long one.While doing this week’s exposure assignment (reading my parents’ prayer newsletters), I have a ton of disgust come up.  I feel nauseated and generally ill as I practice radical acceptance to all the body sensations, emotions, and thoughts that come up.  It's a roller coaster of judgements, stomach gurgles, and a fair amount of repetition.  Acceptance isn’t a one-and-done proposition, so this is a long one.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

  • Nonjudgmentally;

Distress Tolerance Handout 5 – Pros and Cons;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11A – Radical Acceptance: Factors That Interfere;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step;

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands;

  • Willing Hands;

Emotion Regulation Handout 6 – Ways to Describe Emotions;

  • Disgust;

Other resources used in this episode:

Exposure recording form


Mayo Clinic: Definition of depersonalization/derealization

Cognitive-Behavioral Treatment of Borderline Personality Disorder (Diagnosis and Treatment of Mental Disorders) by Marsha M. Linehan, PhD, ABPP

  • Characteristics of Invalidating Environments, and Consequences of Invalidating Environments (pgs 49-52)

Box breathing video

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>While doing this week’s exposure assignment (reading my parents’ prayer newsletters), I have a ton of disgust come up.  I feel nauseated and generally ill as I practice radical acceptance to all the body sensations, emotions, and thoughts that come up.  It's a roller coaster of judgements, stomach gurgles, and a fair amount of repetition.  Acceptance isn’t a one-and-done proposition, so this is a long one.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

  • Nonjudgmentally;

Distress Tolerance Handout 5 – Pros and Cons;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11A – Radical Acceptance: Factors That Interfere;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step;

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands;

  • Willing Hands;

Emotion Regulation Handout 6 – Ways to Describe Emotions;

  • Disgust;

Other resources used in this episode:

Exposure recording form


Mayo Clinic: Definition of depersonalization/derealization

Cognitive-Behavioral Treatment of Borderline Personality Disorder (Diagnosis and Treatment of Mental Disorders) by Marsha M. Linehan, PhD, ABPP

  • Characteristics of Invalidating Environments, and Consequences of Invalidating Environments (pgs 49-52)

Box breathing video

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>0f58a370-fd94-4855-b9c7-917784e7b124Sun, 23 Oct 2022 09:00:00 -080001:42:34truefull2424Ep 23 - invalidation & acceptanceHuffing & puffing on the stairs brings up some pretty intense concerns around invalidation: notably potential invalidation around an autism diagnosis and potential invalidation from my dad. I start off doing some mindfulness of current thoughts and then meander into identifying what I need to practice accepting. Spoiler: my feelings about being invalidated are part of what I need to practice accepting.Huffing & puffing on the stairs brings up some pretty intense concerns around invalidation: notably potential invalidation around an autism diagnosis and potential invalidation from my dad. I start off doing some mindfulness of current thoughts and then meander into identifying what I need to practice accepting. Spoiler: my feelings about being invalidated are part of what I need to practice accepting.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Distress Tolerance Handout 10 – Overview: Reality Acceptance Skills;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11A – Radical Acceptance: Factors that Interfere;

Distress Tolerance Handout 15 - Mindfulness of Current Thoughts;

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>Huffing & puffing on the stairs brings up some pretty intense concerns around invalidation: notably potential invalidation around an autism diagnosis and potential invalidation from my dad. I start off doing some mindfulness of current thoughts and then meander into identifying what I need to practice accepting. Spoiler: my feelings about being invalidated are part of what I need to practice accepting.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Distress Tolerance Handout 10 – Overview: Reality Acceptance Skills;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11A – Radical Acceptance: Factors that Interfere;

Distress Tolerance Handout 15 - Mindfulness of Current Thoughts;

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>5e9a0da9-402c-4e6c-b420-e711a48306ccWed, 19 Oct 2022 09:00:00 -080001:01:16truefull2323Ep 22 - self-destruction urges & wise mindEp 22 - self-destruction urges & wise mindI've got some strong self-destruction urges going on in this episode. My old behavioral patterns of self-harm and dissociated sex are screaming for attention and emotion mind is angling for the steering wheel. What's a human to do? I dig out some wise mind and practice some visualization exercises. And I also practice the fuck out of nonjudgement cause I am determined not to go into a shame spiral.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 - Wise Mind: States of Mind (alternate version of venn diagram);

Mindfulness Handout 3A – Ideas for Practicing Wise Mind;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills:

  • Nonjudgementally;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 15 - Mindfulness of Current Thoughts;

Emotion Regulation Handout 6 - Ways to Describe Emotions:

  • Shame;

Other resources used in this episode:

Psychology Today Article: Understanding Self-Destructive (Dysregulated) Behaviors;

Hobbitsaarebas Tumblr comment

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>I've got some strong self-destruction urges going on in this episode. My old behavioral patterns of self-harm and dissociated sex are screaming for attention and emotion mind is angling for the steering wheel. What's a human to do? I dig out some wise mind and practice some visualization exercises. And I also practice the fuck out of nonjudgement cause I am determined not to go into a shame spiral.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 - Wise Mind: States of Mind (alternate version of venn diagram);

Mindfulness Handout 3A – Ideas for Practicing Wise Mind;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills:

  • Nonjudgementally;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 15 - Mindfulness of Current Thoughts;

Emotion Regulation Handout 6 - Ways to Describe Emotions:

  • Shame;

Other resources used in this episode:

Psychology Today Article: Understanding Self-Destructive (Dysregulated) Behaviors;

Hobbitsaarebas Tumblr comment

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>2ff5dba2-f70f-42b5-ba26-533abdde1af5Tue, 02 Aug 2022 09:00:00 -080001:00:04truefull2222We've got some strong self-destruction urges going on in this episode. My old behavioral patterns of self-harm and dissociated sex are screaming for attention and emotion mind is angling for the steering wheel. What's a human to do? We dig out some wise mind and practice some visualization exercises. And we also practice the fuck out of nonjudgement cause I am determined not to go into a shame spiral.Ep 21 - cancelled therapy appt & despairEp 21 - cancelled therapy appt & despairAfter a rescheduled therapy session is cancelled, I have a very hard day. I have all kinds of thoughts about not being able to get the help I need, and spiral pretty intensely into despair. I practice observing (and describing, cause hey, it's a podcast), and mindfulness to current thoughts. And I judge the fuck out of myself until I understand that my feelings and thoughts are part of the facts of the situation!

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 1 - Goals of Mindfulness Practice;

Mindfulness Handout 1A – Mindfulness Definitions

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills:

  • Observe;
  • Describe;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

Distress Tolerance Handout 15 - Mindfulness to Current Thoughts;

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses.

Other resources used in this episode:

Cognitive-Behavioral Treatment of Borderline Personality Disorder (Diagnosis and Treatment of Mental Disorders) by Marsha M. Linehan, PhD, ABPP

@Mindful_Tom tiktok

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>After a rescheduled therapy session is cancelled, I have a very hard day. I have all kinds of thoughts about not being able to get the help I need, and spiral pretty intensely into despair. I practice observing (and describing, cause hey, it's a podcast), and mindfulness to current thoughts. And I judge the fuck out of myself until I understand that my feelings and thoughts are part of the facts of the situation!

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 1 - Goals of Mindfulness Practice;

Mindfulness Handout 1A – Mindfulness Definitions

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills:

  • Observe;
  • Describe;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

Distress Tolerance Handout 15 - Mindfulness to Current Thoughts;

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses.

Other resources used in this episode:

Cognitive-Behavioral Treatment of Borderline Personality Disorder (Diagnosis and Treatment of Mental Disorders) by Marsha M. Linehan, PhD, ABPP

@Mindful_Tom tiktok

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>a483d5f2-1df3-4795-8d17-0b328889a630Mon, 18 Jul 2022 09:00:00 -080001:12:23truefull2121After a rescheduled therapy session is cancelled, I have a very hard day. I have all kinds of thoughts about not being able to get the help I need, and spiral pretty intensely into despair. I practice observing (and describing, cause hey, it's a podcast), and mindfulness to current thoughts. And I judge the fuck out of myself until I understand that my feelings and thoughts are part of the facts of the situation!Ep 20 - observing, describing, & judgingEp 20 - observing, describing, & judgingFresh off a 3-month break, I jump right into feeling like absolute shit. I wake up on the wrong side of the bed and have no idea what the deal is. I practice observing and describing my body sensations and my thoughts, and share what I've learned re: the impact of being invalidated. Oh and I get super judgmental too, so I practice some non-judgement and a bit of self-validation as well.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 - Wise Mind: States of Mind;

Mindfulness Handout 4 – Taking Hold of Your Mind: "What" Skills:

  • Observe,
  • Describe;

Mindfulness Handout 5 – Taking Hold of Your Mind: "How" Skills:

  • Nonjudgmentally;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions:

  • Sadness;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other resources used in this episode:

Cognitive-Behavioral Treatment of Borderline Personality Disorder (Diagnosis and Treatment of Mental Disorders) by Marsha M. Linehan, PhD, ABPP

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>Fresh off a 3-month break, I jump right into feeling like absolute shit. I wake up on the wrong side of the bed and have no idea what the deal is. I practice observing and describing my body sensations and my thoughts, and share what I've learned re: the impact of being invalidated. Oh and I get super judgmental too, so I practice some non-judgement and a bit of self-validation as well.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 - Wise Mind: States of Mind;

Mindfulness Handout 4 – Taking Hold of Your Mind: "What" Skills:

  • Observe,
  • Describe;

Mindfulness Handout 5 – Taking Hold of Your Mind: "How" Skills:

  • Nonjudgmentally;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions:

  • Sadness;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other resources used in this episode:

Cognitive-Behavioral Treatment of Borderline Personality Disorder (Diagnosis and Treatment of Mental Disorders) by Marsha M. Linehan, PhD, ABPP

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>9aa22102-3ff4-43fa-b9a7-5e86afd01d15Mon, 20 Jun 2022 09:00:00 -080001:02:02truefull2020Fresh off a 3-month break, I jump right into feeling like absolute shit. I wake up on the wrong side of the bed and have no idea what the deal is. I practice observing and describing my body sensations and my thoughts, and share what I've learned re: the impact of being invalidated. Oh and I get super judgmental too, so I practice some non-judgement and a bit of self-validation as well.Ep 19 - turning the mindEp 19 - turning the mindNormally, I use a lot of skills to keep the metaphorical glass of water from falling off the table. This episode, I practice a skill so I can catch the glass of water before it crashes to the ground. Turning the Mind is annoyingly simple and annoyingly effective. It takes me a while to observe where I'm at, AND once I've done that, the rest happens annoyingly fast. I'm generally annoyed.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Interpersonal Effectiveness Handout 14 – Overview: Walking the Middle Path;

Interpersonal Effectiveness Handout 16A – Examples of Opposite Sides That Can Both Be True;

Interpersonal Effectiveness Handout 16B – Important Opposites to Balance;

Distress Tolerance Handout 5 – Pros and Cons;

Distress Tolerance Handout 10 – Overview: Reality Acceptance Skills;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step;

Distress Tolerance Handout 12 – Turning the Mind;

Distress Tolerance Handout 14 – Half-Smiling & Willing Hands;

Other resources used in this episode:

Twitter thread by @SacralEmpress

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>Normally, I use a lot of skills to keep the metaphorical glass of water from falling off the table. This episode, I practice a skill so I can catch the glass of water before it crashes to the ground. Turning the Mind is annoyingly simple and annoyingly effective. It takes me a while to observe where I'm at, AND once I've done that, the rest happens annoyingly fast. I'm generally annoyed.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Interpersonal Effectiveness Handout 14 – Overview: Walking the Middle Path;

Interpersonal Effectiveness Handout 16A – Examples of Opposite Sides That Can Both Be True;

Interpersonal Effectiveness Handout 16B – Important Opposites to Balance;

Distress Tolerance Handout 5 – Pros and Cons;

Distress Tolerance Handout 10 – Overview: Reality Acceptance Skills;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step;

Distress Tolerance Handout 12 – Turning the Mind;

Distress Tolerance Handout 14 – Half-Smiling & Willing Hands;

Other resources used in this episode:

Twitter thread by @SacralEmpress

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>c435049c-9bab-4766-a764-f7c3bf965a71Tue, 15 Mar 2022 09:00:00 -080057:06truefull1919Normally, I use a lot of skills to keep the metaphorical glass of water from falling off the table. This episode, I practice a skill so I can catch the glass of water before it crashes to the ground. Turning the Mind is annoyingly simple and annoyingly effective. It takes me a while to observe where I'm at, AND once I've done that, the rest happens annoyingly fast. I'm generally annoyed.Ep 18 - sadness & mindfulness of current thoughts vol 2Ep 18 - sadness & mindfulness of current thoughts vol 2I THINK this will be my last episode about the breakup for a good long while. After a 2-hour long phone call with my former partner, I practice the Mindfulness of Current Thoughts skill and create a mountain of Kleenex. I sit with a lot of thoughts that bring up deep sadness, and while I start off pretty despondent and despairing, I don't stay there, ending on a hopeful note.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 10 – Overview: Reality Acceptance Skills;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 13 – Willingness;

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other handouts/graphics used in this episode:

Cognitive Behavioral Treatment of Borderline Personality Disorder by Marsha Linehan.

@Mindful_Tom tiktok

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>I THINK this will be my last episode about the breakup for a good long while. After a 2-hour long phone call with my former partner, I practice the Mindfulness of Current Thoughts skill and create a mountain of Kleenex. I sit with a lot of thoughts that bring up deep sadness, and while I start off pretty despondent and despairing, I don't stay there, ending on a hopeful note.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

Distress Tolerance Handout 10 – Overview: Reality Acceptance Skills;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 13 – Willingness;

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts;

Other handouts/graphics used in this episode:

Cognitive Behavioral Treatment of Borderline Personality Disorder by Marsha Linehan.

@Mindful_Tom tiktok

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>cf20abf4-a52f-4aaa-9209-cacd410b9a34Mon, 28 Feb 2022 09:00:00 -080001:11:26truefull1818I THINK this will be my last episode about the breakup for a good long while. After a 2-hour long phone call with my former partner, I practice the Mindfulness of Current Thoughts skill and create a mountain of Kleenex. I sit with a lot of thoughts that bring up deep sadness, and while I start off pretty despondent and despairing, I don't stay there, ending on a hopeful note.Ep 17 - the breakup & angerEp 17 - the breakup & angerI finally got around to feeling angry about my breakup. My former partner dropped off the last of my stuff and I process ALL the feelings. Well, really, just two: sadness & SO MUCH anger. There's some blame, there's some judgement, there's so much crying. It's shocking, I know, but I end up practicing acceptance too. Go figure.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Emotion Regulation Handout 6 – Ways to Describe Emotions;

  • Sadness;

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses;

Emotion Regulation Handout 11 – Figuring Out Opposite Actions;

Distress Tolerance Handout 11 – Radical Acceptance;

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>I finally got around to feeling angry about my breakup. My former partner dropped off the last of my stuff and I process ALL the feelings. Well, really, just two: sadness & SO MUCH anger. There's some blame, there's some judgement, there's so much crying. It's shocking, I know, but I end up practicing acceptance too. Go figure.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Emotion Regulation Handout 6 – Ways to Describe Emotions;

  • Sadness;

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses;

Emotion Regulation Handout 11 – Figuring Out Opposite Actions;

Distress Tolerance Handout 11 – Radical Acceptance;

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>17ba504a-bbfe-4150-a749-a21558aa49e4Sun, 20 Feb 2022 09:00:00 -080001:01:07truefull1717I finally got around to feeling angry about my breakup. My former partner dropped off the last of my stuff and I process ALL the feelings. Well, really, just two: sadness & SO MUCH anger. There's some blame, there's some judgement, there's so much crying. It's shocking, I know, but I end up practicing acceptance too. Go figure.Ep 16 - trauma anniversaries & acceptance vol 3Ep 16 - trauma anniversaries & acceptance vol 3We made it! The final part of my trauma anniversary trilogy. I describe how the anniversaries feel in my body (including my self-harm urges), read a couple old Facebook posts that double as journal entries, and then get into the meat: acceptance. Acceptance of how my trauma anniversaries have gone so far, and acceptance of my judgements about it. Oh and I'm super annoyed about it too.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

General Handout 1A – Options for Solving Any Problem;

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills

- Observe;

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead

- Cope Ahead;

Distress Tolerance Handout 5 - Pros and Cons;

Distress Tolerance Handout 11 - Radical Acceptance;

Distress Tolerance Handout 11A – Radical Acceptance: Factors that Interfere;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step;

Other resources used in this episode:

Box breathing video

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>We made it! The final part of my trauma anniversary trilogy. I describe how the anniversaries feel in my body (including my self-harm urges), read a couple old Facebook posts that double as journal entries, and then get into the meat: acceptance. Acceptance of how my trauma anniversaries have gone so far, and acceptance of my judgements about it. Oh and I'm super annoyed about it too.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

General Handout 1A – Options for Solving Any Problem;

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills

- Observe;

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead

- Cope Ahead;

Distress Tolerance Handout 5 - Pros and Cons;

Distress Tolerance Handout 11 - Radical Acceptance;

Distress Tolerance Handout 11A – Radical Acceptance: Factors that Interfere;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step;

Other resources used in this episode:

Box breathing video

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>b65d0175-947d-441c-b133-b697feed9689Sun, 13 Feb 2022 09:00:00 -080001:24:20truefull1616We made it! The final part of my trauma anniversary trilogy. I describe how the anniversaries feel in my body (including my self-harm urges), read a couple old Facebook posts that double as journal entries, and then get into the meat: acceptance. Acceptance of how my trauma anniversaries have gone so far, and acceptance of my judgements about it. Oh and I'm super annoyed about it too.Ep 15 - trauma anniversaries & pros and cons vol 2Ep 15 - trauma anniversaries & pros and cons vol 2Here's some more traumaversary content for you! I've got some serious librarian voice going on this episode, recording while recovering from a cold. I use the Pros and Cons skill to address my self-harm urges. But this isn't your mother's pros & cons list - listen to learn more!

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Distress Tolerance Handout 3 – When to Use Crisis Survival Skills;

Distress Tolerance Handout 5 – Pros and Cons;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step.

Other handouts/graphics used in this episode:

Generic Pros and Cons grid;

My personal Pros and Cons grid

---------

More resources are available at https://therapize.joygerhard.com/.

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>Here's some more traumaversary content for you! I've got some serious librarian voice going on this episode, recording while recovering from a cold. I use the Pros and Cons skill to address my self-harm urges. But this isn't your mother's pros & cons list - listen to learn more!

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version;

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Distress Tolerance Handout 3 – When to Use Crisis Survival Skills;

Distress Tolerance Handout 5 – Pros and Cons;

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step.

Other handouts/graphics used in this episode:

Generic Pros and Cons grid;

My personal Pros and Cons grid

---------

More resources are available at https://therapize.joygerhard.com/.

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>e4e6453a-3ac6-4b24-8f58-d630729fad4cFri, 11 Feb 2022 10:00:00 -080054:41truefull1515Here's some more traumaversary content for you! I've got some serious librarian voice going on this episode, recording while recovering from a cold. I use the Pros and Cons skill to address my self-harm urges. But this isn't your mother's pros and cons list - listen to learn more!Ep 14 - trauma anniversaries & cope ahead vol 1Ep 14 - trauma anniversaries & cope ahead vol 1January is my traumaversary month (4 trauma events in the course of 2 weeks), so in anticipation of having strong self-harm urges, I use the Cope Ahead skill! I imagine what sort of emotions and urges I anticipate having, and create a plan for what skill I want to use when in distress. Spoiler: it's Wise Mind! I also drop in some The Office & High School Musical references for a little extra spice.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

- Nonjudgementally;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead;

- Cope Ahead;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts.

Other handouts/graphics used in this episode:

Trauma reminders: anniversaries (courtesy of U.S. Department of Veteran Affairs);

Competency Hierarchy graphic;

Detailed Wise Mind graphic;

Box breathing video.

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>January is my traumaversary month (4 trauma events in the course of 2 weeks), so in anticipation of having strong self-harm urges, I use the Cope Ahead skill! I imagine what sort of emotions and urges I anticipate having, and create a plan for what skill I want to use when in distress. Spoiler: it's Wise Mind! I also drop in some The Office & High School Musical references for a little extra spice.

Helpful resources from this episode:

DBT references:

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode:

Mindfulness Handout 3 – Wise Mind: States of Mind;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

- Nonjudgementally;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead;

- Cope Ahead;

Distress Tolerance Handout 11 – Radical Acceptance;

Distress Tolerance Handout 15 – Mindfulness of Current Thoughts.

Other handouts/graphics used in this episode:

Trauma reminders: anniversaries (courtesy of U.S. Department of Veteran Affairs);

Competency Hierarchy graphic;

Detailed Wise Mind graphic;

Box breathing video.

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>19cba83a-fc9c-478e-9a78-c22833128039Mon, 31 Jan 2022 09:00:00 -080001:29:10truefull1414January is my traumaversary month (4 trauma events in the course of 2 weeks), so in anticipation of having strong self-harm urges, I use the Cope Ahead skill! I imagine what sort of emotions and urges I anticipate having, and create a plan for what skill I want to use when in distress. Spoiler: it's Wise Mind! I also drop in some The Office & High School Musical references for a little extra spice.Ep 13 - burnout & shame vol 1Ep 13 - burnout & shame vol 1Where are my burnout buddies at? We've really got to stop meeting like this. I'm on a mission to identify the cause of my persistent burnout in every job I've ever had. I use a chain analysis (spoiler, that's NOT the effective skill here), switch over to a missing-link analysis (spoiler, that IS the effective skill here), and dive into my shame around setting boundaries. This is a very messy episode and it takes me a while to find my way. Join me as I meander along and set up future episodes!

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

General Handout 6 – Overview: Analyzing Behavior;

General Handout 7 – Chain Analysis;

General Handout 8 – Missing-Links Analysis;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

Distress Tolerance Handout 11 – Radical Acceptance;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions;

  • Shame;
  • Anger;

Emotion Regulation Handout 8 – Check the Facts;

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses;

Emotion Regulation Handout 10 – Opposite Action;

Emotion Regulation Handout 21 – Overview: Managing Really Difficult Emotions;

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>Where are my burnout buddies at? We've really got to stop meeting like this. I'm on a mission to identify the cause of my persistent burnout in every job I've ever had. I use a chain analysis (spoiler, that's NOT the effective skill here), switch over to a missing-link analysis (spoiler, that IS the effective skill here), and dive into my shame around setting boundaries. This is a very messy episode and it takes me a while to find my way. Join me as I meander along and set up future episodes!

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

General Handout 6 – Overview: Analyzing Behavior;

General Handout 7 – Chain Analysis;

General Handout 8 – Missing-Links Analysis;

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills;

Distress Tolerance Handout 11 – Radical Acceptance;

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel);

Emotion Regulation Handout 6 – Ways to Describe Emotions;

  • Shame;
  • Anger;

Emotion Regulation Handout 8 – Check the Facts;

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses;

Emotion Regulation Handout 10 – Opposite Action;

Emotion Regulation Handout 21 – Overview: Managing Really Difficult Emotions;

Emotion Regulation Handout 22 – Mindfulness of Current Emotions: Letting Go of Emotional Suffering;

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>73df3e91-dbbf-4226-a152-4725c4c9d7c9Sun, 23 Jan 2022 09:00:00 -080001:27:03truefull1313Where are my burnout buddies at? We've really got to stop meeting like this. I'm on a mission to identify the cause of my persistent burnout in every job I've ever had. I use a chain analysis (spoiler, that's NOT the effective skill here), switch over to a missing-link analysis (spoiler, that IS the effective skill here), and dive into my shame around setting boundaries. This is a very messy episode and it takes me a while to find my way. Join me as I meander along and set up future episodes!Ep 12 - sadness & mindfulness of current thoughts vol 1Ep 12 - sadness & mindfulness of current thoughts vol 1My kingdom for a tissue! I made the bulk of this episode's recording sitting in my car in the gym parking lot, crying. A lot. Sadness hit me like a ton of bricks, so I focus on observing and describing my emotions, validating myself, and looking for both/ands rather than BUTs. I go over the skill of Mindfulness of Current Thoughts as a way of getting some space between my emotions and my thoughts. I end on a pretty upbeat note and do a bit of celebrating!

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Mindfulness Handout 3 – Wise Mind: States of Mind

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

  • Non-judgmentally
  • Effectively

Mindfulness Handout 5C – Ideas for Practicing Effectiveness

Interpersonal Acceptance Handout 6A – Expanding the V in GIVE: Levels of Validation

Interpersonal Effectiveness Handout 15 - Dialectics

Interpersonal Effectiveness Handout 16 – How to Think and Act Dialectically

Interpersonal Effectiveness Handout 17 –Validation

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel)

Distress Tolerance Handout 11 – Radical Acceptance

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step

Distress Tolerance Handout 15 - Mindfulness of Current Thoughts

Other references used in this episode

90 second rule for emotions by Jill Bolte Taylor - Psychology Today

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>My kingdom for a tissue! I made the bulk of this episode's recording sitting in my car in the gym parking lot, crying. A lot. Sadness hit me like a ton of bricks, so I focus on observing and describing my emotions, validating myself, and looking for both/ands rather than BUTs. I go over the skill of Mindfulness of Current Thoughts as a way of getting some space between my emotions and my thoughts. I end on a pretty upbeat note and do a bit of celebrating!

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Mindfulness Handout 3 – Wise Mind: States of Mind

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

  • Non-judgmentally
  • Effectively

Mindfulness Handout 5C – Ideas for Practicing Effectiveness

Interpersonal Acceptance Handout 6A – Expanding the V in GIVE: Levels of Validation

Interpersonal Effectiveness Handout 15 - Dialectics

Interpersonal Effectiveness Handout 16 – How to Think and Act Dialectically

Interpersonal Effectiveness Handout 17 –Validation

Interpersonal Effectiveness Handout 18 – A “How To” Guide to Validation

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel)

Distress Tolerance Handout 11 – Radical Acceptance

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step

Distress Tolerance Handout 15 - Mindfulness of Current Thoughts

Other references used in this episode

90 second rule for emotions by Jill Bolte Taylor - Psychology Today

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>75667f02-828d-4642-a667-dd130743dbc3Fri, 14 Jan 2022 09:00:00 -080001:15:57truefull1212My kingdom for a tissue! I made the bulk of this episode's recording sitting in my car in the gym parking lot, crying. A lot. Sadness hit me like a ton of bricks, so I focus on observing and describing my emotions, validating myself, and looking for both/ands rather than BUTs. I go over the skill of Mindfulness of Current Thoughts as a way of getting some space between my emotions and my thoughts. I end on a pretty upbeat note and do a bit of celebrating!Ep 11 - interpretations & acceptanceEp 11 - interpretations & acceptanceWith this many interpretations going on, I could get a job at the United Nations. After a conversation with my former partner, I talk about my interpretations (i.e. thoughts), realizing that I was relating to those interpretations as if they were REALITY, and the impact that that realization has on me. There's a lot of sadness, regret, remorse, and grief that comes up. Then, I practice radical acceptance around those interpretations (not accepting the interpretations but rather accepting that I HAD those interpretations). There are a lot of bumps along the way AND I end up in a better space than where I started.

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel)

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead

  • Cope Ahead of Time with Difficult Situations

Distress Tolerance Handout 5 – Pros and Cons

Distress Tolerance Handout 11 – Radical Acceptance

Distress Tolerance Handout 11a – Radical Acceptance: Factors That Interfere

Distress Tolerance Handout 11b – Practicing Radical Acceptance Step by Step

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands

  • Willing Hands

Other handouts/graphics used in this episode

Box breathing video

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>With this many interpretations going on, I could get a job at the United Nations. After a conversation with my former partner, I talk about my interpretations (i.e. thoughts), realizing that I was relating to those interpretations as if they were REALITY, and the impact that that realization has on me. There's a lot of sadness, regret, remorse, and grief that comes up. Then, I practice radical acceptance around those interpretations (not accepting the interpretations but rather accepting that I HAD those interpretations). There are a lot of bumps along the way AND I end up in a better space than where I started.

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel)

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead

  • Cope Ahead of Time with Difficult Situations

Distress Tolerance Handout 5 – Pros and Cons

Distress Tolerance Handout 11 – Radical Acceptance

Distress Tolerance Handout 11a – Radical Acceptance: Factors That Interfere

Distress Tolerance Handout 11b – Practicing Radical Acceptance Step by Step

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands

  • Willing Hands

Other handouts/graphics used in this episode

Box breathing video

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>c6fd9d36-d0eb-49f2-8843-54fb608da07dThu, 06 Jan 2022 10:00:00 -080001:18:02truefull1111With this many interpretations going on, I could get a job at the United Nations. After a conversation with my former partner, I talk about my interpretations (i.e. thoughts), realizing that I was relating to those interpretations as if they were REALITY, and the impact that that realization has on me. There's a lot of sadness, regret, remorse, and grief that comes up. Then, I practice radical acceptance around those interpretations (not accepting the interpretations but rather accepting that I HAD those interpretations). There are a lot of bumps along the way AND I end up in a better space than where I started.Ep 10 - urgesEp 10 - urgesYou know there aren't any great idioms or quotes to be had about urges, which makes writing a podcast description challenging. This episode, I process some some self-destructive urges via a bit of self-inquiry. I ask the urges what they're trying to do for me, I sit with some shame that comes up, use the urge-surfing skill, and finish it up by going over a TIP skill to get rid of the nervous energy that's left in my body.

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Mindfulness Handout 3 – Wise Mind: States of Mind

Mindfulness Handout 4A – Ideas for Practicing Observing (By Coming Back To Your Senses)

  • Observe urges to do something

Distress Tolerance Handout 6 – TIP Skills: Changing Your Body Chemistry

Emotion Regulation Handout 6 – Ways to Describe Emotions

  • Shame

Emotion Regulation Handout 8 - Check the Facts

Other handouts/graphics used in this episode

Wise Mind Venn diagram

Box breathing video

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>You know there aren't any great idioms or quotes to be had about urges, which makes writing a podcast description challenging. This episode, I process some some self-destructive urges via a bit of self-inquiry. I ask the urges what they're trying to do for me, I sit with some shame that comes up, use the urge-surfing skill, and finish it up by going over a TIP skill to get rid of the nervous energy that's left in my body.

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Mindfulness Handout 3 – Wise Mind: States of Mind

Mindfulness Handout 4A – Ideas for Practicing Observing (By Coming Back To Your Senses)

  • Observe urges to do something

Distress Tolerance Handout 6 – TIP Skills: Changing Your Body Chemistry

Emotion Regulation Handout 6 – Ways to Describe Emotions

  • Shame

Emotion Regulation Handout 8 - Check the Facts

Other handouts/graphics used in this episode

Wise Mind Venn diagram

Box breathing video

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>75ede7cc-b668-49f2-8631-c9d6548c2eaaMon, 27 Dec 2021 09:00:00 -080001:04:43truefull1010You know there aren't any great idioms or quotes to be had about urges, which makes writing a podcast description challenging. This episode, I process some some self-destructive urges via a bit of self-inquiry. I ask the urges what they're trying to do for me, I sit with some shame that comes up, use the urge-surfing skill, and finish it up by going over a TIP skill to get rid of the nervous energy that's left in my body.Ep 9 - anxiety & check the factsEp 9 - anxiety & check the factsButterflies in the stomach, sweat on the palms, and terror on the mind!! I launch the podcast and am instantly flooded with a hurricane of anxiety. I go over the justified causes of my fear and label the interpretations, body sensations, and urges I have as a result. And then I check the hell out of all the facts and walk you through that process. I start off all jittery and nervous, and by the end, I'm actually remarkably calm. Therapizing for the win!

Anonymous survey about self-harm beliefs

Fill it out here

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

General Handout 1A – Options for Solving Any Problem

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

  • Nonjudgmentally

Mindfulness Handout 5A – Ideas for Practicing Nonjudgmentalness

Emotion Regulation Handout 6 – Ways to Describe Emotions

  • Fear

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses

Emotion Regulation Handout 8 – Check the Facts

Emotion Regulation Handout 10 – Opposite Action

Emotion Regulation Handout 11 – Figuring Out Opposite Actions

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands

  • Willing Hands

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>Butterflies in the stomach, sweat on the palms, and terror on the mind!! I launch the podcast and am instantly flooded with a hurricane of anxiety. I go over the justified causes of my fear and label the interpretations, body sensations, and urges I have as a result. And then I check the hell out of all the facts and walk you through that process. I start off all jittery and nervous, and by the end, I'm actually remarkably calm. Therapizing for the win!

Anonymous survey about self-harm beliefs

Fill it out here

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

General Handout 1A – Options for Solving Any Problem

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

  • Nonjudgmentally

Mindfulness Handout 5A – Ideas for Practicing Nonjudgmentalness

Emotion Regulation Handout 6 – Ways to Describe Emotions

  • Fear

Emotion Regulation Handout 7 – Overview: Changing Emotional Responses

Emotion Regulation Handout 8 – Check the Facts

Emotion Regulation Handout 10 – Opposite Action

Emotion Regulation Handout 11 – Figuring Out Opposite Actions

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands

  • Willing Hands

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>8d5c2168-f2c3-474a-bc25-975425fb2bbbSun, 19 Dec 2021 09:00:00 -080001:14:13truefull99Butterflies in the stomach, sweat on the palms, and terror on the mind!! I launch the podcast and am instantly flooded with a hurricane of anxiety. I go over the justified causes of my fear and label the interpretations, body sensations, and urges I have as a result. And then I check the hell out of all the facts and walk you through that process. I start off all jittery and nervous, and by the end, I'm actually remarkably calm. Therapizing for the win!Ep 8 - disgust & observeEp 8 - disgust & observeListen to me go from playing varsity to little league as I tackle an emotion I'm not at all skilled at: disgust. Never fear, if you've got a weak stomach, you're totally fine cause in this case, my disgust is prompted by hypocrisy. I am incredibly ineffective at unpacking my disgust and realize I totally forgot to actually OBSERVE how I got there. So I add some of that in at the end. Let's be disgusted together!

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Emotion Regulation Handout 6 – Ways to Describe Emotions

  • Disgust

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel)

Mindfulness Handout 1 – Goals of Mindfulness Practice

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills

  • Observe

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

Other handouts/graphics used in this episode

Misery with vs without mindfulness

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>Listen to me go from playing varsity to little league as I tackle an emotion I'm not at all skilled at: disgust. Never fear, if you've got a weak stomach, you're totally fine cause in this case, my disgust is prompted by hypocrisy. I am incredibly ineffective at unpacking my disgust and realize I totally forgot to actually OBSERVE how I got there. So I add some of that in at the end. Let's be disgusted together!

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Emotion Regulation Handout 6 – Ways to Describe Emotions

  • Disgust

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel)

Mindfulness Handout 1 – Goals of Mindfulness Practice

Mindfulness Handout 4 – Taking Hold of Your Mind: “What” Skills

  • Observe

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

Other handouts/graphics used in this episode

Misery with vs without mindfulness

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>1eda8536-b094-484d-94be-cb32bcee4385Fri, 17 Dec 2021 09:00:00 -080001:00:29truefull88Listen to me go from playing varsity to little league as I tackle an emotion I'm not at all skilled at: disgust. Never fear, if you've got a weak stomach, you're totally fine cause in this case, my disgust is prompted by hypocrisy. I am incredibly ineffective at unpacking my disgust and realize I totally forgot to actually OBSERVE how I got there. So I add some of that in at the end. Let's be disgusted together!Ep 7 - acceptance vol 2Ep 7 - acceptance vol 2Hey look, a break from the breakup! Today I'm practicing acceptance around being invalidated. I go through acceptance step by step, do a lot of deep breathing, and have a remarkable amount of indigestion as I go. A kinda nifty outcome: practicing acceptance about my parents' validation skill level allowed me to see what boundaries I could put in place with them!

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

  • Non-judgementally

Distress Tolerance Handout 5 – Pros and Cons

Distress Tolerance Handout 11 – Radical Acceptance

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands

  • Willing Hands

Distress Tolerance Handout 14A – Practicing Half-Smiling and Willing Hands

  • Willing Hands

Emotion Regulation Handout 6 – Ways to Describe Emotions

  • Anger
  • Shame

Emotion Regulation Handout 10 – Opposite Action

Emotion Regulation Handout 11 – Figuring Out Opposite Actions

  • Anger
  • Shame

Emotion Regulation Handout 14 – Overview: Reducing Vulnerability to Emotion Mind – Building a Life Worth Living

  • Cope Ahead of Time With Emotional Situations

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead

  • Cope Ahead of Time With Emotional Situations

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

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]]>Hey look, a break from the breakup! Today I'm practicing acceptance around being invalidated. I go through acceptance step by step, do a lot of deep breathing, and have a remarkable amount of indigestion as I go. A kinda nifty outcome: practicing acceptance about my parents' validation skill level allowed me to see what boundaries I could put in place with them!

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Mindfulness Handout 5 – Taking Hold of Your Mind: “How” Skills

  • Non-judgementally

Distress Tolerance Handout 5 – Pros and Cons

Distress Tolerance Handout 11 – Radical Acceptance

Distress Tolerance Handout 11B – Practicing Radical Acceptance Step by Step

Distress Tolerance Handout 14 – Half-Smiling and Willing Hands

  • Willing Hands

Distress Tolerance Handout 14A – Practicing Half-Smiling and Willing Hands

  • Willing Hands

Emotion Regulation Handout 6 – Ways to Describe Emotions

  • Anger
  • Shame

Emotion Regulation Handout 10 – Opposite Action

Emotion Regulation Handout 11 – Figuring Out Opposite Actions

  • Anger
  • Shame

Emotion Regulation Handout 14 – Overview: Reducing Vulnerability to Emotion Mind – Building a Life Worth Living

  • Cope Ahead of Time With Emotional Situations

Emotion Regulation Handout 19 – Build Mastery and Cope Ahead

  • Cope Ahead of Time With Emotional Situations

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>ccd2f032-864f-49f5-b371-70a183533e9dThu, 16 Dec 2021 09:00:00 -080001:09:00truefull77Hey look, a break from the breakup! Today I'm practicing acceptance around being invalidated. I go through acceptance step by step, do a lot of deep breathing, and have a remarkable amount of indigestion as I go. A kinda nifty outcome: practicing acceptance about my parents' validation skill level allowed me to see what boundaries I could put in place with them!Ep 6 - improve the momentEp 6 - improve the momentMy new therapist and I discover I'm struggling with distressing thoughts about abandonment. The more distressed I get, the less I'm able to problem solve. So, this week, I focus on how to bring that distress down with the IMPROVE skill. I practice some imagery, some relaxation, and more!

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Distress Tolerance Handout #9 – Improving the Moment

Distress Tolerance Handout #14 – Half-Smiling and Willing Hands

Other resources used in this episode

Box breathing video

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>My new therapist and I discover I'm struggling with distressing thoughts about abandonment. The more distressed I get, the less I'm able to problem solve. So, this week, I focus on how to bring that distress down with the IMPROVE skill. I practice some imagery, some relaxation, and more!

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Distress Tolerance Handout #9 – Improving the Moment

Distress Tolerance Handout #14 – Half-Smiling and Willing Hands

Other resources used in this episode

Box breathing video

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>d0a9de94-7d7a-4d8f-ba21-b26c75709143Sat, 11 Dec 2021 09:00:00 -080001:15:28truefull66My new therapist and I discover I'm struggling with distressing thoughts about abandonment. The more distressed I get, the less I'm able to problem solve. So, this week, I focus on how to bring that distress down with the IMPROVE skill. I practice some imagery, some relaxation, and more!Ep 5 - coping thoughts (aka affirmations)Ep 5 - coping thoughts (aka affirmations)I know, I know, but hear me out! Typically I LOATHE affirmations. I often find them trite, obnoxiously positive, and invalidating. AND there are some thoughts and phrases I use in order to cope when I'm experiencing intense emotions. I go over examples of affirmations that I don't find helpful and juxtapose them with coping thoughts that I DO find helpful.

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

Handouts/graphics used in this episode

List of coping thoughts & examples of affirmations

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>I know, I know, but hear me out! Typically I LOATHE affirmations. I often find them trite, obnoxiously positive, and invalidating. AND there are some thoughts and phrases I use in order to cope when I'm experiencing intense emotions. I go over examples of affirmations that I don't find helpful and juxtapose them with coping thoughts that I DO find helpful.

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

Handouts/graphics used in this episode

List of coping thoughts & examples of affirmations

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>a24b1ae4-bf07-4c18-9088-53d7698808cbMon, 06 Dec 2021 09:00:00 -080052:57truefull55I know, I know, but hear me out! Typically I LOATHE affirmations. I often find them trite, obnoxiously positive, and invalidating. AND there are some thoughts and phrases I use in order to cope when I'm experiencing intense emotions. I go over examples of affirmations that I don't find helpful and juxtapose them with coping thoughts that I DO find helpful.Ep 4 - angerEp 4 - angerYou won't like me when I'm angry! Listen as I jump back and forth between me hulking out in the past and me providing commentary in the present. I give a short introduction to Emotion Mind, and practice non-judgement and radical acceptance. And somehow, I end on a positive note!

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Mindfulness Handout 3 – Wise Mind: States of Mind

  • Emotion Mind

Mindfulness Handout 5 – Taking Hold of Your Mind: "How Skills"

  • Non-judgementally

Distress Tolerance Handout 11 – Radical Acceptance

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel)

Emotion Regulation Handout 6 – Ways to Describe Emotions

  • Anger

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>You won't like me when I'm angry! Listen as I jump back and forth between me hulking out in the past and me providing commentary in the present. I give a short introduction to Emotion Mind, and practice non-judgement and radical acceptance. And somehow, I end on a positive note!

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Mindfulness Handout 3 – Wise Mind: States of Mind

  • Emotion Mind

Mindfulness Handout 5 – Taking Hold of Your Mind: "How Skills"

  • Non-judgementally

Distress Tolerance Handout 11 – Radical Acceptance

Emotion Regulation Handout 5 – Model for Describing Emotions (alternate version: E Wheel)

Emotion Regulation Handout 6 – Ways to Describe Emotions

  • Anger

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>3e2591e7-b8c4-4b39-92fb-054e8ef22bbdTue, 30 Nov 2021 09:00:00 -080001:08:47truefull44You won't like me when I'm angry! Listen as I jump back and forth between me hulking out in the past and me providing commentary in the present. I give a short introduction to Emotion Mind, and practice non-judgement and radical acceptance. And somehow, I end on a positive note!Ep 3 - acceptance vol 1Ep 3 - acceptance vol 1Acceptance is the name of the game.  I go over what it is and what it isn't, and how to use the acceptance DBT skill in the middle of extreme emotions - in this case, sadness with an added bonus of a recording of me using the skill while in extreme distress.  I also throw in some of the "check the facts" skill.

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Distress Tolerance Handout 11 – Radical Acceptance

Emotion Regulation Handout 8 – Check the Facts

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>Acceptance is the name of the game.  I go over what it is and what it isn't, and how to use the acceptance DBT skill in the middle of extreme emotions - in this case, sadness with an added bonus of a recording of me using the skill while in extreme distress.  I also throw in some of the "check the facts" skill.

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Distress Tolerance Handout 11 – Radical Acceptance

Emotion Regulation Handout 8 – Check the Facts

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>6b831641-42ee-42bc-b3bb-6b52c83960edWed, 10 Nov 2021 09:00:00 -080001:02:21truefull33Acceptance is the name of the game. I go over what it is and what it isn't, and how to use the acceptance DBT skill in the middle of extreme emotions - in this case, sadness with an added bonus of a recording of me using the skill while in extreme distress. I also throw in some of the "check the facts" skill.Ep 2 - participating & validationEp 2 - participating & validationFresh from a break-up with my partner of two years, I break down two of the DBT skills I used in the midst of the hardest conversations with my now-former partner: participation & validation.  I go over how I used participation to be fully present in conversations with my partner, and how I practiced validating both my partner's experience and my own.

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Mindfulness Handout 4 - Taking Hold of Your Mind: "What" Skills

  • Participate

Interpersonal Effectiveness Handout 6 - Guidelines for Relationship Effectiveness: Keeping the Relationship (GIVE)

  • V: Validate

Interpersonal Effectiveness Handout 6A - Expanding the V in GIVE: Levels of Validation

Interpersonal Effectiveness Handout 17 - Validation

Interpersonal Effectiveness Handout 18 - A "How To" Guide to Validation

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>Fresh from a break-up with my partner of two years, I break down two of the DBT skills I used in the midst of the hardest conversations with my now-former partner: participation & validation.  I go over how I used participation to be fully present in conversations with my partner, and how I practiced validating both my partner's experience and my own.

Helpful resources from this episode:

DBT references

DBT Skills Training Handouts and Worksheets – online pdf version

DBT Skills Training Handouts and Worksheets – buy the manual from a Black-owned book store!

DBT handouts used in this episode

Mindfulness Handout 4 - Taking Hold of Your Mind: "What" Skills

  • Participate

Interpersonal Effectiveness Handout 6 - Guidelines for Relationship Effectiveness: Keeping the Relationship (GIVE)

  • V: Validate

Interpersonal Effectiveness Handout 6A - Expanding the V in GIVE: Levels of Validation

Interpersonal Effectiveness Handout 17 - Validation

Interpersonal Effectiveness Handout 18 - A "How To" Guide to Validation

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>400a744e-f632-453d-8158-6cb55108f8e8Thu, 19 Aug 2021 09:00:00 -080001:13:18truefull22Fresh from a break-up with my partner of two years, I break down two of the DBT skills I used in the midst of the hardest conversations with my now-former partner: participation & validation. I go over how I used participation to be fully present in conversations with my partner, and how I practiced validating both my partner's experience and my own.Ep 1 - finding a therapistEp 1 - finding a therapistTrying to find a therapist and COMPLETELY overwhelmed? Finding a therapist is hard under the best of circumstances, and when does anyone ever need a therapist under the best of circumstances?! It doesn’t matter if you’re on therapist #92 or if it’s your first therapist rodeo, finding a new therapist can be A LOT. I go over my therapist search process and include some helpful hints and tips to help you narrow your search.

Helpful resources from this episode:

Organize your search

Therapist search Google sheet

Therapist directories

Psychology Today - under "find a therapist" in the menu, you'll find an index of all types of therapists with filters for location, types of therapy, specialty, ethnicity, sexuality, faith, and more

DBT-Linehan Board of Certification - index of DBT certified therapists and clinicians

Behavioral Tech - index of DBT certified therapists

University of Washington Behavioral Research & Therapy Clinics - DBT resource list specific to Seattle & King County, Washington

University of Washington Behavioral Research & Therapy Clinics - links to additional resources

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>Trying to find a therapist and COMPLETELY overwhelmed? Finding a therapist is hard under the best of circumstances, and when does anyone ever need a therapist under the best of circumstances?! It doesn’t matter if you’re on therapist #92 or if it’s your first therapist rodeo, finding a new therapist can be A LOT. I go over my therapist search process and include some helpful hints and tips to help you narrow your search.

Helpful resources from this episode:

Organize your search

Therapist search Google sheet

Therapist directories

Psychology Today - under "find a therapist" in the menu, you'll find an index of all types of therapists with filters for location, types of therapy, specialty, ethnicity, sexuality, faith, and more

DBT-Linehan Board of Certification - index of DBT certified therapists and clinicians

Behavioral Tech - index of DBT certified therapists

University of Washington Behavioral Research & Therapy Clinics - DBT resource list specific to Seattle & King County, Washington

University of Washington Behavioral Research & Therapy Clinics - links to additional resources

---------

More resources are available at https://therapize.joygerhard.com/

Please rate, review, and subscribe to this podcast wherever you listen.

Follow me on Facebook, Twitter, and Instagram.

Like what you hear? Support me and this podcast on Patreon.

]]>4dc9e120-bbf8-4ab1-8fe8-8d2b7e9bf79aTue, 17 Aug 2021 09:00:00 -080053:09truefull11Trying to find a therapist & COMPLETELY overwhelmed? I go over my therapist search process & include some helpful hints & tips to help narrow your search.Welcome to Let's Therapize That Shit!!!Welcome to Let's Therapize That Shit!!!Hi there - Joy Gerhard, your host, here. I’m not a therapist. I’ve just done a lot of therapy.  So I started a podcast to demonstrate therapy skills on myself in the hopes of making them feel less theoretical and more accessible to you! Let’s therapize some shit, shall we?

]]>Hi there - Joy Gerhard, your host, here. I’m not a therapist. I’ve just done a lot of therapy.  So I started a podcast to demonstrate therapy skills on myself in the hopes of making them feel less theoretical and more accessible to you! Let’s therapize some shit, shall we?

]]>01ceb693-9675-4d1e-8fd5-b521ca4140e2Mon, 16 Aug 2021 09:00:00 -080002:33truetrailer