DBT Book Club
Activity Overview
Episode publication activity over the past year
Episodes
Balancing your Thoughts and Feelings- Chapter 6 - page 151 - 158
17 Aug 2022
Contributed by Lukas
Today we talk about the negative filtering thought process, listen to several examples and learn how to stop letting your negative thoughts take contr...
Observing Yourself Without Judging Yourself pg 146-150
20 Sep 2020
Contributed by Lukas
Observing Yourself Without Judging Yourself, Reducing Your Cognitive Vulnerability, Thought and Emotion Defusion (exercise), and Using Coping Thoughts...
Guide to Sleep Hygiene and Recognizing Your Self-destructive Behaviours pg 142-145
16 Sep 2020
Contributed by Lukas
Read along to chapter 6, pages 142-145 of the Dialectical Behaviour Therapy Skills Workbook as we learn some ways to help us sleep better, and a works...
Reducing Physical Vulnerability to Overwhelming Emotions- Food, Drugs, Sleep, Illness- Pg136-141
14 Sep 2020
Contributed by Lukas
Read by Tana. In this episode, I read about why it's important to reduce physical vulnerabilities and come up with ways to reduce them. Content warnin...
Overcoming Barriers to Healthy Emotions pg 132-135
13 Sep 2020
Contributed by Lukas
*Content warning for self harm. Listen along to chapter 6, pages 132-135 of the Dialectical Behaviour Therapy Skills Workbook as we discover how emoti...
Recognising Your Emotions and Emotional Record pg 126-131
10 Sep 2020
Contributed by Lukas
Read or listen along to chapter 6 of The Dialectical Behaviour Therapy Skills Workbook were we look at how to do a Recognizing Your Emotions Worksheet...
What are emotion regulation skills? Pg 123-126
08 Sep 2020
Contributed by Lukas
Read by Tana. Source: DBT Skills Workbook. In this episode I read about why it's important to regulate your emotions and steps to control high intensi...
Chapter 6: Basic Emotion Regulation Skills pg 121-123
07 Sep 2020
Contributed by Lukas
Listen to the first few pages of Chapter 6 : Basic Emotion Regulation Skills of the Dialectical Behaviour Therapy Skills Workbook. Learn about what yo...
Meditation Practice to Turn Toward Stillness and Silence
07 Sep 2020
Contributed by Lukas
Listen to the Meditation Practice to Turn Toward Stillness and Silence exercise from chapter 5, pg 120 of the Dialectical Behaviour Therapy Skills Wor...
Meditation Practice for Mindfulness of Space, Inside and Outside of You
07 Sep 2020
Contributed by Lukas
Listen to the Meditation Practice for Mindfulness of Space exercise from chapter 5, pg 119 of the Dialectical Behaviour Therapy Skills Workbook to cul...
Meditiation Practice for the Lovingkindness of Yourself and Others
07 Sep 2020
Contributed by Lukas
Listen to the Meditation Practice for the Lovingkindness of Yourself and Others exercise from chapter 5, pg 116 of the Dialectical Behaviour Therapy S...
Ch 5 Exploring Mindfulness Further pg 115 - 120
03 Sep 2020
Contributed by Lukas
Listen in to chapter 5 of the Dialectical Behaviour Therapy Skills Workbook to work on your mindfulness and Lovingkindness skills. Join us on Discord ...
Judgements vs. the Present Moment Exercise
31 Aug 2020
Contributed by Lukas
Practice the Judgements vs. the Present Moment Exercise from chapter 4, page 99 of the Dialectical Behaviour Therapy Skills Workbook. This exercise be...
Judgement Defusion Exercise
28 Aug 2020
Contributed by Lukas
Practice the Judgement Defusion Exercise from chapter 4, page 98 of the Dialectical Behaviour Therapy Skills Workbook. Read the description on page 98...
Wise-Mind Meditation Exercise
28 Aug 2020
Contributed by Lukas
.Practice the Wise-Mind Meditation Exercise from chapter 4, page 88 of the Dialectical Behaviour Therapy Skills Workbook. This exercise begins and end...
Mindful Awareness of Emotion Exercise
17 Aug 2020
Contributed by Lukas
Practice the Mindful Awareness of Emotions Exercise from chapter 3, page 82 of The Dialectical Behaviour Therapy Skills Workbook. This exercise begins...
Mindful Breathing Exercise 2
17 Aug 2020
Contributed by Lukas
Practice the second Mindful Breathing exercise from chapter 3, page 80 of the Dialectical Behaviour Theerapy Skills Workbook This exercise begins and ...
Resistances & Hinderances to Mindfulness Practice & The 5 Hindrances & Working Wisely with the Hindrances pg 111 - 114
10 Feb 2020
Contributed by Lukas
You are human! And yes those annoying feelings you get when you try to do your mindfulness practise is normal Listen tot he 5 hindrances we can feel a...
Be Mindful of Your Mindfulnes Activities pg 110-111 & 112
06 Feb 2020
Contributed by Lukas
Being Mindful is about remembering to be mindful! Keep track of when and how you practice mindfulness to help build your healthy mindfulness habit :) ...
Doing What's Effective, Being Mindful in Daily Life, & the Daily Mindfulness Regimen
06 Feb 2020
Contributed by Lukas
In this episode, we learn what it means to do what's effective and how we can incorporate more mindfulness into our lives by using a regimen with skil...
Focus Shifting Exercise
04 Feb 2020
Contributed by Lukas
Practice the Focus Shifting Exercise from chapter 3, page 78 of the Dialectical Behaviour Therapy Skills Workbook. Exercise begins and ends with a chi...
Thought Defusion Exercise
04 Feb 2020
Contributed by Lukas
Practice the Thought Defusion exercise from chapter 3, page 74 of the Dialectical Behaviour Therapy Skills Workbook. Exercise begins and ends with a c...
Mindful Communication with Others pg 102-104
03 Feb 2020
Contributed by Lukas
Includes the Mindful "I" Statements exercise
Inner-Outer Experience Exercise
03 Feb 2020
Contributed by Lukas
Practice the Inner-Outer Experience Exercise from ch3, page 71 of the Dialectical Behavior Therapy Skills Workbook. Exercise Begins and ends with a ch...
Band of Light Exercise
02 Feb 2020
Contributed by Lukas
Practice the Band of Light Exercise from chapter 3, page 69 of the Dialectical Behaviour Therapy Skills Workbook. Exercise begins and ends with a chim...
Focus on a Single Object Exercise
02 Feb 2020
Contributed by Lukas
Practice the Focus on a Single Object Exercise from chapter 3, page 68 of the Dialectical Behaviour Therapy Skills Workbook. Exercise begins and ends ...
Mindful Breathing Exercise 1
02 Feb 2020
Contributed by Lukas
Practice the Mindful Breathing Exercise from chapter 2, page 46 of the Dialectical Behaviour Skills Workbook. Exercise begins and ends with a chime. R...
Listening to Now Exercise
02 Feb 2020
Contributed by Lukas
Practice the Listening to Now Exercise from chapter 2, page 45 of the Dialectical Behaviour Skills Workbook. Exercise begins and ends with a chime. Re...
Cue-Controlled Relaxation Exercise
02 Feb 2020
Contributed by Lukas
Practice the Cue-Controlled Relaxation Exercise from chapter 2, page 34 of the Dialectical Behaviour Therapy Skills Workbook. Exercise begins and ends...
Safe Space Visualisation Exercise
02 Feb 2020
Contributed by Lukas
Practice the Safe Space Visualisation Exercise from Chapter 2, page 32 of the Dialectical Behaviour Therapy Skills Workbook. Exercise begins and ends ...
Nonjudgement and Your Daily Experiences pg 99-101
31 Jan 2020
Contributed by Lukas
Includes the Judgements vs The Present Moment exercise
Judgements & Labels pg 95 - 99
30 Jan 2020
Contributed by Lukas
Kate (aka Penny Dragon from the discord chat) reads pages 95, 98 and 99 from the Dialectical Behaviour Therapy Skills Workbook starting from the secti...
Radical Acceptance & Beginner's Mind
29 Jan 2020
Contributed by Lukas
Let's dive further into how our judgments (both negative and positive) affect how we feel throughout the day and how we can use a "Beginner's Mind" to...
Exercise: Negative Judgements pg 91 - 93
29 Jan 2020
Contributed by Lukas
The first step to changing a problem is to recognise when that problem occurs. Today we learn how to start recognising our negative thoughts by writin...
Advanced mindfulness skills pg 85 - 91
27 Jan 2020
Contributed by Lukas
Start of Chapter 4, we learn how to use radical acceptance and mindfulness together to live better lives. And we learn all about the second brai...
Exercise: mindful Breathing 80 - 83
24 Jan 2020
Contributed by Lukas
Listen as we show you a mindfulness breathing exercise and the journey of emotions. Listen and follow along to the The Dialectical Behavior Therapy Sk...
Describe Your Emotion and Focus Shifting: pg 74 - 79
23 Jan 2020
Contributed by Lukas
An exercise on how to describe your emotions along with a worksheet, and a 'Focus Shifting' Meditation exercise.
Inner-Outer Experience and Thought Defusion (pgs. 71-74)
22 Jan 2020
Contributed by Lukas
Learn about some more mindfulness exercises to kindly help separate your inner experiences with the reality of a situation.
Mindfulness exercises: pg 67 - 70
21 Jan 2020
Contributed by Lukas
3 exercises that will help you to master your mindfulness. Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amz...
Basic Mindfulness Skills pages 63-67
20 Jan 2020
Contributed by Lukas
#dontbelee - Looking at what mindfulness skills are, a "mindless" exercise, why mindfulness skills are important, and a little about the chapter to co...
Create New Coping Strategies pg 56 - 62
17 Jan 2020
Contributed by Lukas
Today we talk about how to cope better in painful situations. You will create 2 plans, one plan of what to do in your next distressing situation with ...
Self-encouraging coping thoughts pg 46 - 56
17 Jan 2020
Contributed by Lukas
Learn how to use radical acceptance in distressing situations to disarm our overwhelming emotions. We also talk about an example situation that ...
Identify your Higher Power pg 39 - 46
17 Jan 2020
Contributed by Lukas
Identify your higher power and learn to appreciate the connection you have to the universe even if you don't believe in spiritualism or religion. List...
Rediscover Your Values pg 35 - 39
17 Jan 2020
Contributed by Lukas
Today we learn how important the values for our relationships, parenting, education and self-care all help us in stressful times. Listen as we complet...
Safe Place Visualisation pg 31 - 35
16 Jan 2020
Contributed by Lukas
Feel calm and safe by creating your safe place visualisation. Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook&n...
Creating your relaxation plan pg 28 - 30
16 Jan 2020
Contributed by Lukas
Learn how create a relaxation plan. Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2tTIJk...
Self soothing using your sense pg 23- 28
16 Jan 2020
Contributed by Lukas
Find out how to soothe yourself during stressful times. Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook ht...
Creating your distraction plan pg 17 - 23
16 Jan 2020
Contributed by Lukas
Find out how to create your distraction plan. Listen and follow along to the The Dialectical Behavior Therapy Skills Workbook https://amzn.to/2t...
Distraction from Self destructive behaviour pg 12 - 17
16 Jan 2020
Contributed by Lukas
Distraction from Self destructive behaviour pg 12 - 17 Find out how to distract yourself from overwhelming emotions and learn more about your self des...
Radical Acceptance pg 5 - 12
16 Jan 2020
Contributed by Lukas
Learn how Radical Acceptance will help you to acknowledge the present without making any judgements or criticising yourself. See the situation how it ...
Introduction to the BookClub
16 Jan 2020
Contributed by Lukas
Welcome to the Book Club. Find out how book 1 of the Book Club will help you with your overwhelming emotions. Listen and follow along to the The...