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Emotions: Jealousy or Envy?⠀ ⠀ Let’s talk ab

Emotions: Jealousy or Envy?⠀
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Let’s talk about these fun emotions today. They’re both emotions that we don’t like feeling and even try to avoid when we do experience them.⠀
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Most of us don’t like to admit when we feel jealous. And, it’s a valid emotion that happens when we believe that we will lose someone or something that is important to us. A variety of events can trigger this belief from our partner having an affair to someone else being more attractive or successful than us.⠀
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There are a variety of ways we can experience this including clenching our teeth and muscles, feeling suspicious or rejected, and wanting to control another person. We can express it through violence, controlling behaviors, spying, accusations, and healthy confrontation.⠀
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Envy, on the other hand, happens when someone else has something that we want and don’t have. We can experience envy when we’re scrolling on social media and see other people’s vacations, job promotions, or “happy coupling” if we desire any of these.⠀
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We can experience envy through different negative thoughts about ourself and others. And, we can express it through competitive behaviors, attempting to make another person look bad, or working hard to improve our situation.⠀
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As you see, although these two emotions are frequently confused when we talk about them, they are quite distinct from each other. They require different skills to be validated and cared for. ⠀
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They do share one thing in common, though. If we don’t like them, or try to avoid feeling them, we will most likely develop secondary emotions to mask them—like embarrassment or anger or shame—and not be able to take care of them effectively.⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #emotionregulation #emotionregulationskills #dbtemotionregulation #dbtemotionregulationskills

Skills Spotlight: Emotions ⠀ ⠀ What are emotio

Skills Spotlight: Emotions ⠀
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What are emotions?⠀
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The New Oxford American Dictionary says that an emotion is an instinctive state of mind or intuitive feeling. Emotions occur naturally in response to stimuli and the environment.⠀
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Huh.⠀
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We can view our emotions as a way to gather information. They help us to understand different events that occur—both internally and externally.⠀
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Most of us classify emotions as “positive” or “negative”— emotions we like or don’t like. We tend to want to increase our positive emotions and decrease the negative ones. Who wouldn’t?⠀
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In and of themselves, emotions are neither positive nor negative, although some feel more painful for us than others do. And, there’s a reason for that. Emotions give us information that we must act. The emotion we have determines the action that would be best to take during a given event. Generally, we want to rid ourselves of pain if we can, so painful emotions can be helpful in getting us to act.⠀
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This week, we’re going to focus on several emotions, including what kinds of events prompt them and what urges are usually associated with each one.⠀
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How do you feel about your emotions?⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #skillsspotlight #dbtskillsspotlight #distresstoleranceskills #emotionregulation #emotionregulationskills #dbtemotionregulation #dbtemotionregulationskills ⠀

Self-Respect Effectiveness: The A in the acronym F

Self-Respect Effectiveness: The A in the acronym FAST is about apologizing. Let’s talk about effective apologies.⠀
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When we apologize, we focus on our behaviors. We never apologize for how someone feels: “I’m sorry that you’re upset.” Instead, we say something like the following: “I’m sorry I took your sweater without asking.”⠀
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After we apologize, we explain how we’re going to work to change the behavior in the future. And, then we strive to change the behavior.⠀
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We don’t say, “I’m sorry, but...” (Remember that we talked a few weeks ago about how using “but” invalidates what comes before?)⠀
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In short, an effective apology acknowledges our behavior and the impact that it had, and then strives toward behavior change in the future.⠀
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Ineffective apologies include apologizing for events that don’t need an apology. A common example of this is when we’re shopping and almost crash our cart into someone coming from the opposite direction. When we apologize here, we’re internalizing a message, whether we realize it or not, that this other person has more “right” to the unclaimed space in the store. In a situation like this, it’s perfectly reasonable to say, “Excuse me.” ⠀
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It’s not necessary to apologize. ⠀
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When we get into the habit of these kinds of apologies, we come really close to apologizing for our existence. And, we give others the message that we believe that their presence is more important than our own. ⠀
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Similarly, when we accept an apology, it’s more effective to respond with, “thank you” than with giving the message that “it’s okay” for you to hurt my feelings, overstep my boundaries, etc.⠀
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How are you with making and receiving apologies?⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #dbtinterpersonaleffectiveness #dbtinterpersonaleffectivenessskills #interpersonleffectiveness #interpersonaleffectivenessskills #fastskills #dbtfastskills

Self-respect Effectiveness: Some of us are taught

Self-respect Effectiveness: Some of us are taught and believe that it’s important for others to like us.⠀
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Well, it’s certainly nice if others like us. The major issue in this is that, frequently, in our quest to get others to like us, we can lose sight of ourselves.⠀
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When we learn self-respect effectiveness, and we respect and accept ourselves, then we will teach others to treat us respectfully. ⠀
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They may not like us....⠀
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When I think about self-respect effectiveness, I realize that I’m the only person who spends 24 hours a day with me and who sleeps with me every night. When I look at myself in the mirror each day, I want to be able to make eye contact.⠀
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If I can’t do this, then I know that I’m not living according to my values. And, I don’t have respect for myself.⠀
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And, I like myself better when I have respect for myself. ⠀
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I can feel more confident in my relationships with others.⠀
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It feels better than when I don’t live according to my values.⠀
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Respect starts with me. When I can respect me, I can teach others to respect me, also; I can balance my wants and needs with others and feel more comfortable in my relationships.⠀
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You can, too.⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #dbtinterpersonaleffectiveness #dbtinterpersonaleffectivenessskills #interpersonleffectiveness #interpersonaleffectivenessskills #fastskills #dbtfastskills

Self-Respect Effectiveness: Here’s a graphic to

Self-Respect Effectiveness: Here’s a graphic to illustrate the Interpersonal Effectiveness Skills, featuring Self-Respect Effectiveness as the fulcrum of the see-saw.⠀
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In this illustration, we can see that the other IE skills are balanced over the FAST skills.⠀
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I like this graphic, because it lets us know that we can balance our wants and needs with those of others when we’re grounded in Self Respect Effectiveness.⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #dbtinterpersonaleffectiveness #dbtinterpersonaleffectivenessskills #interpersonleffectiveness #interpersonaleffectivenessskills #fastskills #dbtfastskills

Self-Respect Effectiveness: This quote reminds us

Self-Respect Effectiveness: This quote reminds us that self-respect effectiveness helps us set boundaries. ⠀
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It’s also a reminder that setting boundaries is meant to protect us or keep us safe.⠀
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When we are rooted firmly in our values, it is easier to set boundaries, say no, stop making unnecessary apologies, be fair to ourselves and others, and be confident in our truths.⠀
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Think about how it feels when we believe we need to apologize to others for how they feel or for our own beliefs and thoughts. ⠀
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It hurts.⠀
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We can feel vulnerable and always on the alert, watching others closely so we can learn how to feel and believe, what to say, and who to be. And, this is never sustainable for the long term.⠀
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And, it hurts.⠀
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It hurts us deeply, because we can get too far away from who we are. We can feel lost, resentful, and lonely.⠀
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The road to self-respect effectiveness is not without bumps and turns, and at the end of that road is confidence and an ability to balance our own wants and needs with those of others.⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #dbtinterpersonaleffectiveness #dbtinterpersonaleffectivenessskills #interpersonleffectiveness #interpersonaleffectivenessskills #selfrespecteffectiveness #fastskills #dbtfastskills⠀
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I have been reading The Mindfulness Skills Activit

I have been reading The Mindfulness Skills Activity Book for Children by Chris Willard, PsyD and Mitch Abblett, PhD with my son recently. It contains a lot of great practices, and one I wanted to share with you is the Cooling Off Breath to help decrease anger or another painful emotion, imagining a coffee cup (or using a real one), and breathing in the beautiful aroma of our favorite hot beverage and breathing out to cool it down. There are lots of other great practices in the book if you’re wanting to learn more practices yourself or want to teach your child or children.
#dbtrocks #dbtskills #mindfulnesspractice #dbtmindfulness #dbtmindfulnesspractice

Self-respect Effectiveness: I’ve often wondered

Self-respect Effectiveness: I’ve often wondered how the acronym of FAST fits with this skill.⠀
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The first definition is unsurprisingly about high speed. I like the third definition, though, which is “firmly fixed or attached.”⠀
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When we are firmly fixed in our values, and make decisions and act according to those values, then we’re able to be more effective in our relationships.⠀
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Is it any wonder that a part of increasing our self-respect effectiveness is to spend some time with identifying our values? Values identification is a lifelong process that changes with our life experiences, so it can be helpful to check in with them from time to time.⠀
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It’s important to note there are times when our values may conflict with one another during an event with another person, and we must make a decision about which value will take precedence. ⠀
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When we do this grounded in Self-Respect Effectiveness, we can make this decision intentionally. When we do this, we can also reset boundaries and let others know that we’re aware that we’ve made this kind of decision.⠀
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This differs from when we react to the moment with little thought to longterm consequences.⠀
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In addition, being firmly fixed in our values means that we can feel more confident in saying no when we need to.⠀
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For instance, if one of my values in early dating includes “make plans in advance,” and I’m called at 10:00 pm and asked to “come hang out at my place,” I can say, “No; let’s make plans for sometime soon.”⠀
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Now, this situation could be complicated if I also hold marriage as a value, and I’m seeking a relationship with that in mind. When responding to such a request, I’d have to keep both values in mind and balance longterm and short term goals.⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #dbtinterpersonaleffectiveness #dbtinterpersonaleffectivenessskills #interpersonleffectiveness #interpersonaleffectivenessskills #selfrespecteffectiveness #fastskills #dbtfastskills

Skills Spotlight: Self-Respect Effectiveness: This

Skills Spotlight: Self-Respect Effectiveness: This week, we’re going to talk about this Interpersonal Effectiveness skill.⠀
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Self-respect is an important part of how we exist in our relationships. In other words, our relationship with ourselves has an impact on our relationships with others. It determines whether and how we set boundaries.⠀
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These skills are known as the FAST skills after the acronym that defines them—Fair, (no) Apologies, Stick to your values, and Truthful.⠀
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We’ll go into more detail about the acronym this week. Right now, I want to focus on how the skill works.⠀
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When we’re in relationships with others, we always seek balance between our wants and needs and those of another person. If our self-respect effectiveness is unbalanced, it will be difficult to be effective in our relationships. Usually, we have a difficult time asserting our wants and needs, and in saying no to others. Thus, we frequently end up feeling resentful that others are taking advantage of us. ⠀
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When we build our self-respect effectiveness, we find it easier to find balance in our relationships, because we’re able to make intentional decisions and set effective boundaries. We learn to ask for what we want and need, and we learn to say no.⠀
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Like with many DBT skills, obtaining self-respect effectiveness can be challenging and can feel uncomfortable initially. It takes time and patience to learn this skill and feel comfortable.⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #dbtinterpersonaleffectiveness #dbtinterpersonaleffectivenessskills #interpersonleffectiveness #interpersonaleffectivenessskills #selfrespecteffectiveness #fastskills #dbtfastskills

Validation: Many people can become confused about

Validation: Many people can become confused about what constitutes validation and what does not. Today, we’re going to focus attention on what is not validation.⠀
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Here are some examples:⠀
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Redirecting the focus away from another person, even with a similar-seeming event or situation⠀
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Taking on another’s distressing emotions or taking responsibility for another person⠀
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Offering solutions or fixing someone’s problems, especially when it isn’t requested⠀
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Encouragement that isn’t paired with validation ⠀
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Suggesting that someone look on the bright side or attempting to “one-up” another person⠀
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Agreeing or giving in— validation can happen within the confines of disagreement and conflict⠀
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Sometimes, when what we’re seeking is validation, we expect some of the above, although we don’t necessarily feel better after any of the above has happened. And, we often feel invalidated.⠀
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It’s important to be mindful of how we’re responding to others, because we could be intending to be validating and not actually doing it. ⠀
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On the flip side, we may become frustrated with others because we ask for some of the above and use the term “validation” to describe it.⠀
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How do you define “validation”? ⠀
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What do you expect from others when you ask for validation?⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #dbtinterpersonaleffectiveness #dbtinterpersonaleffectivenessskills #interpersonleffectiveness #interpersonaleffectivenessskills #validation

Validation: Let’s talk a little bit about the in

Validation: Let’s talk a little bit about the invalidating environment.⠀
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DBT defines the invalidating environment as a place where we receive inappropriate or inconsistent responses to our emotions. As the result, we may be left feeling like our emotions—or even we—are wrong or bad.⠀
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There are some things that may be helpful to understand. The invalidating environment:⠀
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Doesn’t necessarily intend to be invalidating, and may not know that they’re being invalidating ⠀
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May be worried that if they validate our emotions, the emotions will become worse ⠀
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May not know how to validate our emotions ⠀
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Can reinforce our ineffective behaviors, which then reinforce the invalidating responses⠀
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Are potentially acting from a place of fear or other discomfort when responding to our emotions ⠀
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Understanding how the invalidating environment interacts with our own emotional vulnerability can help us to respond rather than react and do things differently. It can also help us to develop empathy, as well as maintain a nonjudgmental stance. ⠀
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If we are able to change our responses to an invalidating environment, then we’re able to help both ourselves and our relationships.⠀
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In this way, we can learn to validate members of an invalidating environment and ourselves at the same time.⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #dbtinterpersonaleffectiveness #dbtinterpersonaleffectivenessskills #interpersonleffectiveness #interpersonaleffectivenessskills #validation #invalidatingenvironment⠀
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Validation: Let’s talk about when our emotions a

Validation: Let’s talk about when our emotions are valid and when they are justified.⠀
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We can generally say that our emotions are valid. If you tell me that you’re feeling a certain way, I cannot tell you that you aren’t feeling that way. I may even be able to find a deeper level of validation and explain why your feeling is valid given your particular set of circumstances.⠀
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Justification is different. When we talk about justification, we’re looking at whether an emotion fits the facts of a situation. DBT outlines a variety of events and interpretations that could justify certain emotions and emotional responses.⠀
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My favorite example of this is when I was getting married and about a week before called my grandfather, who had yet to tell me if he would be coming. His response was, “Don’t get mad, but you live too far away.” ⠀
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Would I have been justified in feeling “mad”? Probably. I mean, he didn’t tell me he wasn’t coming until the week before. And, there were various plans that needed to be made depending on his answer, so I would have been justified in feeling anger. ⠀
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I told my grandfather, “I’m not angry; I am disappointed. And, it’s okay for me to be disappointed.”⠀
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Was disappointment justified? If we think about how I would have liked for my grandfather to be at my wedding, it was an important day for me, then I was justified in feeling disappointed.⠀
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This kind of exploration can happen for any emotion we experience. ⠀
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Whether an emotion is justified can give us information about what to do next.⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #dbtinterpersonaleffectiveness #dbtinterpersonaleffectivenessskills #interpersonleffectiveness #interpersonaleffectivenessskills #validation #validandjustified

Validation: What a powerful thought.⠀ ⠀ Isn’

Validation: What a powerful thought.⠀
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Isn’t this what validation is, after all? ⠀
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I think it’s important to know and realize that when we have a history of chronic invalidation, while we want to be validated, validation can feel uncomfortable, even foreign.⠀
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Imagine being accustomed to others not listening, or others telling us that the way we experience our emotions is “wrong” somehow. If this is something that we are used to, then we’re going to struggle with, or not trust, when we feel heard initially.⠀
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If this is your experience, and your urge is to run from it, know this is normal given your circumstances. ⠀
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Know that ineffective behaviors that serve as a way to communicate your pain to others happen for a reason.⠀
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And, you want validation— for whatever it is. You want to be heard. And, you deserve to be heard.⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #dbtinterpersonaleffectiveness #dbtinterpersonaleffectivenessskills #interpersonleffectiveness #interpersonaleffectivenessskills #validation

Validation: Marsha Linehan describes six levels of

Validation: Marsha Linehan describes six levels of validation in her training on the topic.⠀
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The first level is presence. The most basic thing we can do to validate another is be present for them. ⠀
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Put our phone down, turn off the radio, close the book we’re reading, etc.⠀
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When we give others our attention, we face them, make eye contact, wear facial expressions that are congruent with what we’re hearing. ⠀
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Doing this can make a big difference in our relationships, especially in our new technological time when we are able to have our phones with us everywhere, and these phones provide whatever entertainment we can imagine. They provide great distractions for painful emotions—ours and others’. This is why we need to be aware of how we use them and how this usage affects our ability to be fully present for others.⠀
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And, as I suggested yesterday, this first level of validation is something we can do for our own emotions as well. When we become aware of an emotion and choose to sit with it with our full attention, we can make our first step towards validation. ⠀
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Sometimes, this is all we need to do.⠀
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Earlier today, my son became upset when something didn’t work out the way he wanted. I obtained eye contact with him and put my arms out. He crawled into my lap to cry. I didn’t need to say anything in that moment— he needed my presence.⠀
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Think about times when others have been present for you and your painful emotions. Remember what this was like for you?⠀
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Also, think about a time when you were able to be present for your own painful emotion.⠀
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When you become aware of a painful emotion today, what is it like to sit with it?⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #dbtinterpersonaleffectiveness #dbtinterpersonaleffectivenessskills #interpersonleffectiveness #interpersonaleffectivenessskills #validation⠀
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Validation: Remember when I talked about Emotional

Validation: Remember when I talked about Emotional Vulnerability a few weeks ago? ⠀
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Well, something that can make emotional vulnerability challenging is invalidation—namely, when others give us the message that our emotions or emotional reactions are wrong or bad somehow.⠀
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Most of the time, we get this message because others have a difficult time with our emotions. ⠀
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Read that again.⠀
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As a mother, I’ve been able to better understand how this works. When we are children and experiencing emotions for the first time, they tend to be intense and can therefore be scary.⠀
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When my son has had big feelings, they’ve also felt too intense for me to deal with. In some really intense moments when I’ve had the action urge to run away, I’ve made an intentional decision to stay with the incredible discomfort of his emotions, remain present, and let him know that his emotions are okay. ⠀
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In that way, I have validated his emotions in the hopes that he would eventually learn that his emotions are not so scary and to validate them himself.⠀
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This is sometimes not an easy task, even when we are talking about our own emotions. Think about how intense your emotions can feel sometimes and how challenging it can be to sit with that uncomfortable feeling. ⠀
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And, that’s exactly what our emotions need—just like children. Sometimes, it is simply the act of sitting with a painful emotion that helps to decrease its intensity.⠀
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I don’t want to give the impression that I’m a master at this and have always been a great validator for my son. I haven’t. I’ve had my preexisting vulnerabilities just like everyone else does, and I’ve responded ineffectively at times. ⠀
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The key is returning, apologizing, and planning a future change. We can do this—nonjudgmentally—with ourselves as well. When all is said and done, we can return and validate. ⠀
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And, it works.⠀
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In what ways do you validate your emotions?⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #validation

Skills Spotlight: Validation: Another integral par

Skills Spotlight: Validation: Another integral part of DBT, validation helps make our emotions feel less intense.⠀
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Think about when you’re feeling any emotion. You tell someone about it, and they say, “Yes. I understand why you feel that way,” or “That makes sense,” or “I would feel similarly if I were you.” Think about what it does to your emotions.⠀
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Alternatively, think about when you have an emotion, and you tell someone about it, and they say, “Why are you STILL feeling that?” or, “Get over it,” or “What’s wrong with you?” Think about what those responses do to your emotions.⠀
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This week, we’re going to focus on the value of validation. For ourselves, and in our relationships.⠀
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What do you know about validation? What do you want to learn? Let’s look at it this week!⠀
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⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #skillsspotlight #dbtskillsspotlight #validation

I missed posting yesterday. ⠀ ⠀ I was tired. H

I missed posting yesterday. ⠀
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I was tired. Have you noticed that feelings are bigger right now? All kinds of feelings are bigger for me.⠀
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Last night, I was tired. I could have eaten better yesterday, and I was grateful for the smoothie I had at bedtime.⠀
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I try to have a smoothie with sleep-encouraging fruit, some greens and chamomile tea. And, last night, I was grateful for my smoothie.⠀
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Today, I took a nice walk through “Bootown” with my family after work and spent time practicing piano. I’m tired tonight and I wasn’t trying to sleep at 8:00 pm like last night.⠀
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So, what was your week like? ⠀
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I found myself experiencing some crankiness, some intense sadness, and many other emotions, including joy. ⠀
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I developed some plans to start next week to move me (and my son) further into my former routine, and I had lots of pleasant events with my family.⠀
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This week, I was able to appreciate the importance of DBT skills for me. Having awareness of how I’m feeling so that I can most effectively manage and respond to them. Being intentional about what I put into my days to have balance between have-tos and want-tos.⠀
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I was reminded that I do the best I can everyday, and sometimes my best is better than other times. And, that’s okay. It’s okay for you, too. ⠀
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No two days are created equal.⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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#dbtrocks #dbtskills #emotionregulation #emotionregulationskills #abcplease

After seeing clients today, I found my son wrapped

After seeing clients today, I found my son wrapped head to foot in one of his throws— exactly the same as he had before I went in to see clients. 😳⠀
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After interrogating him lovingly, I learned that he thought he “saw” someone hiding under another throw. ⠀
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This isn’t the first time in the last few days when he’s been hypervigilant about a sound or something he was sure he saw.⠀
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After we talked about his emotional safety, we wondered about what we could do to make our house a place that “bad guys” didn’t come to. (Bad guys has been here before.)⠀
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With his consent, I literally googled “essential oils to get rid of bad guys,” and was satisfied with ones that help clear negative energy. We made a blend spray and he gleefully sprayed it around the house. He’s been back to his non-stop talking self since.⠀
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This makes me think about how easy it can sometimes be to get ourselves out of a difficult emotion, even if we’ve literally spent an hour or more mired in it. ⠀
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Sometimes it takes more than one skill to get us out of a difficult emotion. In this case, he tried hiding without telling anyone, he shared about it reluctantly, we made sure that the bad guy wasn’t where he thought (he wasn’t convinced), and we finally came up with a plan to send away all bad guys. We even set all the diffusers going to clear out the house.⠀
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I can guarantee that bad guys will come back, because we’ve done it before, and we will need to either use today’s blend or come up with something new.⠀
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How do you help those difficult emotions that keep coming back?⠀
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Personally, I wish there was a cookie cutter response, and there isn’t.⠀
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It’s nice to have a tool box with a variety of proven skills.⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
⠀
#dbtrocks #dbtskills #distresstolerance #dbtdistresstolerance #distresstoleranceskills #dbtdistresstoleranceskills

This is the broken record that followed me all day

This is the broken record that followed me all day today. ⠀
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Do I need to say anything more?⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
⠀
#dbtrocks #dbtskills #emotionregulation #emotionregulationskills #dbtemotionregulation #dbtemotionregulationskills

Today, I woke up kinda cranky. Maybe it was the la

Today, I woke up kinda cranky. Maybe it was the lack of plan for the day. I don’t know. All I know is that I was cranky.⠀
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However, i made a plan for tonight’s dinner—we’ve started having Taco Tuesday each week— which includes an opportunity to make a mulberry drink! So, my family went out to the mulberry trees and loaded up again.⠀
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For dinner, it was a family-made BBQ Sweet Potato and Chile Peanut tacos that I found in our Vegan Tacos cookbook. OMG! They were delicious. They included a yummy slaw and roasted chile peanuts (and walnuts). My husband made plantains for dessert while I made a mulberry atole— a hot beverage.⠀
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We didn’t only focus on food. We hung out in the tent this afternoon with some tea and Daniel Radcliffe reading chapter one of Harry Potter and the Philosopher’s Stone.⠀
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Overall, it was a day of up and down emotions. Cranky and content throughout the day. Picking mulberries and focusing on dinner definitely helped, as did the reading.⠀
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Tomorrow, I don’t have a specific plan. We’ll see if that is a sign of crankiness for me.⠀
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How was your day? Are you aware of skills that you used today? What are your plans for tomorrow?⠀
⠀ *This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
⠀
#dbtrocks #dbtskills #emotionregulation #emotionregulationskills #dbtemotionregulation #dbtemotionregulationskills #vegantacosbook #jasonwyrick #foodismedicine

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