DBT & Me
164 episodes - English - Latest episode: 9 days ago - ★★★★ - 110 ratingsDialectical Behavior Therapy (DBT) was created by a woman named Marsha Linehan in the 1980s. The skills she created are now taught all over the world. DBT can improve depression, anxiety, borderline personality disorder, and other mental health struggles. We are Kate and Michelle, two mental health therapists in Seattle, WA. We have been teaching DBT groups as a team for years. Whether you've never heard of DBT before or are experienced with DBT skills, this podcast is here to help you use DBT skills in your daily life.
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Episodes
Closing Moment: Opposite Action
January 16, 2021 08:00 - 6 minutes - 4.45 MBEnjoy this re-recorded closing moment from the "Opposite Action" episode! Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.eventbrite.com/e/dbt-discussion-group-tickets-51823760161...
Closing Moment: Check the Facts
January 15, 2021 08:00 - 6 minutes - 4.48 MBEnjoy this re-recorded closing moment from the "Check the Facts" episode! Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.eventbrite.com/e/dbt-discussion-group-tickets-51823760161...
Closing Moment: ABC
January 14, 2021 08:00 - 5 minutes - 4.01 MBEnjoy this re-recorded closing moment from the "ABC" episode! Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.eventbrite.com/e/dbt-discussion-group-tickets-518237601617 Check out...
Closing Moment: Sleep Special
January 13, 2021 08:00 - 4 minutes - 3.07 MBEnjoy this re-recorded closing moment from the "Sleep Special" episode! Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.eventbrite.com/e/dbt-discussion-group-tickets-518237601617 ...
What Happens Next?
December 30, 2020 08:00 - 55 minutes - 38.5 MBNow that Kate and Michelle have reviewed DBT skills from every module, they discuss what's next for the future of the podcast and their new podcast that will be launching in February 2021. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free D...
Q & A Episode 12
December 28, 2020 08:00 - 40 minutes - 27.6 MBKate and Michelle discuss how to incorporate mindfulness into your life when you're a busy mom, what to do when your DBT skills group is ending, and situations when skills don't seem to work as expected. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up f...
Living Dialectically - Part 2
December 23, 2020 08:00 - 1 hour - 59.1 MBIn this second episode about dialectics, Kate and Michelle talk about 4 key dialectical ideas and how to take steps to incorporate these dialectics more into your life. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support grou...
Living Dialectically - Part 1
December 16, 2020 08:00 - 1 hour - 45.5 MBKate and Michelle discuss different examples of "dialectics" and share their thoughts on how they personally see each of these dialectics showing up in their own lives. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support gro...
Grief and DBT
December 09, 2020 08:00 - 1 hour - 60 MBKate and Michelle share personal stories of grief and loss from their own lives while also discussing DBT skills that can be helpful when processing grief. TRIGGER WARNING: Material that may be triggering is discussed from 32:30-33:55, 39:33-40:00, and 46:47-48:12. The episode as a whole discusses topics that are challenging for many and may bring up strong emotions. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips ...
Q & A Episode 11
December 07, 2020 08:00 - 44 minutes - 30.7 MBKate and Michelle answer listener questions about how to stop "spiraling", anxiety related to hobbies, talking to family members about doing DBT themselves, and managing others over-sharing. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free...
The Holidays and DBT
December 02, 2020 08:00 - 59 minutes - 41 MBThe holidays are upon us and they can be stressful for a variety of reasons. Kate and Michelle discuss 9 DBT skills that can be helpful whether you're struggling with family relationships this time of year, feeling alone, or other stresses (financial, seasonal depression, feeling too busy, etc). Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group...
Behavior Chain Analysis
November 25, 2020 08:00 - 1 hour - 61.4 MBKate and Michelle discuss the 8 steps of a behavior chain analysis, a skill focused on changing problem behaviors. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.eventbrite.com/...
Addiction and DBT with Special Guest Luke Worsfold
November 18, 2020 08:00 - 1 hour - 42.4 MBMichelle is joined by Luke Worsfold, a counselor from the UK who specializes in addiction. Luke has struggled with addiction personally and a large part of his work with clients centers on teaching DBT skills. Luke shares his story and discusses what DBT skills he recommends most for becoming and remaining sober. TRIGGER WARNING: Luke shares his story from 2:52-14:00 and some parts of his story may be triggering. Support the show If you're a mental health professional/student and want to...
Ride the Wave/Urge-Surfing
November 11, 2020 08:00 - 1 hour - 49.7 MBKate and Michelle discuss Ride the Wave, otherwise known as urge-surfing. They each share their personal experiences with this skill and effective strategies that can help when using it. TRIGGER WARNING: Material that may be triggering is discussed from 32:21-35:40. There are also brief references to self-harm throughout the episode. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT grou...
Q & A Episode 10
November 09, 2020 08:00 - 50 minutes - 35 MBKate and Michelle answer listener questions related to communicating concerns to a therapist, ending relationships with mothers, and working on over-sharing. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can...
Yoga and DBT with Special Guest Sarah Dionne
November 04, 2020 08:00 - 47 minutes - 32.4 MBKate and Michelle are joined this week by Sarah Dionne, a yoga psychotherapist and life coach from Massachusetts. Sarah talks about how yoga and DBT overlap and discusses yoga as a way of life. Check out her website at www.wholehealthcollab.com. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com...
Troubleshooting Interpersonal Effectiveness Skills
October 28, 2020 07:00 - 1 hour - 46.4 MBKate and Michelle discuss six common struggles that can be experienced when using interpersonal effectiveness skills and how to overcome each one. TRIGGER WARNING: Material that may be triggering is discussed from 51:38-52:27. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 ...
Q & A Episode 9
October 26, 2020 07:00 - 30 minutes - 20.7 MBKate and Michelle answer questions about spending time with friends, emotion regulation, and "brain zaps." Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.eventbrite.com/e/dbt-di...
Ending Relationships
October 21, 2020 07:00 - 1 hour - 50.1 MBEnding a relationship of any kind is one of the most challenging things we can do. Kate and Michelle discuss different strategies to help you do this effectively if you've realized an unhealthy relationship in your life needs to end. TRIGGER WARNING: Material that may be triggering is discussed from 54:05-1:02:15. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our n...
Boundary Setting
October 14, 2020 07:00 - 1 hour - 70.2 MBIt's the longest episode yet because there's a lot to say about different types of boundaries! Kate and Michelle discuss different types of boundaries in this episode and some strategies for how to set them with others. TRIGGER WARNING: Material that may be triggering is discussed from 28:15-30:10 and from 47:00-1:00:20. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up fo...
Q & A Episode 8
October 12, 2020 07:00 - 35 minutes - 24.3 MBKate and Michelle answer listener questions related to diary cards, "picking and choosing" which DBT skills to use, and what it means to create a life worth living. TRIGGER WARNING: Material that may be triggering is discussed from 1:47-2:12. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/...
Making Friends
October 07, 2020 07:00 - 1 hour - 57.9 MBMany people struggle with making friends in adulthood and DBT is here to help! Kate and Michelle discuss tips DBT recommends for how to make friends while also sharing what's worked for each of them when forming friendships. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If y...
Self-Validation and Self-Respect
September 30, 2020 07:00 - 40 minutes - 27.8 MBKate and Michelle discuss 13 different ways to effectively validate yourself and show yourself more respect. TRIGGER WARNING: Material that may be triggering is discussed from 25:18-26:30; the closing moment may also be triggering for some and begins at 33:15. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://w...
Strategies for Increasing Behaviors You Want
September 23, 2020 07:00 - 1 hour - 49.9 MBKate and Michelle discuss different behavior modification strategies including reinforcement and punishment. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.eventbrite.com/e/dbt-d...
FAST
September 16, 2020 07:00 - 59 minutes - 40.7 MBKate and Michelle discuss the four different components of FAST, a skill that can help you say no and set boundaries. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.eventbrite.co...
Q & A Episode 7
September 14, 2020 07:00 - 30 minutes - 20.7 MBKate and Michelle discuss reasons for procrastination as well as addressing a follow-up email from a listener and how DBT can help with sobriety. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up her...
GIVE
September 09, 2020 07:00 - 1 hour - 43.4 MBKate and Michelle discuss GIVE, an interpersonal effectiveness skill that assists with building and repairing relationships. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.event...
Dime Game
September 02, 2020 07:00 - 58 minutes - 40.1 MBKate and Michelle discuss a decision-making tool called the Dime Game, designed to help you decide how strongly to ask for something and how strongly to say no to someone. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support ...
DEAR MAN
August 26, 2020 07:00 - 1 hour - 45.8 MBKate and Michelle discuss the first interpersonal effectiveness skill, DEAR MAN. DEAR MAN walks you through the specific steps necessary to make a request of someone else for something you want. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's...
Interpersonal Effectiveness Myths
August 19, 2020 07:00 - 1 hour - 58.2 MBKate and Michelle review and discuss 24 myths about interpersonal effectiveness/communication. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.eventbrite.com/e/dbt-discussion-grou...
Q & A Episode 6
August 17, 2020 07:00 - 33 minutes - 22.9 MBKate and Michelle address listener questions related to challenging family dynamics, radical acceptance, and what to do when you don't want to use your skills. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you ca...
Troubleshooting Distress Tolerance Skills
August 12, 2020 07:00 - 57 minutes - 39.7 MBTo wrap up the distress tolerance module, Kate and Michelle discuss common challenges that can make practicing distress tolerance skills difficult and how to overcome each challenge. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT pee...
Pros and Cons
August 05, 2020 07:00 - 53 minutes - 36.6 MBKate and Michelle discuss how to do pros and cons - DBT-style! This skill can help with decision-making when you're experiencing an urge that could lead to an unhealthy choice. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer supp...
Effective Re-Thinking and Paired Relaxation
July 29, 2020 07:00 - 38 minutes - 26.3 MBThough this skill has a long name, Kate and Michelle break down how to do it step-by-step in order to help you relax in challenging daily situations you may face. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, yo...
Willingness vs. Willfulness
July 22, 2020 07:00 - 49 minutes - 34.3 MBKate and Michelle discuss what it means to be "willing" and "willful", sharing personal stories while also giving guidance on how to turn your mind from a willful attitude towards an attitude of willingness. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign u...
Radical Acceptance
July 15, 2020 07:00 - 1 hour - 47.2 MBRadical acceptance is one of the most well-known DBT skills (and one of the hardest to put into practice!). Kate and Michelle share personal stories of times where they used radical acceptance in their lives and how to understand and use this skill for yourself. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://...
Q & A Episode 5
July 13, 2020 07:00 - 44 minutes - 30.4 MBKate and Michelle answer questions about teaching mindfulness to kids, making the decision to join a DBT group, changing black and white thinking, and more. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can s...
IMPROVE
July 08, 2020 07:00 - 58 minutes - 39.9 MBKate and Michelle discuss the skill of IMPROVE, explaining how this skill can help with introspection when facing a stressful situation. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https...
Self-Soothing with the 5 Senses
July 01, 2020 07:00 - 42 minutes - 29.4 MBKate and Michelle discuss how our senses of sight, smell, hearing, touch, and taste can be used to self-soothe. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.eventbrite.com/e/db...
ACCEPTS
June 24, 2020 07:00 - 58 minutes - 39.9 MBKate and Michelle discuss the ACCEPTS skill, explaining how to use distraction effectively to manage stress. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.eventbrite.com/e/dbt-d...
Q & A Episode 4
June 22, 2020 07:00 - 44 minutes - 30.9 MBIn this Q&A episode, Kate and Michelle discuss tips for de-escalation, book recommendations, and the importance of validating emotions. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https:...
STOP
June 17, 2020 07:00 - 34 minutes - 23.8 MBKate and Michelle talk about the Distress Tolerance of STOP, a succinct skill that can help with finding your wise mind in overwhelming moments. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here:...
Troubleshooting Emotion Regulation Skills
June 10, 2020 07:00 - 44 minutes - 30.3 MBIn the final episode about Emotion Regulation, Kate and Michelle discuss 6 common challenges that can be encountered when trying to regulate emotions and how to problem solve each one. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT ...
Time to Speak Up: Racism and Police Brutality in America
June 05, 2020 07:00 - 36 minutes - 25.3 MBOn May 25th, in Minneapolis, MN, a Black man named George Floyd was murdered by police. Since then, protests have been taking place all over the country to raise awareness about racism and police brutality that so clearly exist still in our nation. In this episode, we share our thoughts and reactions to these events. It's time to not be silent about this any longer. Thank you for giving it a listen. Support the show If you're a mental health professional/student and want to join us to l...
TIP
June 03, 2020 07:00 - 34 minutes - 23.6 MBKate and Michelle discuss the 4 components of TIP (Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation). Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up here: https://www.e...
Problem Solving
May 27, 2020 07:00 - 48 minutes - 33.1 MBAs we near the end of discussing Emotion Regulation skills, Kate and Michelle discuss problem solving, a skill with broad applicability to many situations that can help with reducing stressful situations in our lives. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want...
Q & A Episode 3
May 25, 2020 07:00 - 36 minutes - 24.9 MBKate and Michelle answer listener questions about using DBT skills in various contexts such as when a relationship is over, during virtual meetings, and after big life changes. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer sup...
Opposite Action
May 20, 2020 07:00 - 50 minutes - 34.9 MBKate and Michelle discuss Opposite Action, a skill that helps with making wise mind decisions when you realize your emotions and/or their intensity don't fit the facts. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support grou...
Check the Facts
May 13, 2020 07:00 - 1 hour - 51.1 MBWhile feelings give us valuable information, they also can lead us to make poor decisions sometimes. In this episode, Kate and Michelle walk you through how to check the facts to ensure you're making decisions from your wise mind instead of from your emotion mind. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https:...
ABC
May 06, 2020 07:00 - 1 hour - 41.5 MBIn this episode, Kate and Michelle discuss how to accumulate positive emotional experiences, build mastery and cope ahead with challenging situations. Support the show If you're a mental health professional/student and want to join us to learn more about our insider tips for launching and leading DBT groups, sign up for our next coffee hour group on April 1, 2024 here: https://www.eventbrite.com/e/856399653417 If you want to sign up for Kate's free DBT peer support group, you can sign up...