Resources for therapy and groups:
Every now and then, I get asked about certain resources I have available. This page will provide files to download, links to helpful resources, and other interesting stuff. Enjoy!
Stress Management Recordings:
These are 5 of the stress management recordings I currently use in my practice. They include:
1. Introduction to the "relaxation response" and breathing
2. Diaphragmatic breathing and "yawn and stretch"
3. How to use the relaxation recordings (progressive muscle relaxation and guided meditation)
4. Progressive Muscle Relaxation
5. Guided Meditation for Safety and Peace
1. Introduction to the "relaxation response" and breathing
2. Diaphragmatic breathing and "yawn and stretch"
3. How to use the relaxation recordings (progressive muscle relaxation and guided meditation)
4. Progressive Muscle Relaxation
5. Guided Meditation for Safety and Peace
| introduction_and_the_relaxation_response.m4a |
| diaphragmatic_breathing_and_“yawn___stretch”.m4a |
| how_to_use_the_relaxation_recordings.m4a |
| progressive_muscle_relaxation_exercise.m4a |
| guided_meditation_for_relaxation_and_safety.m4a |
"Cootie Catchers" / "Fortune Tellers"
I use these as icebreakers in various settings. In my DBT group, I like to use these on the first day of group, as an ice-breaker. It would also be good for a girls' group, any kind of meeting, the first day of a class, etc. I got the idea from my son's 4th grade teacher, who made a version for the 4th graders to use in getting to know each other. The templates can be found at the web address on the pages; however, please note that the questions on the templates are ones that I came up with. Each of the 10 files have completely different questions on them, ranging from silly to serious.
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DBT and Therapy Resources:
Over the years as a DBT therapist, I found that some of the concepts needed a little extra support. These files come from activities that I have developed to expand on or enhance the DBT skills found in the manual, both 1st and 2nd edition materials.
The "3X3X3 Coping Ahead" tool combines the idea of coping ahead with distress tolerance techniques. I have found it to be successful because my clients can plan for how to cope successfully with a crisis or distressful situation ahead of time. It's simple and easy - pick 3 DBT skills, practice them 3 times each, for at least 3 minutes each. It gives clients close to 1/2 hour of active coping and is simple and easy to remember. Please note that this version is specifically designed for use with DBT skills. The second version is a simpler version that is not dependent on knowledge of DBT.
| 3x3x3_planning.pdf |
| 3x3x3_coping_plan_-_non-dbt.pdf |
The Distress Tolerance Myths and Challenges exercise came out of a couple of observations. One, Linehan's materials did not include a myths and challenges exercise for distress tolerance, but did for interpersonal effectiveness and emotion regulation. Two, many of these statements are things that I would hear my clients say or admit to thinking, and I would find myself working on challenging these over and over. I decided to type out of the most common ones I heard and turn it into a "myths and challenges" exercise, and I included cheerleading statements that can be used to challenge the myths. Please note that, while this uses Linehan's format, this is my work. Please credit me if you use it.
| dt_myths_and_challenges.pdf |
The Pros/Cons worksheet is similar to the worksheets found in the DBT 2nd edition materials. I found my clients liked this one a little more, because they could customize it to whatever they wanted to analyze.
| pros-cons_worksheet.pdf |
The STOPP handout is based off of information from https://www.getselfhelp.co.uk/stopp.htm. I liked their explanation, and I added color. This worksheet is similar to the STOP skill in the DBT 2nd edition materials.
| stopp_handout.pdf |
This activity came from Linehan's research materials. She uses a "Reasons for Living Scale" in her research for DBT, and I found that adapting many of the reasons identified into a checklist that could be used in individual therapy has been super helpful for my clients. I use this when I have clients who have been suicidal and/or have self-harming urges, and find that it works best when used when the person is feeling relatively stable. The idea is to identify things worth living for, before they hit a point of despair. I tell my clients, "It's way easier to do this now, when you're feeling good, than it is to try to think of things when you least want to."
| reasons_for_living_activity.pdf |