DBT Skills for Change

22/12/2022

The Peer CARE Companion warmline will be open over the Christmas and New Year break.

The warmline is a su***de prevention call-back service providing a safe place for people with a lived experience of su***de to connect with others with a similar lived experience for a chat, in a shared space of compassion, understanding and respect.

If you would like to speak with someone from our warmline please call 1800 77 7337, you will be asked to leave a message and one of our volunteer peers will call you back within 48 hours. You can find more information about the warmline service here http://ow.ly/uXeW50M6IPY

17/11/2022

If you are new to our page we are just sending a warm welcome and our gratitude to you all, old or new, for having us in your feed.
This week I have been reflecting on why DBT skills are so impactful.
One of the reasons is:
We can't unlearn unhelpful behaviours but we can learn new more helpful ones.
I love that DBT has skills that we can put into action straight away to swap for behaviours that really aren't working for us AND has skills that may take a bit more work but can help us to find a pathway to more effective behaviours and a life [more] worth living ❤️
Our online groups have finished for the year but register your interest now for our 5 week online skills training in MINDFULNESS starting in January.

And yes, mindfulness is a skill, not an arbitrary concept. If you have ever felt like your emotions are in charge of your life, you can learn to be in the present moment and take back control of your mind with mindfulness skills.

06/10/2022

This week is BPD awareness week. And whether someone has a BPD diagnosis, experience traits of BPD, or is emotionally sensitivity, they might find that some of the ways they cope actually get in the way of living the life that they want. It doesn't mean they don't have great strengths or don't deserve and want a stable, loving, healthy life.

We see you! Keep being courageous, my friends ❤️

29/08/2022

"Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom." Viktor Frankl

Such beautiful words. But sometimes we might experience our response as happening so quickly we may not feel like we have that space, that power, or that freedom. But this quote reminds me of the DBT STOP skill (or vice versa!) In applying the STOP skill we can begin to create the pause, that space, that choice!

15/08/2022

So grateful for insight timer - so many beautiful mindfulness practices. This is such a simple, helpful, quick practice, by Andrew Johnson, that helps me feel relaxed and bring myself into the present moment in my thoughts and body.

Sitting too long? Feeling tense? This may help...

03/08/2022

Online DBT skills training group starting Monday 8th August, 2022 (Australian Eastern Standard Time)

https://www.dbtskillsforchange.com.au/online-programs

→Access to 5 weeks of skills training video content based on: Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness, and Mindfulness.
→Access to online group zoom session (2 x 1 hour sessions to choose from each week, one in business hours, one evening – you can even join us for both if you like!)
→Option to participate in an online forum to discuss the weekly content.
→Cost of $250 per person for the 5 weeks or weekly payments plan $50 /per week.

21/07/2022

It's rainy here.
It's been a difficult year for people in our region who have experienced devastating flooding.
Funny how rain can be a relief and it can be a worry. If it's a worry for you at the moment some self-soothing and keeping up positive moments in your day can help reduce vulnerability to painful emotions. Get a little bit deliberate and do something you enjoy. You can do it in little moments too. Really taste your favourite cuppa, in your favourite mug. Read a book. Pat your favourite pet. Paint your nails. Snuggle up with a comfy blanket (oh yes, it is Winter here). Notice them as moments that support positive emotions in your world (please note: emotions are not good or bad, but there are definitely emotional experiences that fill our heart cup!) Give it a go! Comment below if you'd like to share yours.

24/05/2022

“To think in terms of either pessimism or optimism oversimplifies the truth. The problem is to see reality as it is.” - Thich Nhat Hanh

Seeing reality as it is truly requires us to build the skill of mindfulness. Pessimism might have been focused on the gloomy, rainy, weather that seemed endless (supported by a week-long weather forecast). Optimism might have been rejoicing in full dams, breaking drought, the joy of putting on my favourite rain jacket, and trusting that at some point I will get a load of washing out on the line to dry.

Dialectics (the essence of the D in DBT if you were wondering!) allows us to acknowledge that both can be true.

While mindfulness allows us to take in each moment, just as it is. Yes it might be gloomy AND I can find joy in this present moment. I can notice the beauty of the natural patterns of nature on the pavement. I can notice the perfectly harmonious tones that nature lay down in front of me. I can also notice my boots are slippery in the wet😆!

Try and observe and describe the moment today and see if you can find some small detail that brings a shift to how you feel.

If you are looking for DBT skills training to learn more about mindfulness (as well as emotion regulation, interpersonal effectiveness, and distress tolerance) check out our website. Our online course is about to launch and we run face to face groups in Toowoomba, Queensland.

19/05/2022

Dialectical Behaviour Therapy skills training groups on offer online and in Toowoomba. These skills are really helpful for managing difficult emotions. Whether you are dealing with stress in the workplace or school (we have an adolescent program taking enrolments now!) or emotions that are getting in the way of living the life you want- our programs are full of tools for coping!

22/04/2022

Out of our vulnerabilities can come great strength!

In DBT, the biosocial theory helps us to understand why some of us feel emotions more intensely, have
bigger reactions to our experiences than others, and take longer to settle after a strong emotion. When we are in an environment where we feel like we do not fit or are invalidated these sensitivities can mean we feel misunderstood.

But never forget, you are not broken.

Hold hope my friends ❤️

14/04/2022

Some days can be a little dark... hold hope my friends.

“The bottom line is that if you are in hell, the only way out is to go through a period of sustained misery. Misery is, of course, much better than hell, but it is painful nonetheless. By refusing to accept the misery that it takes to climb out of hell, you end up falling back into hell repeatedly, only to have to start over and over again.”
― Marsha Linehan

Marsha Linehan has a way of calling it out... yes it sucks AND keep going... you are worth it... you are worthy of a life worth living... you are not alone