Plum BHS

07/18/2025

DBT Class Update - July 17, 2025
This week's homework is all about taking your skills from the group room into the real world! 💪
Assignment: DEAR MAN in Action
Your challenge: Write and actually USE a DEAR MAN script with someone in your life tonight or this week.
Describe the situation
Express your feelings
Assert what you need
Reinforce the benefits
Mindful - stay focused
Appear confident
Negotiate when needed
Start small if this feels big - even asking for extra napkins at a restaurant counts! The goal is PRACTICE, not perfection. 🎯
Ready to put your interpersonal effectiveness skills to work? You've got this!

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07/11/2025

RO-DBT Class Update - Due July 16,2025
This Week's Homework: Worksheet 22.A - Practicing Flexible Mind ADOPTS
Practice using ADOPTS skills in various situations throughout the week and document your experiences. Focus on maintaining flexibility and openness during challenging moments.

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07/11/2025

DBT Homework Assignment - Due July 17, 2025
This week's homework focuses on identifying barriers to effective communication and learning to prioritize your goals in interpersonal situations.

1. Interpersonal Effectiveness Worksheet 2 “Challenging Myths in the Way of Obtaining Objectives
2. Interpersonal Effectiveness Worksheet 3 “Clarifying Priorities in Interpersonal Situations

These exercises help you become more strategic and effective in your relationships by removing internal barriers and clarifying what matters most in each situation.

Please bring both completed worksheets to our next session. Be prepared to discuss examples from your own life and any myths you discovered that have been holding you back.

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07/01/2025

DBT and RO-DBT Skills cover these and more! 🧠💡✨Come! Get healthy with us!

Healing over Everything

06/28/2025

Marsha Linehan, the developer of Dialectical Behavior Therapy (DBT), explains the overarching goal of learning DBT Skills, to help people build lives that th...

05/12/2025

This study shows how arguments between parents influence the emotional regulation of a child.

04/04/2025

DBT Homework Assignment Due 4/10/2025:
1. Distress Tolerance Worksheet 4: Changing Body Chemistry with TIP Skills
2. Distress Tolerance Worksheet 4b: Effective Rethinking and Paired Relaxation

This week's homework focuses on Distress Tolerance skills that help you manage intense emotions through physical and mental techniques.

Assignment: Working with TIP Skills and Relaxation Techniques

Please complete the following worksheets:

Distress Tolerance Worksheet 4: Changing Body Chemistry with TIP Skills
Practice using Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation to reduce emotional arousal
Document your experiences with each technique and note which were most effective for you
Remember to follow safety guidelines, particularly with temperature interventions

Distress Tolerance Worksheet 4b: Effective Rethinking and Paired Relaxation
Practice challenging distressing thoughts using the cognitive restructuring techniques
Implement the paired relaxation strategy by pairing relaxing words with physical relaxation
Record your observations about how these techniques affect your distress levels

These exercises help you develop practical skills for quickly changing your emotional state when overwhelmed. Both worksheets work together! TIPP skills help change your body chemistry while rethinking and relaxation help change your mental focus during distress.

Please practice these skills at least twice before our next session and bring your completed worksheets for discussion.

If you have trouble with these exercises, please note your challenges on the worksheets so we can address them in our next session.

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04/04/2025

RO-DBT Homework (Assigned 4/2/2025- Due 4/10/2025): Assignment: Radical Openness Worksheet 16.B: Identifying Secret Desires for Control

This week's homework focuses on increasing awareness of hidden desires for control that may interfere with social connection and emotional well-being!

Please complete the following:
Review the Worksheet 16.B, which lists various examples of secret desires for control, such as:
Desires for someone to stop giving you feedback
Desires to punish someone for not meeting your standards
Desires for others to change to suit your preferences
Desires to avoid potential conflict by changing topics
And several other secret desires for control​
Place a checkmark next to any desires that you have experienced but have struggled to reveal or disclose to others directly.

After completing the checklist, reflect on:
Which desires for control appear most frequently in your life?
How might these hidden desires for control affect your relationships?
One situation this week where you could practice greater openness about these desires

This exercise helps develop self-awareness about patterns of overcontrol that may be blocking authentic connections with others. By identifying these hidden desires for control, you can begin practicing more flexible and open responses in social situations.

Please bring your completed Worksheet 16.B to our next session for discussion.

If you have any trouble with this exercise, please take note of your questions or concerns so you can address them together with your individual therapist in your next session!

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03/20/2025

RO-DBT Homework Due 3/26/2025:
Radical Openness Worksheet 15.A: Recognizing Indirect Communication

12/18/2024

RO-DBT Homework (Assigned 12/18/2024- Due 1/8/2024):
Worksheet 10.B Flexible Mind Is DEEP

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11/21/2024

Homework (Assigned 11/20/2024- Due 1/4/2024):

RO-DBT Homework Due 1/4/2024:
Worksheet 9.A Practicing Enhancing Facial Expressions: Practice enhancing varying facial expressions when interacting with others. Use eyebrow wags and head nods when listening, and to use larger hand/body gestures when speaking. Experiment with being more dramatic than might be normal, and to consider how this impacts your relationships.

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09/12/2024

RO-DBT Homework Due 9/18/2024:
Radical Openness Worksheet 3.A: Activating Social Safety

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