The Alchemist Therapist, Amanda Boer, LCSW, QMHP

01/22/2026

When a trauma trigger hits, nothing is “wrong” with you. It is your nervous system is doing its job. A protective part rushes in to keep you safe, and survival mode takes the wheel. The problem is that many of our go-to protections quietly abandon the very needs that would help us feel steadier.

Self-care in triggered moments isn’t a bubble bath. It’s refusing to abandon yourself. Every time you choose presence over punishment, you teach your nervous system that safety can be found with you, not away from you.

Create a “self-support menu.” List 5–7 things that help you regulate (breath, water, outside, music, stretching, journaling, calling a friend). Post it where you’ll see it.

01/22/2026

Dialectical Behavioural Therapy (DBT) is a type of cognitive-behavioural therapy that was originally developed by psychologist Dr.Marsha M. Linehan in the late 1980s.

It was initially created to treat individuals with borderline personality disorder (BPD), but it has since been adapted for the treatment of various other mental health conditions such as :

1. Borderline Personality Disorder
2. Bipolar disorder
3. Eating disorders
4. Substance use disorders/Addiction
5. Post-traumatic stress disorder
6. Depression
7. Self-harming behaviours
8. Suicidal ideation

The main components of DBT include:

1. Mindfulness: This involves learning to be present in the moment, observing thoughts and feelings without judgment. Mindfulness techniques are taught to help individuals become more aware of their emotions and reactions.

2. Distress Tolerance: This component teaches individuals how to tolerate and manage distressing situations without resorting to harmful behaviors. It includes techniques such as distraction, self-soothing, and crisis survival skills.

3. Emotion Regulation: Individuals learn to identify and regulate their emotions in healthier ways. This includes understanding the functions of emotions, increasing emotional awareness, and developing skills to manage intense emotions effectively.

4. Interpersonal Effectiveness: This component focuses on improving communication skills, setting boundaries, and building healthy relationships. Individuals learn assertiveness skills, how to express needs and desires, and how to navigate interpersonal conflicts.

DBT is particularly helpful for individuals who struggle with emotional dysregulation, impulsive behaviours, and difficulties in relationships.

However, it's worth noting that while DBT can be beneficial for many individuals, it may not be suitable for everyone. This is a medium term (length ) therapy of a minimum of 12 - 16 weeks.

Text ©Copyright DBT - Dialectical Behavioural Therapy. 2026.

01/22/2026

DBTSkills : Distress Tolerance Module. Skill : Radical Acceptance.

We don't have to like a situation in order to accept it.
Pushing against reality only makes a difficult situation worse.

01/22/2026

More info at: https://tinyurl.com/bydhsvk3

01/21/2026

12/10/2025

12/10/2025

11/06/2025

DBTSkills. Module 4. Distress Tolerance.
Mindfulness of Current Thoughts.

11/06/2025

DBTSkills. Emotion Regulation Module. DBT deals with all emotions and says that no emotions are ' bad' or ' good'.

We need the whole range. Including anger.
What we usually need to learn to do is manage our anger and learn to express it appropriately.
Below is the infographic ' the Anger Volcano' which illustrates what happens when we don't have the skill to regulate anger.

DBT Emotion Regulation Skills help with this.

Visual credit : Hope Trust.

10/31/2025

10/29/2025

DBTSkills. Skills list - An overview Part 1.