Saturday, October 26, 2013

Mindfulness and Distress Tolerance for Borderline Personality Disorder : On-Line Web Course Therapies

Hey Everyone. I figured since I posted about the Emotional Regulation Course I would also post about the Mindfulness course and the Distress Tolerance courses they have as well. All tools and skills that we really need and can help us drastically improve our lives. Take a look. I just want to put these resources out there for anyone that might need them. Especially as I know that many do not have access to therapy near them geographically.



Mindfulness




Take Hold of Your Mind (with DBT Mindfulness skills)



Class starts Wednesday, November 13th  

Live Online Group Sessions  will be on Wednesdays from 1:00-2:00 pm Pacific time zone (Los Angeles) 

Mindfulness helps us get better at seeing the difference between what's happening and the stories we tell ourselves about what's happening, stories that get in the way of direct experience. Often such stories treat a fleeting state of mind as if it were our entire and permanent self. -Sharon Salzberg



Mindfulness is the foundation of all of the DBT skills, and this is an intensive 4-week course that is tailored toward the use of Mindfulness in the context of DBT (Dialectical Behavior Therapy). The foundation and roots of the practices go beyond this and can be helpful to anyone looking to learn and integrate mindfulness practices into their lives to find more peace, a sense of grounding, and to help cope with and moderate intense emotional reactions.



So many of our self-destructive behaviors come from a lack of awareness or a resistance toward our existing experience. We often also dwell on the past or having anxious, fearful thoughts about the future. Mindfulness helps us, through practical skills and experiential exercises, to learn to take hold of our mind.  This is the beginning step toward wellness.

  • ·         Learn to discern and distinguish between emotions, slow down reactions, and reduce self-sabotaging.
  • ·         Learn to break free from judgments and reduce emotional intensity to reduce your suffering.
  • ·         Learn about Radical Acceptance and how no feeling or thought is permanent. They are all transient.
  • ·         Learn how avoidance around difficult feelings (rather than facing them and working through them with compassion and care) leads to more suffering.
  • "Mindfulness teaches noticing the emotion without reacting in ways that perpetuate suffering" (Aguirre & Galen, 2013, p. 2). 
  • "Mindfulness practice that focuses on paying attention activate the prefrontal cortex, the part of the brain that doesn't work all that well in [people with] BPD [and other emotional regulation issues]" (Aguirre & Galen, 2013, p. 2).



Included in the course:


Weekly Live Online DBT Groups: Group members will meet weekly for 60 minutes via group chat sessions to learn and review DBT skills and mindfulness practices with others.  If you are unable to attend the live session, you will have access to the recordings to review at your leisure. Sessions are co-facilitated with Alicia Paz M.A., LLPC and Author and DBT Skills Coach, Debbie Corso.

Video Lectures: Access to videos by Debbie and Alicia that describe each and every skill covered in the course (following along with the text, "The Dialectical Behavior Therapy Skills Workbook," which is not required for the Mindfulness course but is highly recommended, as is the text, "Mindfulness for Borderline Personality Disorder" if you have a BPD diagnosis.)

Weekly DBT Skills Coaching: Debbie and Alicia will provide a weekly check-in email and offer DBT skills coaching to help offer guidance. 



This course can help those dealing with Borderline Personality Disorder as well as those dealing with overwhelming emotions and struggling with relationships and boundaries.


Cost: $̶1̶8̶5̶  $125 limited time promotional pricing.




Distress Tolerance

  


Distress Tolerance 1 at DBT Path



Class starts Wednesday, October 30th.  
Live Online Group Sessions  will be on Wednesdays 2:30-4:00 pm Pacific time zone (Los Angeles) 



This is the first class in the DBT Distress Tolerance series. Distress tolerance are "crisis survival" skills. These are skills that you use to tolerate distress in situations that you cannot change in the moment, rather than acting impulsively or self-destructively. They help us to replace old, ineffective responses with new ones so that we can stop sabotaging and create a life worth living. 


Weekly Live Online DBT Groups: Group members will meet weekly for 90 minutes via group chat sessions to learn and review DBT skills with others.  If you are unable to attend the live session, you will have access to the recordings to review at your leisure. Sessions are co-facilitated with Alicia Paz M.A., LLPC and Author and DBT Skills Coach, Debbie Corso.

Video Lectures: Access to videos by Debbie and Alicia that describe each and every skill covered in the course (following along with the required text, "The Dialectical Behavior Therapy Skills Workbook". Highly recommended but not required is  "Mindfulness for Borderline Personality Disorder" if you have a BPD diagnosis.)

Weekly DBT Skills Coaching: Debbie and Alicia will provide a weekly check-in email and offer DBT skills coaching to help offer guidance.



Homework will include assignments from The Dialectical Behavioral Skill Workbook and DBT  diary cards weekly.



This course can help those dealing with Borderline Personality Disorder as well as those dealing with overwhelming emotions and struggling with relationships and boundaries.



Cost: $̶1̶8̶5̶  $125 limited time promotional pricing.







  




Distress Tolerance 2



(pre-requisite -- must have completed Distress Tolerance 1 at DBT Path)  


Class starts Friday, November 1st. 

Live Online Group Sessions will be on Fridays from 3:30-5:00 pm Pacific time zone (Los Angeles)



This is the second class in the DBT Distress Tolerance series. In this class, we build upon skills learned in Distress Tolerance 1 and advance into additional skills to replace sabotaging behaviors while building a life worth living.



Weekly Live Online DBT Groups: Group members will meet weekly for 90 minutes via group chat sessions to learn and review DBT skills with others.  If you are unable to attend the live session, you will have access to the recordings to review at your leisure. Sessions are co-facilitated with Alicia Paz M.A., LLPC and Author and DBT Skills Coach, Debbie Corso.

Video Lectures: Access to videos by Debbie and Alicia that describe each and every skill covered in the course (following along with the required text, "The Dialectical Behavior Therapy Skills Workbook". Highly recommended but not required is  "Mindfulness for Borderline Personality Disorder" if you have a BPD diagnosis.)

Weekly DBT Skills Coaching: Debbie and Alicia will provide a weekly check-in email and offer DBT skills coaching to help offer guidance.


Homework will include assignments from The Dialectical Behavioral Skill Workbook and DBT  diary cards weekly.


This course can help those dealing with Borderline Personality Disorder as well as those dealing with overwhelming emotions and struggling with relationships and boundaries. 



Cost: $̶1̶8̶5̶  $125 limited time promotional pricing.
(pre-requisite -- must have completed Distress Tolerance 1 at DBT Path)  






  


Distress Tolerance 3


(pre-requisite -- must have completed Distress Tolerance 1&2 at DBT Path)  


Class starts Monday November 4, 2013 

Live Online Group Sessions will be on Mondays from 4-5:30 pm Pacific time zone (Los Angeles) 



This is the third and final class in the DBT Distress Tolerance series. In this class, we build upon skills learned in Distress Tolerance 1 & 2 and move into practicing additional skills to replace sabotaging behaviors while building a life worth living.  A sense of community is truly built at this point, as your fellow group members will have completed DT1 and DT2 alongside you before entering this course.



Weekly Live Online DBT Groups: Group members will meet weekly for 90 minutes via group chat sessions to learn and review DBT skills with others.  If you are unable to attend the live session, you will have access to the recordings to review at your leisure. Sessions are co-facilitated with Alicia Paz M.A., LLPC and Author and DBT Skills Coach, Debbie Corso.

Video Lectures: Access to videos by Debbie and Alicia that describe each and every skill covered in the course (following along with the required text, "The Dialectical Behavior Therapy Skills Workbook". Highly recommended but not required is  "Mindfulness for Borderline Personality Disorder" if you have a BPD diagnosis.)

Weekly DBT Skills Coaching: Debbie and Alicia will provide a weekly check-in email and offer DBT skills coaching to help offer guidance.



Homework will include assignments from The Dialectical Behavioral Skill Workbook and DBT  diary cards weekly.


This course can help those dealing with Borderline Personality Disorder as well as those dealing with overwhelming emotions and struggling with relationships and boundaries. 



Cost: $̶1̶8̶5̶  $125 limited time promotional pricing.
(pre-requisite -- must have completed Distress Tolerance 1&2 at DBT Path)   






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So there you have it.  I hope some of you can utilize these courses to their fullest advantage and really be able to take care of you. Hope they help! 



Thursday, October 24, 2013

Therapy for Borderline Personality – DBT Emotional Regulation On-Line Course

I’ve been asked quite a few times to talk more about therapy for Borderline Personality Disorder. I’ll get to that, but today I want to share something different with you. I don’t typically do this, but I’m boosting a signal here that I think could be very beneficial, especially for those of you who do not have access to traditional Dialectical Behavioral Therapy (or any therapy at all). Now, it’s not free, but it’s a bargain compared to any therapy regime you’re likely to find. This is a multi-week course in DBT and you never have to leave your own home! You can learn some really crucial skills to help you cope with what you’re going through. Here’s a breakdown of what you’ll be learning….   



Emotional Regulation 1

Class starts Wednesday, October 30th, 2013. 

Live Online Group Sessions will be on Wednesdays 8-9:30 am Pacific time zone (Los Angeles time)



The more we witness our emotional reactions and understand how they work, the easier it is to refrain. -Pema Chodron



This is the first class in the DBT Emotion Regulation series. In this class, we learn the importance of recognizing our emotions, overcoming barriers to healthy emotions, and learning to cope effectively and positively when our emotions become overwhelming or difficult to bear.



We also learn alternative, safer ways to deal while avoiding self-harm behaviors such as cutting and self-mutilation.  Self-harm comes in all forms, including sabotaging would-be successes, so you do not need to physically self-harm to benefit from this portion of the course. We will not discuss in detail specific self-harm issues to avoid triggering fellow students.



Those who experience intense or dysregulated emotions often get caught in the cycle of reacting and behaving in response to those emotions. Learning emotion regulation can be of great help in breaking this cycle. 



Three Main Goals of Emotion Regulation in DBT:



• Understand the Emotions You Experience
• Decrease Your Emotional Sensitivity
• Decrease Emotional Intensity






Learn how to begin:
·         managing your emotions rather than being managed by them
·         reducing your vulnerability to negative emotions and working toward reducing their frequency
·         building positive emotion experiences

What You Get:




·         Weekly Live Online DBT Groups: Group members will meet weekly for 90 minutes via group chat sessions to learn and review DBT skills with others.  If you are unable to attend the live session, you will have access to the recordings to review at your leisure. Sessions are co-facilitated with Alicia Paz M.A., LLPC and Author and DBT Skills Coach, Debbie Corso.

·         Video Lectures: Access to videos by Debbie and Alicia that describe each and every skill covered in the course (following along with the required text, "The Dialectical Behavior Therapy Skills Workbook". Highly recommended but not required is  "Mindfulness for Borderline Personality Disorder" if you have a BPD diagnosis.)


·         Weekly DBT Skills Coaching: Debbie and Alicia will provide a weekly check-in email and offer DBT skills coaching to help offer guidance.

Homework will include assignments from The Dialectical Behavioral Skill Workbook.


This course can help those dealing with Borderline Personality Disorder as well as those dealing with overwhelming emotions and struggling with relationships and boundaries. 






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So what do you think? Does this sound helpful? Here’s the website where you can go to sign up.





Wednesday, October 23, 2013

Tip from the Borderline: Creativity is good for the Brain

Creativity is good for the brain. I’ve known my fair share of Borderlines and I have to say, we tend to be a very intelligent and creative group of people. Despite our other issues, we are intensely passionate and we have very active minds…. That can be put to astoundingly great uses. They just need to find that focus.


If you’ve been following me for a while you’ll know that I have a variety of creative pursuits. I sew, I cook/bake, I write (not just this blog), but I really love to paint. I’ve found these things to be especially useful in times of high anxiety and panic.


If you are having a moment, an hour, a day of very high anxiety… try to take some time to engage in something creative.  


I’ve found this does a few things. First it takes your mind off of the multitude of things that our minds tend to ruminate on that create our stress and anxieties. Second, once you’re engaged in your creative pursuit (for me at least) I tend to be able to focus solely on that thing. Once I’m focused on creative passion my anxiety and stress almost instantly begins to lower. It’s a completely holistic way to reduce our stress and anxiety and regain control of our lives in an adaptive, healthy way.


I’m not talking about something to be a perfectionist at either. You just have to enjoy it.


I’ve been spending a lot of time with my tattoo artist lately. He’s been teaching me how to paint with oils (I only paint in acrylic currently). It’s been so relaxing…. and stuff (more on this Friday).  If you can swing it, also find people that share you interests. Join community groups, take a class, but reach out. Invite in (cautiously and in a slow healthy manner), people that engage you productively and that you can share your interests with. Often I think we get so stuck in the small groups of people that we believe compose our entire worlds. Sometimes it helps to just find someone to share a different aspect of yourself with. You don’t have to share every aspect of yourself, but being able to step outside of that small world we close ourselves into, allows us to grow and expand our personal autonomy. Ultimately it helps us cope with our day to day stressors in healthier ways, even if we’re not talking about them directly.



Just some thoughts today. 



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