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Welcome to week 3 of simple
If you didn’t already please get a 3 ring binder and a notebook
Have them with you at each session
File different forms
Write down and track homework
Jot down notes Jot down notes
Tracking each week on a scale of 0-10 how well you think you did your homework.
Learning new skills and how to use them is an active not a passive journey. You’ll get as much out of this course as you put in. Weather you benefit from this it or not depends on you. Stay organized in your practice.
How much you believe the previous statement depends on your “locus of control.”
Home practice from last week
Read p. 1-13 of green book
Read p.219-236 of purple book
Make your own sensory kit. Utube “trauma coping toolkit-sooth intense emotions with the 5 senses.”
Rate yourself 0-10 on how satisfied you are that you tried your homework, write it on last page of notebook next to today’s date (for your own use only)
Submit questions or comments to [email protected]
The structure of each session
Mindfulness exercise ( guided meditation, music, inspirational video, poetry etc. )Description of what we will doDescription of what we will doEmailed questionsAlternating weeks theory or skill.(this week it’s
skills). Every week- applying skillsAssignment of home(work) practice
Warning about meditation
Feel free to skip meditation if it upsets you.you.With this time you can try grounding
exercises ex. Use your sensory kit
List of readings October - December
Date Purple book-theory Green book – skills Purple book - practice
October 19/22 No readings today
October 26/29 1 – 20 212-218
November 2/5 1 - 13 219-236November 2/5 1 - 13 219-236
November 9/12 21 - 60 Same
November 16/19 14 - 32 Same
November 23/26 61-70 Same
November 30 / Dec. 3 33 - 46 237-239
December 7 / 10 70 – 80 Same
December 14 / 17 47 - 68 Same
No classes until January 4
What we will do today Emailed questions/comments
Green book p.1-13
DBT an overview of the treatment, Who this book is for , There is hope.
Basic distress tolerance skills, what are they?, about this Basic distress tolerance skills, what are they?, about this chapter, how to use this chapter, take a rest.
Purple book p. 219-236, Putting skills into practice in everyday life, the six tools, crisis plans, suicidal ideation and attachment.
Emailed questions/comments
Introduction to distress tolerance
Acronyms in distress tolerance module
4 different ones used in different manuals
REST (relax, evaluate, set an intention, take action) is roughly the same as STOP take action) is roughly the same as STOP (take a step back, observe, proceed mindfully.)
If you use this skills list replace STOP by REST
There’s also TIPP, ACCEPTS, and IMPROVE.
Green book p. 1-13 review-distress tolerance
Today: Take a REST in the weeks to follow:
Accepts (activities, contributions, comparisons, emotions, pushing away, comparisons, emotions, pushing away, thoughts, sensations)
TIPP ( temperature, intense exercise, paced breathing, progressive muscle relaxation )
IMPROVE (imagery, meaning, prayer, relaxation, one thing at a time, vacation and encouragement)
Applying skills to your life pages 219-315 of purple book- 6 tools
Crisis plansHoles diary cardsChain analysisChain analysisMature adult remediationGoals diary cardsWise mind remediation
Practicing the 6 tools
Crisis plansCrisis plans
Role play- developing a crisis plancrisis plan
Home practice
Start a list of the skills you are learning. Memorize what the acronym REST means and put it in your list. Practice it if an emotional situation comes up during the week or practice it in your imagination for a past situation. Do this at least three times during the week.
Make sure you have a binder/notebook Submit questions or comments to [email protected] Submit questions or comments to [email protected] Read purple book p21-60 ( warning it’s a bit philosophical and not
necessarily essential to the course so read at your peril). Re-read p.219-236.
Start working on a crisis plan. What do you need it for? Use the template in the purple book p. 224-225
Make your own “fire danger” fridge board
See you next week
