Introduction
Mindfulness
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What is DBT Mindfulness? (0:44)
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Wise Mind (8:26)
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The What Skills (6:15)
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The How Skills: One-Mindfully (6:55)
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The How Skills: NonJudgmentally (3:14)
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The How Skills: Effectiveness (4:53)
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Spirituality (3:16)
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Exercise: Loving Kindness (7:46)
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Balancing Doing Mind & Being Mind (6:46)
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Walking the Middle Path (5:17)
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Exercise: Worry Mountain (10:12)
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Exercise: Focusing on Your Breath (3:20)
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Exercise: Square Breathing (4:29)
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Exercise: Body Scan (9:24)
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Exercise: Long Body Scan (13:27)
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Exercise: Progressive Muscle Relaxation (9:30)
Distress Tolerance
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What is Distress Tolerance? (0:49)
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When to Use Crisis Survival Skills (4:09)
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STOP (5:21)
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Pro/Con (10:24)
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TIPP (5:34)
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Wise Mind ACCEPTS (8:58)
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Self-Soothe (5:38)
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IMPROVE the Moment (6:14)
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Radical Acceptance (9:30)
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Turning the Mind (6:03)
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Willingness (7:07)
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Half Smile & Willing Hands (6:54)
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Being Mindful of Current Thoughts (7:14)
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Burning Bridges & Building New Ones (7:12)
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Alternate Rebellion & Adaptive Denial (6:38)
Emotion Regulaton
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What is Emotion Regulation? (0:48)
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What Emotions Do for You (6:08)
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What Makes It Hard to Regulate Your Emotions (6:11)
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Model for Describing Emotions (9:48)
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Ways to Describe Emotions (9:57)
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Check the Facts (6:56)
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Opposite Action vs Problem Solving: Deciding Which to Use (6:46)
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Opposite Action (4:36)
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Problem Solving (7:55)
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Accumulating Positive Emotions: Short Term (7:08)
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Accumulating Positive Emotions: Long Term (6:16)
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Building Mastery & Cope Ahead (10:52)
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Reduce Vulnerability: PLEASE (5:13)
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Nightmare Protocol (7:28)
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Sleep Hygiene Protocol (9:29)
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Mindfulness of Current Emotions (7:29)
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Managing Extreme Emotions (3:42)
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Troubleshooting Emotion Regulation Skills (4:40)
Interpersonal Effectiveness
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What is Interpersonal Effectiveness? (0:46)
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Myths About Interpersonal Effectiveness (7:01)
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Clarifying Goals in Interpersonal Effectiveness (4:28)
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Objectives Effectiveness: DEAR MAN (14:49)
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Relationship Effectiveness: GIVE (8:47)
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Self-Respect Effectiveness: FAST (4:37)
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Evaluating Your Options: How Intensely To Ask or Say No (18:12)
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Troubleshooting Interpersonal Skills (9:36)
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Skills for Finding Potential Friends (12:28)
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Mindfulness of Others (4:28)
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How to End Relationships (9:09)
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Dialectics (6:46)
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Validation (10:24)
Conclusion
