Who is Matthew McKay , PhD

"Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including The Relaxation and Stress Reduction Workbook, Self-Esteem, Thoughts and Feelings, When Anger Hurts, and ACT on Life Not on Anger. He has also penned two fiction novels, Us and The Wawona Hotel. McKay received his PhD in clinical psychology from the California School of Professional Psychology, and specializes in the cognitive behavioral treatment of anxiety and depression. He lives and works in the greater San Francisco Bay Area."

@ New Harbinger

More Info...

1. @Amazon
2. @The Wright Institute

Religious people always blame the devil [video] from Emmanuel Matos

*lol*

This is a great way of looking at things

Coping skills chart from PDAN

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Creating Magical Relationships from AngelStarCreations

 Great advice. I have to use DBT because of my anxiety  and HPD and the therapy says almost the same things as DBT's techniques.

Loving Someone With Borderline Personality Disorder: A Model of Emotion Regulation

Overcoming Depersonalization Disorder: A Mindfulness and Acceptance Guide to Conquering Feelings of Numbness and Unreality by Fugen Neziroglu

"When you have depersonalization disorder, nothing seems real. You may feel detached from reality, even from your own thoughts, as though you are going through the motions of living without ever being truly connected to your experiences. Whether your depersonalization developed after a traumatic experience or is something you've always lived with, this book can help you reconnect with life again.

Overcoming Depersonalization Disorder can help you diagnose the type and degree of your depersonalization disorder, come to understand why it developed, and cope with your symptoms using practical skills drawn from acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), and mindfulness-based cognitive therapy (MBCT).

Ready to feel real again? Put the practical skills in this book to work in your life right now and start reintegrating yourself back into the world and reconnecting to your own vibrant thoughts and feelings."

More Info..

1. Buy
2. PDF:

OvercomingDepersonalizationDisorder

What's In My Self-Soothing Kit? DBT On the Go!!

"My Self Soothing box" by koRnrebel29

Check out koRnrebel29's Youtube Channel

Biography from her Youtube channel
"I'm 19 and I live in Toronto Ontario. I aspire to be a published writer and a therapist when I get older. Most of the videos I make are to help people struggling with similar issues that I struggle with, including: Social Anxiety disorder, addiction to self harm, Generalized anxiety disorder, Depression and Borderline personality disorder, also confusion regarding sexual orientation which can be a part of Borderline personality disorder.
I touch on a lot of personal subjects in most of my videos and I ask that if you don't like that please don't watch.
I want to reach out to people and be the voice for those who have not yet found there's.
Live every day like it's your last."
Check out koRnrebel29's Youtube Channel

DBT handbook from BiPolarsjuk

Great handbook for DBT

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Dialectal Behavior Therapy by Matthew McKay

"A Clear and Effective Approach to Learning DBT Skills

First developed for treating borderline personality disorder, dialectical behavior therapy (DBT) has proven effective as treatment for a range of other mental health problems, especially for those characterized by overwhelming emotions. Research shows that DBT can improve your ability to handle distress without losing control and acting destructively. In order to make use of these techniques, you need to build skills in four key areas-distress tolerance, mindfulness, emotion regulation, and interpersonal effectiveness.

The Dialectical Behavior Therapy Skills Workbook, a collaborative effort from three esteemed authors, offers straightforward, step-by-step exercises for learning these concepts and putting them to work for real and lasting change. Start by working on the introductory exercises and, after making progress, move on to the advanced-skills chapters. Whether you are a professional or a general reader, whether you use this book to support work done in therapy or as the basis for self-help, you'll benefit from this clear and practical guide to better managing your emotions.

This book has been awarded The Association for Behavioral and Cognitive Therapies Self-Help Seal of Merit — an award bestowed on outstanding self-help books that are consistent with cognitive behavioral therapy (CBT) principles and that incorporate scientifically tested strategies for overcoming mental health difficulties. Used alone or in conjunction with therapy, our books offer powerful tools readers can use to jump-start changes in their lives.

Find more help online at cbt-self-help-therapy.com. CBT Self-Help Therapy offers web-based treatment for borderline personality disorder (BPD) and emotion dysregulation based on the book The Dialectical Behavior Therapy Skills Workbook. This interactive program can be used by clients working on their own, or their therapists can monitor their work on the secure server. Other modules in CBT Self-Help Therapy offer treatment for stress, anxiety, depression, and anger."
More Info..

1. PDF
2. Buy

Check out Whipsering Rose's Youtube channel

The official ASMR channel for Hailey Whispering Rose.

Listen. Tingle. Experience.

Hello my lovely friends, thanks so much for visiting me! If you like my videos, subscribe! Let me be your personal sleep whisperer and tingle-inducer with awesome 3D and Binaural Sounds, up close and personal attention, meditations and hypnosis :)

All videos are for the purposes of stimulating Autonomous Sensory Meridian Response (ASMR) only.

Check out McKenzie Alex's erotic ASMR channel

Great ASMR which is erotic to help you out a little bit and give you great ideas of things to say. Even experts should go through her videos and get different ideas.

check out McKenzie Alex's youtube Channel

Check out Cyquest

"Who are you?

A small group of people who cry. There are 3 of us in the core group who have been focusing almost exclusively on emotional/soul healing since 1966. We also have many friends and visitors who have contributed valuable things to the site. We don't follow any one creed or group or philosophy or religion, although we have incorporated bits and pieces of many things into our peculiar personal paradigm. The Path of Tears is what we walk. The only thing we're completely devoted to is the healing of the soul. We don't believe it's possible to know the whole truth about anything until we ourselves are fully whole. The material on this website is all aimed at that one goal.


There's so much on this site, can you give it to me in a nutshell?

The two key words are wholeness and balance.

BALANCE: The world and the people in it are hugely out of balance. For a long time the world has believed that the soul, and the emotional realm the soul rules, are childish, untrustworthy, unevolved, and even evil. Something to leave behind or rise above. We have elevated spirit, mind, and scientific things to an extremely high level, and relegated the soul, emotions, intuition and all things feminine to a state of poverty, degredation and slavery. When emotions are not allowed to express as they need to, they become twisted, distorted, hideous and cruel. They act out in violent and self-defeating ways, therefore Mind/Spirit has felt justified in continuing its supression and judgments of the Soul/Emotions. We need to stop the judgments and the suppression. We need to understand how the soul works, accept that it is fundamentally different from the mind/spirit in its processes, and allow it to heal and evolve as IT needs to.

WHOLENESS: In order to survive in a world that doesn't accept emotions, most of us have tried to suppress our feelings. Our soul parts go into a state of denial, hidden in the attic of our sub/unconscious. Often these parts become inaccessible to us. Then, a) we no longer know what we feel, and b) we lose the gifts that the soul should bring to our lives. When a person experiences a large amount of pain, shock or trauma, they can even fragment, break apart, and lose parts of their own emotional body. These lost parts, whether in suppression in the attic or fragmented away, need to be healed in order to bring us back to a state of wholeness and balance.


I agree that my emotions at birth were probably the best barometer of the truth. But now I'm clouded by years of old pain. How can I trust my feelings now?

When emotions are not allowed to process naturally, they build up in the unconscious, layer upon layer. Each unhealed bit of pain freezes in the moment, and continues to live in that (past) moment until it is allowed to express and heal. The mind can choose to "move on". The emotions cannot. So we often find ourselves responding to the present from a part of ourselves that is still living in a painful past. The only way to bring these parts to the present so we can receive the gifts of their true knowing and intuition, is to allow them to heal from the past pains. Allowing the soul to move in the ways it needs to - emotional things must heal in emotional ways - will unfreeze all our parts, allow them to evolve and come into the present, and bring us to wholeness.

We firmly believe that the soul and the emotions are the greatest unused gift we have, and when healed, will always help us know the truth. "
Check out Cyquest

More Info..

1. Check out their Pathways section of the site

What is the grounding technique?

"WHAT IS GROUNDING?

Grounding is a set of simple strategies to detach from emotional pain (e.g., craving, anger, sadness). Distraction works by focusing outward on the external world, rather than inward toward the self. You can also think of it as “distraction,” “centering,” “a safe place,” “looking outward,” or “healthy detachment.”

WHY DO GROUNDING?

When you are overwhelmed with emotional pain, you need a way to detach so that you can gain control over your feelings and stay safe. Grounding “anchors” you to the present and to reality.

Many people with PTSD or those people who are struggling with feeling overwhelming emotions and memories or those feeling numb with dissociation, benefit from grounding. In grounding, you attain a balance between the two: conscious of reality and able to tolerate it. Remember that pain is a feeling; it is not who you are. When you get caught up in it, it feels like you are your pain, and that is all that exists. But it is only one part of your experience-the others are just hidden and can be found again through grounding.

Guidelines

• Grounding can be done any time, any place, anywhere, and no one has to know.
• Use grounding when you are faced with a trigger, enraged, dissociating, having a craving, or when ever your emotional pain goes above 6 (on a 0-10 scale). Grounding puts healthy distance between you and these negative feelings.
• Keep your eyes open, scan the room, and turn the light on to stay in touch with the present.
• Rate your mood before and after grounding, to test whether it worked. Before grounding, rate your level of emotional pain (0-10, where 10 means “extreme pain”). Then re-rate it afterwards. Has it gone down?
• No talking about negative feelings or journal writing-you want to distract away from negative feelings, not get in touch with them.
• Stay neutral-avoid judgments of “good” and “bad.” For example, instead of “The walls are blue; I dislike blue because it reminds me of depression,” simply say “The walls are blue” and move on.
• Focus on the present, not the past or future.
• Note the grounding is not the same as relaxation training. Grounding is much more active, focuses on distraction strategies, ans is intended to help extreme negative feelings. It is believed to be more effective than relaxation training for PTSD.
• WAYS OF GROUNDING

There are three major ways of grounding, mental, physical, and soothing. “Mental” means focusing your mind; “physical” means focusing on your senses (e.g., touch, hearing); and “soothing” means talking to yourself in a very kind way. You may find that one type works better for you, or all types may be helpful.

Mental Grounding

Use the Feeling Faces cards to help you with your emotions

"42 Feeling Cards help individuals identify emotions and  share important thoughts about feelings.
The humorous face on each card invites quick responses from children, teens and adults. The cards are ideal for self-help, play therapy, & emotional intelligence."

You could probably even make them yourself just draw and color the artwork onto index cards.



Check out the Feeling Faces cards

Get Self Help:Wheel of Emotions

Wheel of Emotions

My self help folder

Sites and books I've taken from: http://www.dbtselfhelp.com/
Interpersonal Communication by Kory Floyd
gnosticteachings.org
Gnostic prayers which are in the blue notebook http://www.gnosis.org/library.html
http://www.getselfhelp.co.uk/index.html

DIY: Comfort Box!

Distress Tolerance Wise Mind ACCEPTS!!!