Session 20, class 8, unit 2. Emotional Regulation, Problem solving.
Updated: Dec 28, 2019
Once again, due to demands else where, this DBT Blog entry is just photos of my messy notes from live lesson discussions and subject matter and some homework tasks but the bear minimum as my written task is to personal to me to share in a public forum. It wouldn't be fair on other people mentioned either. So, that's that.
Update: I started to type up my class notes and reflections and thoughts:
I got a lot out of this week's Monday session, discussing DBT style problem solving techniques, skills, barriers and practice. One thing we touched on off the bat was the new progress tracker to aid our record of progress and to help us when we need an escape route if over whelmed by homework. A helpful tool to ease the load. I've downloaded the master copy and started using it. Useful. Problem Solving Skills Then we smashed straight into the nitty gritty of "Choices. 4 Choices". Problem solving tools. We looked at emotional outbursts. An all to familiar issue. Discussed were maladaptive schemas such as: Emo tantrums. Acting out. Kicking off. Actual mini breakdowns prevalent in my fragile emo make up. Quiting and not seen things through to the end due to emo stress and faulty thinking patterns. No trust in self or others due to those skills never bring learned as a child and developing teen/adult. Deficit of skills. We then went onto discuss and look at changing perspectives around these SNAFU's such as: Shifting to gratitude. Genuine gratitude. Knowing what it is. Learning gratitude from a radical acceptance perspective. How it must be authentic. Practicing gratitude diaries and reinforcing gratitude to rewire the neufo pathways through neuro plascisity. Practice practice practice. ☑️ Be mindful of not making mountains out of molehills. Practice keeping a problem in its correct perspective as much as possible. Not easy. Practice and practice and practice. Fill out forms. DBT. Choose skills that fit and work. Keep checking the facts. Fact check. Facts facts facts vs emo mind judgement calls. Facts clear up a lot of nonsense. Be mindful that although we are accountable and responsible for healing and repairing our BPD illness, it's not our fault. We did not choose this shit show. It's not a personal flaw but a deficit in learned skills and a damaged limbic system through neglect, abuse and trauma. After that block of our session we turned our focus to the reasons we need learn about, practice and reinforce our problem solving skills. These reasons include: The ability to counter act our urge to kick off and act out due to unlearned skills and a fucked amygdala. To improve our own quality of life and seek genuine healed happiness. This takes a focused effort! But so worth it. To learn the coping skills to learn how to achieve the above! To get in the habit of checking the facts. Make it second nature. On our own. We discussed our right and moral duty to seek happiness in life and to share it. This was a very philosophical subject and it certainly touched a few nerves and dropped a few pennies in my mind. AhHa moments for sure. After that, moving swiftly on, we looked at how too and the need too recognize and acknowledge problems to be solved, such as: Self sabotage - recognize the signs. Painful and destructive emotions. Avoidance of situations and people. Avoidance of people that cause pain. One off situations. Chronic pain situations. Repeated problem situations. Repeated failures to inhibit destructive behaviours. ❗Note to self. Carry on from repeated problem notes. Keep it brief. To be continued.