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Practicing Gratitude

Everyone knows about gratitude. Many of us talk about it pretty often, especially around the holidays. Of course, around Thanksgiving here in the United States is when many focus on it However, gratitude can and should be practiced year-round. It’s important for many reasons. Not just for the benefits it can give to us but also to those around us. 

Why Practice Gratitude Regularly?

Practicing gratitude can have many important positive outcomes in our lives. It can help make us happier and can even help protect against depression symptoms. It can improve our relationships with those around us, improve our self-esteem, and can also improve our physical health. Focusing on this daily can be something that we see benefits from for the rest of our lives. 

Practicing it regularly also makes it easier to be grateful. The more we practice any skill, the easier it is to implement that skill in our lives. Sometimes it can be hard at the beginning to set it up as a new habit. Or maybe it can be difficult to think of anything we’re grateful for, especially during hard times. However, the more you stick with it, the easier it becomes and eventually it will be second nature. 

How Can I Practice Gratitude?

There are many different ways to implement gratitude in our lives. These things can be small or big. Stopping to think about someone in our lives that makes us happy or supports us is an act of practicing gratitude. We can think about why we really feel thankful when we say “thank you”. Thinking back on difficult times can help us appreciate our current lives more. 

Keeping a journal once or twice a week about the things we’re grateful for can be especially helpful. You don’t want to overdo this particular step because it can make it easier to become acclimated to the feeling of gratitude which would then make it less impactful. Another way we can do this is to keep a gratitude jar. This can be a very visual reminder of our gratitude. 

Meditating with gratitude in mind can be helpful, too. This can be a more traditional meditation where you sit quietly somewhere and focus on gratitude. Or this can be a walking meditation where you go out for a nice walk and let yourself take in your surroundings while also focusing on the good things around you. 

What if it Isn’t Helping?

Sometimes, things are hard and no amount of gratitude will make them seem better. In these instances, it can be helpful to reach out to someone for help. This can be a trusted person in your life who you know can help support you. Another option is to reach out to a therapist to get you through this difficult time. A therapist can also help you with implementing gratitude throughout your life once you’ve gotten through this moment. 

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How to Set Healthy Boundaries

An important part of having healthy relationships with other people is to have healthy boundaries. When we say relationships, we mean relationships of any kind! Romantic, friends, family, coworkers, everyone. Having health boundaries is the key to making and maintaining healthy relationships. 

What Are Boundaries in Relationships?

When we’re discussing these types of boundaries, we really are discussing how we interact with others. This means how much of ourselves we give to others and how much time we devote to them. Boundaries are going to be ever changing and shifting according to who we are around and at what point in our lives we are. For example, we’re more likely to say yes to a favor from a close friend than we are an acquaintance. 

Setting up healthy boundaries is easier from the beginning of a relationship than trying to implement them later on. However, it can still be done in already long-standing relationships! Sometimes this may cause some friction. 

What Makes a Boundary Healthy or Unhealthy?

Think about how you feel when something happens or you have an interaction with someone. If saying “yes” to something makes you feel stressed, like you don’t have enough time for you, or like you’re being stretched too thin, then it’s possibly an unhealthy situation. There are times when we have to say yes to things, even if we don’t want to. For example, most people have to work. However, not everyone has to or is able to work long hours or overtime. A healthy boundary is setting how many hours you can work a week that still meets your financial needs and fulfills the contract you have set up with your employer. 

Another example is with friends or family. Of course, we want to be there to listen and be emotional supports for our loved ones. However, we can’t always do that. Sometimes, our own mental health is stretched too far to offer that kind of support to another person. As much as we may want to help, we can’t always do so. An unhealthy boundary would be continuing to give and give while neglecting our own needs. A good boundary would be to let that person know we still support and are there for them even if we can’t give as much as we usually do. 

How Do I Set Healthy Boundaries?

To set healthy boundaries you first have to analyze what your values and goals are. How much time and energy do you have to dedicate to different aspects of your life, including other people? How do you want to feel at the end of the day? There are so many things that go into determining healthy boundaries that it’s impossible to give an easy guide for it. It’s a very individualized process!

One bit of important advice in this area is to make sure that you take things slow. It can be really overwhelming to set a lot of these boundaries at once, especially if they involve advocating for yourself. If this is something you’re not used to doing, it can be really hard. So start small and work your way up. 

What if the People Around Me Respond Poorly?

If someone pushes against reasonable boundaries you have set, it may be time to reevaluate the relationship you have with that person. Depending on the importance of the relationship, it may be worth it to be patient with them and keep enforcing your boundaries. This would involve reminding them of when they’ve crossed a boundary. However, even in the most important relationships, it’s necessary that the people around you respect you and your limits. 

What If I’m Still Struggling With Boundary Setting?

Sometimes it can be hard to know where to start or it can just be overwhelming. If you’re struggling with boundaries, then it may be a good idea to reach out to someone. Usually, a therapist can help you through therapy to identify your boundaries. Then you’d be able to work together with that therapist to work towards enforcing your boundaries. 

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What is Toxic Positivity?

Our most recent blog post discussed radical acceptance and how it’s used. Not only in therapy but how it can be used in daily life. One important thing to keep in mind is that it is very different from toxic positivity. But sometimes it can be hard to understand that difference. This post will be focused on what exactly toxic positivity is. More importantly, we’ll discuss why it’s a bad thing. 

So, What IS Toxic Positivity?

There’s being optimistic and then there’s toxic positivity. Optimism is good! It’s an adaptive response to difficult situations in our lives. A healthy dose of optimism can be what helps us get through things. However, optimism is not neglecting negative emotions or difficult feelings and thoughts. 

Toxic positivity pushes a “good vibes only” mantra. It requires that we do not accept negative feelings and that we don’t let ourselves feel them. Difficult thoughts should be pushed away for “positive vibes”. We must “choose” happiness. Often this means not accepting that bad things happen and there is no positive spin to it. This is especially harmful when pushed on other people who are trying to confide in someone. 

Why is it Considered Harmful?

By not accepting negative things, we put ourselves in a difficult space. This space does not honor our feelings about situations. It does not respect that not everything that happens to us is good or a “blessing in disguise”. Sometimes, bad things happen. And that’s it. Toxic positivity does not allow room for that. 

When we’re not making room for our feelings, we’re bottling them up or pushing them away. This can contribute to long term depression or anxiety, which then gets exacerbated by the “good thoughts only!” and “choose happiness!” mantras. 

It can also greatly impact human connection. Other people’s pain is uncomfortable. That’s just a fact. But the best thing you can do for someone you care about is to sit with them in that pain. Not cheer them up (unless that’s what they ask you for!), give them advice to get out of it (again, unless they ask), or tell them that “things happen for a reason” or “maybe there’s a silver lining to this”. Because often, there is no silver lining. 

By not sitting in that pain, we are telling them their pain is unacceptable and a burden to us. This then forces them to bottle up what we can’t handle dealing with. This is not only unfair to them but can harm their mental health. 

How Can I Respond Instead?

If it’s your own feelings, give yourself the space to feel them. It’s okay to feel sad, angry, disappointed, anxious, etc. You can still actively problem solve while feeling those feelings, if there is a solution to what’s causing you to feel like that. You need to remind yourself that you should embrace the human experience. And that means, the FULL human experience. Pain is part of that. 

If it’s the feelings of a friend, remind them that you’re there for them. Tell them you’ll sit with them in their feelings. You’ll listen. You’ll be someone they can safely experience their pain with. Sometimes that is the greatest gift you can give to someone.

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What is Radical Acceptance?

Something that has been a core concept in some forms of therapies is radical acceptance. Radical acceptance is something that is built into DBT therapy, which we’ve covered before. Mindfulness is a commonly used technique in different types of therapy. Radical acceptance is something that originates in Buddhism, much like other ideas from mindfulness.

So What is Radical Acceptance?

Within this system, pain and suffering come mainly from not being able to accept the things that happen in life. This is also something we see in ACT. Not being able to accept setbacks or disappointments can contribute to negative mental health consequences. When we focus on something not going right it can make us forget the things that are doing well in our lives. Or it can make us forget that we’ve survived other things in the past and this will, too, shall pass. 

How Does Radical Acceptance Work?

This will depend on if you’re doing it with a clinician or if you’re using radical acceptance just one your own. A clinician will have their own ways of approaching how they teach this. However, this is something you can do on your own if you’re just trying to be more mindful. It is not a replacement for medication, therapy, or any other professional treatment you may be receiving for a condition. 

Engaging in this form of mindfulness involves being aware of how you’re responding to situations in your life. If you notice that you’re being resistant to situations or that you’re focusing heavily on negative things, it could be time to start reminding yourself of other options. That life is not necessarily about being fair even though this moment is hard, for example. Or that you managed the day well despite the things that went wrong. 

Isn’t That Just Toxic Positivity?

Not exactly. Toxic positivity requires that you don’t acknowledge negative things at all. It says that you shouldn’t be sad, no matter what. That negative emotions are not acceptable. Radical acceptance requires that you acknowledge that while bad things happen and that you’re allowed to feel sad, you shouldn’t dwell on it. 

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Coping With Conflict Pt 2: Conflict Styles

A few months ago, we posted a blog post about coping with conflict. We promised a post about conflict styles and this week we’re delivering on that promise! Sometimes conflict can be difficult to deal with. Understanding your conflict style and the conflict styles of the people around you can help you navigate conflict more easily. 

What Are Conflict Styles?

Conflict styles describe how people cope with and approach conflict. They define how we feel about interacting with conflict or problems with other people. Often we learn conflict styles from the people around us as we’re growing up. We see how the adults in our lives handle conflict and we tend to do the same thing as we age. 

What Are the Different Conflict Styles?

Collaborating – The goal with this conflict style is to find a solution where everyone wins. The person values not only their own opinion, but the opinion of the other person, too. The relationship is important to the person and they don’t want to strain or throw it away because of the conflict, however the issue is also very important and can’t be ignored. This can be very time consuming as a lot of effort has to be expended to find a solution that will truly work for everyone involved without significant compromises being made. 

Competing – The goal with this conflict style is for the person to win. They want their opinion and their concerns to be the most important part of the resolution. Usually, the care for the relationship with the other person is valued quite lowly. This is not necessarily bad but needs to be tempered with understanding the effects it will have on relationships. The solution that the person is looking for here is one that will benefit themselves and not the other person. 

Avoiding – This conflict style involves not engaging with conflict as much as possible. There is always a hope that the problem will resolve itself. While this can be seen as someone who doesn’t care, it can also be seen as someone who is afraid of or very uncomfortable with conflict. However, the problem here is that no one wins and everyone loses. There is no solution that is gained. The problem is not solved. 

Accommodating – This is about setting aside your own needs entirely. The person you’re having the conflict with wins absolutely but your needs don’t get heard or met. This can be okay for issues you don’t have a strong opinion about. But if we’re talking about something you find important, then an accommodating style is not the best outcome. 

Compromising – This is meeting somewhere in the middle. However, this kind of meeting in the middle means no one really gets what they want, they just sort of do. No one fully wins however sometimes this is the only real solution to the problem. 

Is One Better Than the Other?

Sometimes! It depends on the outcome you’re looking for and how important the issue is. Accommodating and avoiding usually does not bode well for anyone. Competing also can hurt relationships. Even then, sometimes they are the best or only choice available. It’s important to understand that different conflicts need different solutions and ways of approaching them. 

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Therapy 101: Mindfulness Based Interventions

If you’ve ever looked into getting therapy, then it’s likely that you’ve heard a lot of different terms thrown around to describe it. There are many different therapy techniques and modalities out there. This blog post is part of a series that is meant to explain some of the more common forms of therapy you’re likely to encounter as you look into potential therapists.

What are Mindfulness Based Interventions?

Mindfulness Based Interventions (MBI) are known by many different terms depending on the main focus and how it is implemented. It can be found in DBT, ACT, mindfulness based stress intervention/reduction , and mindfulness based cognitive therapy. It involves the incorporation of mindfulness techniques in order to reduce stress and some symptoms of certain disorders, like anxiety. 

How Does MBI Work?

Through the use of mindfulness activities, such as meditation or yoga, therapists help clients stay in the present moment. By being more in tune with our feelings and physical sensations, it can help reduce some distress. Clinicians use a variety of techniques to help the client with gaining familiarity with their moment to moment feelings. By grounding themselves in these feelings, it can be easier to combat certain symptoms, like anxiety. 

What Else Can MBI Be Used For?

MBI can be used in the treatment of depression, anxiety, and even chronic pain. It has even been seen in some substance use programs.  There may be some use for it in the treatment of eating disorders because of a focus on distress tolerance.

How do I Find an MBI Therapist?

The good news about MBIs not being a specific therapy is that it makes it easier to find one. Many therapists implement mindfulness into their everyday practice with their clients. For example, here at Compassionate Counseling Company we have many clinicians who use mindfulness! Alison, Andrea, Callie, Christine, Emily, Emma, Fendi, Jessica, Lis, and Theresa would all be great fits. However, you can also use your insurance company’s provider list to find one for you!

Resources:

https://www.goodtherapy.org/learn-about-therapy/types/mindfulness-based-interventions

https://pmc.ncbi.nlm.nih.gov/articles/PMC5679245

https://www.sagerecoveryaustin.com/blog/what-are-mindfulness-based-interventions

https://pmc.ncbi.nlm.nih.gov/articles/PMC5870875

https://westcoastrecoverycenters.com/blog/what-are-mindfulness-based-interventions

https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-021-00618-2

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Therapy 101: Exposure and Response Prevention Therapy (ERP)

If you’ve ever looked into getting therapy, then it’s likely that you’ve heard a lot of different terms thrown around to describe it. There are many different therapy techniques and modalities out there. This blog post is part of a series that is meant to explain some of the more common forms of therapy you’re likely to encounter as you look into potential therapists.

What is Exposure and Response Prevention Therapy?

Exposure and Response Prevention Therapy (ERP) is a form of therapy aimed primarily to help those with obsessive compulsive disorder (OCD). It is a form of CBT (which we have discussed in detail before!). The purpose of ERP is to reduce acting upon compulsions and/or reduce the distress associated with intrusive thoughts and obsessions. This is done through controlled exposure to a stimulus that would provoke the distress. It is one of the most effective forms of therapy for treating OCD. 

How Does ERP Work?

ERP works by utilizing a very controlled exposure of whatever the trigger for the compulsion or anxiety is. One of the most common examples is germ contamination. For example, if someone has severe OCD due to germ contamination, they can end up washing their hands obsessively to the point of skin cracking. This also takes up a lot of time. Even if they do not engage in compulsions, they may have intense and recurrent intrusive thoughts. This can be incredibly distressing and leave someone very anxious. This anxiety can lead to diminished social and occupational functioning. 

With ERP, the therapist and the client would work together to design a ladder of situations. For the germ contamination example, it could be that the client imagines something that would trigger their anxiety. Like touching a doorknob in public. They would then rate their anxiety on a scale. The ladder would involve identifying situations from least to highest amounts of anxiety. The client and therapist would then work together to systematically work through the ladder one situation at a time. It would go from imagining it to then doing it. For those who engage in compulsive behavior to deal with distress, they would then have to hold off on engaging in the compulsion. 

Can’t That Be Traumatizing?

If done improperly, it can absolutely be traumatizing to an individual. If you’re afraid of heights, it’s probably not a good idea to try skydiving as your first exposure. But it could be reasonable to do things like riding a glass elevator a couple of stories with the guidance of a trained therapist. Done correctly by someone trained in this method, ERP is safe and incredibly effective for the treatment of OCD and severe phobias. 

Is ERP Just for OCD?

While primarily used for OCD, it has been used successfully for specific phobias, as well. There is also some emerging research that suggests it can help with certain eating disorders, like anorexia. The most important part is finding someone who is specifically trained in this form of therapy. 

How Can I Find an ERP Therapist?

Psychology Today is a great database for finding therapists. While we currently do not have someone at Compassionate Counseling Company that is a trained ERP therapist, you can use your insurance company and Psychology Today to find someone. If in the future we do get a therapist here who does this, we will be updating this post! So keep coming back to check. 

Resources:

https://www.mcleanhospital.org/essential/erp

https://www.ocduk.org/overcoming-ocd/accessing-ocd-treatment/exposure-response-prevention/

https://therapyhelpers.com/therapy-types/what-is-exposure-and-response-prevention-therapy

https://www.simplypsychology.org/what-is-exposure-and-response-prevention-therapy.html

https://iocdf.org/about-ocd/treatment/erp

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Therapy 101: EMDR

If you’ve ever looked into getting therapy, then it’s likely that you’ve heard a lot of different terms thrown around to describe it. There are many different therapy techniques and modalities out there. This blog post is part of a series that is meant to explain some of the more common forms of therapy you’re likely to encounter as you look into potential therapists.

What is EMDR?

EMDR stands for Eye Movement Desensitization and Reprocessing Therapy. This is a form of therapy that is used primarily for treating PTSD (post-traumatic stress disorder) and specific phobias. It essentially works as a way of reprogramming the brain to not trigger a physical sensation (like rapid heart rate, sweating, tight breathing, etc.) usually associated with panic and anxiety. It helps allow individuals to view their past experiences without large levels of distress. 

The theory behind EMDR is that the brain cannot process the memory in a logical way and store it successfully because of the high levels of distress. By removing the physical and emotional distress associated with the memories, the brain is then able to store the event away. This allows for psychological healing. 

How Does It Work?

This form of therapy involves using some form of bilateral stimulation while the client focuses on their traumatic memory. Usually the stimulation is having the client follow the hand movements of the therapist with their eyes. However, some therapists use audio bilateral stimulation, such as tapping or headphones with audio cues. There are other forms of stimulation that can also be used, like lights. By focusing on the memory and the cue at the same time, it can help the vividness of the memory fade. This allows the brain to store the memory in a healthier way. 

EMDR is usually carried out in stages and the client is encouraged to work through one specific memory at a time. 

What are the Stages of EMDR?

There are eight stages or phases to this type of therapy. 

Phase 1: The therapist does the intake and takes the history of the client. 

Phase 2: This phase involves preparing the client for what EMDR entails. 

Phase 3: The therapist and client work together to assess which memory the client will be processing in therapy. 

Phase 4-7: This is where the bulk of the work is done. These phases involve working through the memory using bilateral stimulation in order to reprocess it. 

Phase 8: Evaluating the results. In this phase, the therapist and client work together to assess how successful the previous phases were. If successful, the client either ends treatment or the stages begin again with a new memory to process. 

But is it Effective?

There have been studies done that have shown the efficacy and effectiveness of EMDR therapy. It’s not only shown in the short-term but seems to have lasting benefits for clients. This is a short-form therapy that helps many people with their PTSD symptoms and other trauma related problems. 

How do I Find an EMDR Therapist?

Here at Compassionate Counseling Company, we do have an EMDR trained therapist! Lis works with clients using EMDR to help work through their traumatic memories. You can also use your insurance company’s database to find a therapist. 

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Therapy 101: Acceptance and Commitment Therapy

If you’ve ever looked into getting therapy, then it’s likely that you’ve heard a lot of different terms thrown around to describe it. There are many different therapy techniques and modalities out there. This blog post is part of a series that is meant to explain some of the more common forms of therapy you’re likely to encounter as you look into potential therapists. 

What Is Acceptance and Commitment Therapy?

Acceptance and commitment therapy, better known as ACT, is a 3rd wave behavior therapy that has been gaining momentum. In recent years there have been studies looking into the effectiveness of ACT for a variety of uses.

Whereas CBT focuses on changing thoughts ACT focuses more on accepting thoughts and distressing feelings as part of life. Acceptance and commitment therapy is about learning skills on coping with distress, like DBT.

How does ACT Work?

ACT has 6 primary processes that it works on. The concept is that ACT is about increasing psychological flexibility, which is meant to help with coping with negative experiences. Naturally, one of these processes is acceptance. 

Acceptance is exactly what it sounds like, it means coming to accept the negative things that happen and the negative feelings, emotions, or thoughts we may be having. ACT does not encourage avoidance of these things or trying to change negative feelings into neutral or positive ones. 

Cognitive defusion is another component of psychological flexibility. When we talk about defusion in this sense, what we mean is altering how we think about negative things. Instead of trying to avoid them or change them, the focus is on changing the negative impact they have on us. 

Being present, something that is rooted in mindfulness, is also an aspect of ACT. It encourages individuals to be present in their feelings and the current moment, even when it’s unpleasant. It encourages non-judgemental evaluations of the world around them and the world inside of them. 

Mindfulness is also part of self as concept. This is something that in ACT is used to foster a sense of self that recognizes that events occur but they do not have to define the self. This is part of acceptance and tolerance of distressing things we may be experiencing. 

Values are one of the cornerstone components of ACT in that clients are encouraged to find meaning in their lives through values that they identify. These values are used to explore clients’ behaviors. This lets them see if these behaviors line up with the values they wish to live. 

Finally, committed action is a pattern of thinking that links all of the previous concepts together. It’s using the skills learned through therapy to formulate long-term goals for living in a way that will help them live up to their values. 

What is Acceptance and Commitment Therapy Used For?

ACT can be used in a variety of mental health contexts. It is often used for individuals with specific phobias, mood disorders, anxiety, and substance use disorder. ACT is also used for individuals who are experiencing high levels of stress, such as work stress, and life transitions. These transitions can include grief and loss, moving, marriage (though happy, this can still cause a lot of stress!), etc. There is also some research that has been exploring the use of ACT for individuals with chronic illness and pain. 

How do I Find an ACT Therapist?

Many therapists incorporate some form of ACT into their work. Here at Compassionate Counseling Company, we have a few! Emily, Niah, and Theresa all incorporate ACT into their work with clients. Also keep in mind that many therapists use core principles of ACT without listing themselves as using ACT. At the end of the day, it’s about your connection with a therapist and making sure your goals are aligned. 

Another way to find a therapist is to use your insurance’s provider list. You can look up the therapists in that database online to see what modalities they use with their clients!

Resources:

https://contextualscience.org/the_six_core_processes_of_act

https://positivepsychology.com/act-acceptance-and-commitment-therapy/#hero-single

https://www.socialworktoday.com/archive/090208p36.shtml

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Therapy 101: Dialectical Behavior Therapy

If you’ve ever looked into getting therapy, then it’s likely that you’ve heard a lot of different terms thrown around to describe it. There are many different therapy techniques and modalities out there. This blog post is part of a series that is meant to explain some of the more common forms of therapy you’re likely to encounter as you look into potential therapists. 

What is DBT?

DBT stands for dialectical behavioral therapy. It’s quickly becoming a very common form of therapy used by many clinicians and has many clinical studies to back up its effectiveness. Dialectical refers to the idea of reconciling two opposing thoughts, such as knowing someone has harmed you while also acknowledging they are not a bad person. 

This form of therapy was originally designed to help individuals with borderline personality disorder. BPD often comes with intense emotions and risky, usually self-destructive behavior as a result of emotional dysregulation. DBT is meant to help individuals tolerate distress more effectively and thus regulate their emotions more successfully. This in turn helps to reduce harmful behavior, such as self-harm and suicide attempts.

When followed strictly, DBT uses a combination of one-on-one therapy with a client and a trained therapist and group skills sessions. There is also a “light” form of DBT that removes the group skills sessions and involves only the one-on-one therapy.

Can DBT be Used for Other Purposes?

DBT has been shown to be effective in treating eating disorders (especially binge eating and bulimia), bipolar disorder, PTSD, and schizophrenia. It can also be used with those who have major depressive disorder, generalized anxiety disorder, and other similar mental illnesses. 

How Does It Work?

Dialectical behavioral therapy approaches clients’ problems with the idea that there is some sort of skills deficit that is making it difficult for clients to cope with their emotions and things that go on. Harmful behaviors stem from high levels of distress as a result of this. Through this idea, DBT focuses on skills building and also on increasing distress tolerance in clients. 

There are four basic skills that therapists work with clients on: mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. 

Therapists will use a variety of activities and help teach clients different ways they can work on these skills outside of the session. 

In more traditional DBT there are four stages that therapy proceeds in. It starts with helping to stabilize the client if they’re in crisis and allowing them to feel safe. The second stage focuses on exploring emotional pain. In the third stage, clients work on setting SMART goals and maintaining healthy behaviors. Finally, in the fourth stage, clients look at the big picture and work towards achieving them. 

How do I Find a Therapist?

There are many ways to find a DBT therapist. Right here at Compassionate Counseling Company we have clinicians who integrate DBT into their sessions (Niah, Kelly, Jessica, and Emily). However, if you’re looking for the more traditional form of DBT, then the DBT-Linehan Board of Certification is the best place to find one. If you plan to use insurance, make sure the provider is covered under your plan! You can use your insurance company’s provider search to check. 

Resources:

https://my.clevelandclinic.org/health/treatments/22838-dialectical-behavior-therapy-dbt

https://dialecticalbehaviortherapy.com/

https://eddinscounseling.com/dbt-101-dialectical-behavior-therapy

https://www.mcleanhospital.org/essential/dbt

https://www.verywellmind.com/dialectical-behavior-therapy-1067402

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