Dr. Judi Sprei & Associates - DBTMARYLAND - MD and Metro D.C. Area Therapists Specializing in DBT & Trauma
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Thought of the Week
Thought of the Week
Thought of the Week
Thought of the Week
Thought of the Week

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Judi's Musings on DBT and other topics

Thought of the Week

"Peace of mind is not the absence of conflict from life, but the ability to cope with it." 
Peaceful Siddhartha 

Thought of the Week

You will never speak to anyone more than you speak to yourself in your head, 
Be kind o yourself!  
Skills: Nonjudgmental; Loving Kindness

Thought of the Week

                                                   Thought of the Week
"You gain strength,courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, "I have lived through this horror. I can take the next thing that comes along." You must do the thing you think you cannot do." 
                                                Eleanor Roosevelt

Are you avoiding things that scare you but that are really safe?
Think about exposing yourself to those experiences to overcome your fear, experience mastery and open up your life. 

Skills: DBT Opposite Action, Avoid Avoiding, Exposure Therapy  
 

Thought of the Week

Reminder -- The skills only stop working when you stop using them! 

Thought of the Week

Don't Compare Yourself to Others.
Instead, focus on where you've been, 
                       where you are now and 
                                      where you want to be.  

What the heck is DBT

If you are new to DBT or interested in finding out what it is, I recommend the youtube by Dr. Esme Shaller called "What the heck is DBT." A fun and easy way to get an overview of DBT.  

No longer accepting comments

Unfortunately I can no longer accept comments on my posts since most of what I receive is spam. Please email me if you want to get in touch or make a comment. Thank you, Judi 

A Ted Talk worth watching

Augmenting your skills, recommendations

Are you looking for a way to augment your DBT skills and really work on being effective in your life? I highly recommend that you google Daily Shoring and sign up for their daily emails. Great hints and filled with information and links with useful lessons. I save the ones I receive so that if I don't have time to do them each day, I can go back, review and continue when I have  more time.
And, if you haven't read it yet, I also recommend The Power of Habit by Charles Duhigg.  You can get a great preview of his work on you tube or Ted talks. Have fun using all these powerful tools to become more effective and have the life you want to live. 

December Activity - Dealing with the December Rush


December Activity   This week, when you feel like doing anything that you know is not healthy for you, pause and take 5 deep slow breaths….slowly and deeply inhale until your lungs feel full…and then slowly and deeply exhale until your lungs feel empty. Pause slightly at the top of each inhale and the bottom of each exhale. This slows the frantic December pace and allows you time to think before you act. Now make your choice. Pausing for just a moment of healthy breathing gives you time to think before acting on impulse. Remember, you can use your DBT Observe skill to just observe the impulse to act rather than acting on the urge. You can use Wise Mind to do what is effective. If you have no unhealthy urges, it is still a great idea to do the breathing exercise several times each day to give yourself a moment of relaxation.
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