We will be doing our online meetings on Skype moving forward. The link to join the meeting is https://join.skype.com/qQZqpxtzGeEs and will remain the same from week to week.
Tips: for the best Skype experience, we recommend the Skype app, available for Windows, Mac OS, Linux, or on Android or iOS devices.
When you’re in the Skype call, you can change how many people are shown on your device using these instructions:
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Today in DBT study group, we started to talk about reducing vulnerability to emotion mind using ABC PLEASE.
A = Accumulate Positive Emotions
B = Build Mastery
C = Cope Ahead of Time with Emotional Situations
Here is a link to the handouts for this section: https://drive.google.com/file/d/19Yri2fpbzU9G-71xPmlJGLZS5zfJp_1_/view?usp=sharing
Here is a link to a book that may interest you about building mastery: https://www.goodreads.com/book/show/6261332-shop-class-as-soulcraft
Here is a link to the whole Google Drive folder with all the DBT Study Group materials: https://bit.ly/coloniedbt
When you’re feeling anxious and caught up in the hamster wheel of your mind, you can use the 54321 grounding technique to help re-connect yourself with the world around you.
Source: https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx and https://theblissfulmind.com/grounding-technique/
5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.
4: Acknowledge FOUR things you can touch/feel around you. It could be your hair, a pillow, or the ground under your feet.
3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body.
2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.
1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?
This 20-minute meditation can help with relaxing to go to sleep. It’s from a resource called Meditation Oasis, which can also be found on any podcast app (or iTunes or Google Play). They have lots of different meditations for all sorts of different situations.
https://www.meditationoasis.com/blog/2014/10/23/relax-into-sleep-guided-meditation
Direct link to the mp3: http://bit.ly/pod50
In DBT Study Group on May 27, 2021, we discussed the following
Here’s a link to more information and a meditation using the RAIN technique that William mentioned in group on 5/25/2021.
Sorry for the late notice but this week’s DBT educational group has been canceled.
Hi everyone, we’re going to try a DBT Skills Study Group. The first session will be this coming Thursday, November 19, from 7 to 8 PM and we will go over some general intro-to-DBT stuff (we will not be doing shares). When discussing DBT skills, please remember group guidelines: “Because we do not participate in support groups as credentialed professionals, we do not INSTRUCT or ADVISE. We however do share from our own personal experiences.”
Link is the same as for our normal Tuesday meeting on Skype.
Contact Sarah if you want more information.
Note: meeting information is just below this post.
If you’d like to donate, here is the donation information. Please only donate if you can afford it and would like to. A common donation amount would be $1 per meeting. If you would like to send a check, please contact Mike Lynagh for mailing address information.
Venmo: @Sarah-Lauser last 4 of phone: 2851
PayPal: http://paypal.me/piratesarah mobile for confirmation: 5183782851
You can text me (Sarah) at the number above to confirm that I’ve received the donation. If you need a receipt, I can provide that as well. Thanks for supporting Colonie DBSA!
Donations are used to pay yearly chapter affiliate dues to Depression and Bipolar Support Alliance, a 501(c)(3) organization.