Posts by Marielle Berg

#31: Self-Soothing Revisited

#31: Self-Soothing Revisited

Do you find it hard to take care of yourself? The DBT skill of Self-Soothing is designed to help you tolerate distress, but it’s also helpful for regular self-care. This episode explores what exactly self-soothing is, when and how to use it, and common barriers to implementing it. Many of us are going through a…

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#30: What Happens When You Have an Emotion

#30: What Happens When You Have an Emotion

Today, Marielle and Ed unpack what happens in the body and mind when an emotion occurs. There’s actually a lot going on!  If you are sensitive to or are confused by your emotions, it can be helpful to have an understanding of the different components that make up an emotional experience. DBT’s Model for Describing…

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#29: Using DBT Skills in Anti-Racist Work

Using DBT Skills in Anti-Racist Work

Today Marielle and Ed offer ways to use DBT skills to support emotional equilibrium during a time where systemic anti-black racism is being confronted and discussed in new and necessary ways. This episode is not about how to be anti-racist. That’s beyond what we can provide. The resources below serve as a starting point to…

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#28: Listener Questions

The Skillful Podcast Episode 28 Listener Questions

Today Marielle and Ed answer listener questions.  The first question is from a listener in Sweden about how to cope with anger at others for not taking the COVID-19 pandemic seriously.  Question two is about how to use DEAR MAN to say no. The final question in this episode is about how to figure out…

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#27: Radical Acceptance During a Pandemic

#27: Radical Acceptance During a Pandemic

Today’s show revisits Radical Acceptance in the face of a global pandemic. Marielle and Ed discuss how they are using this skill (or not using it!) during this time. Ed is using Radical Acceptance a lot lately, as he feels like it is often the only thing to do in this situation. Marielle shares her…

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#25: Coping With COVID-19 [Part 2]

#25: Coping With COVID-19 [Part 2]

Today, Marielle and Ed continue to discuss DBT skills to cope during a pandemic. We are all going through a collective trauma and need extra support. The DBT skill called Check The Facts is explored. We also explore the difficulty in using this skill during a time when things are rapidly changing and uncertain. Using…

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#24: Coping With COVID-19 [Part 1]

#24: Coping With COVID-19 [Part 1]

In today’s episode, Marielle and Ed explore skills to help you cope with your emotions as we collectively face a pandemic. Many of you may be feeling intense distress on a regular basis during these uncertain times. DBT offers lots of skills to help manage strong, painful emotions like fear and panic. Different ways of…

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#23: Pros and Cons

Ep 23: Pros and Cons

Today’s show covers the DBT skill called Pros and Cons. While most of us have already done informal pro and con lists in our heads when facing a tough decision, the DBT take on Pros and Cons is a little different.  Pros and Cons is great to use in anticipation of problem behaviors like avoiding,…

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#22: Build Mastery and Cope Ahead

Build Mastery and Cope Ahead

In today’s episode, Marielle and Ed discuss the emotion regulation skills of Build Mastery and Cope Ahead. These are future-oriented skills that involve some planning to carry out. Build Mastery is a way to strengthen your sense of competence by doing small, regular things that are challenging. Over time, this skill will help you stretch…

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