Plum BHS

12/19/2025

DBT Class Update — Assigned December 18, 2025 | Due January 8, 2026

Over the next three weeks, we will focus on troubleshooting why emotion regulation skills do not always work when we need them.

Assignment: Emotion Regulation Worksheet 16 Troubleshooting Emotion Regulation Skills

Your task: Identify situations where you struggled to use emotion regulation skills and figure out what got in your way.

What you will work through:
• Pick a specific situation where skills would have helped but you did not use them
• Identify which skills would have been useful
• Figure out exactly what prevented you from using the skill
• Brainstorm solutions to overcome those obstacles
• Make a plan for next time
• Practice implementing your solutions

Key insight: Knowing skills and using skills are two different things. This worksheet helps you identify your specific barriers, whether that is forgetting, not believing skills will work, lacking motivation, or something else. Once you know what blocks you, you can do something about it.

Due January 8. You have three weeks to troubleshoot and practice.

Holiday note: No classes on December 25 or January 1. Happy holidays and see you in 2026.

12/19/2025

RO DBT Class Update Assigned December 17, 2025 | Due January 7, 2026

Over the next three weeks, we will focus on building awareness of self conscious emotions and how they show up in our lives.

Assignment: Handout 8.5 The RO DBT Self Conscious Emotions Rating Scale

Your task: Track and rate your self conscious emotions shame guilt embarrassment and envy as they arise over the next few weeks.

What you will be doing:
• Notice when self conscious emotions come up
• Rate how intense they feel
• Note what situation triggered the emotion
• Observe how you respond behaviorally
• Look for patterns in your emotional experience

Key insight: Self conscious emotions are not bad or shameful. They are social signals that help us connect with others. For many people with overcontrol these feelings have been hidden or suppressed. This practice helps you recognize them as useful information rather than something to eliminate.

The goal is not to change these emotions right now. The goal is to become more aware of them and how they function in your life.

Due January 7. You have three weeks for this one.

Holiday note: No classes on December 24 or December 31. Happy holidays and see you in 2026.

12/12/2025

DBT Class Update - Assigned December 5, 2025 | Due December 18, 2025

Over the next two weeks, we will focus on using opposite action to cope with emotions that don't fit the facts or aren't helpful.

Assignment: Emotion Regulation Worksheet 14

Your task: Complete Worksheet 14 for one unwanted emotion you've been experiencing.

The Steps:
• Identify the specific emotion you want to change
• Check the facts - does this emotion fit the situation?
• Evaluate effectiveness - is this emotion helpful right now?
• Decide: opposite action or problem solving?
• If opposite action, plan how to act completely opposite to your urge
• Practice it and observe what happens to the emotion
• Key tip: Opposite action means going ALL IN on acting opposite, not just thinking differently or doing it halfway. If you're feeling fear but the facts say you're safe, opposite action means approaching instead of avoiding - fully and completely.
• This skill helps you stop being controlled by every emotional urge and start choosing actions that match reality and serve your goals!

Due December 18th. You've got this!

12/10/2025

DBT Class Update | Assigned December 5, 2025 | Due December 18, 2025

Assignment: Emotion Regulation Worksheet 14: Figuring Out How to Cope With Unwanted Emotions

Over the next two weeks, we will focus on understanding when to use opposite action and when to use problem solving to work with unwanted emotions.

Your mission is to complete Worksheet 14 using one emotion that has been giving you trouble lately.

Your roadmap:
• Name the emotion you are wrestling with
• Reality check by asking if the emotion fits the facts
• Ask yourself whether the feeling is helping you or hurting you
• Choose your path by deciding between opposite action or problem solving

Here is the thing: Your emotion may push back when you act opposite to it. That is a sign you are doing the skill correctly. Stay with it and see what shifts.

If questions come up, feel free to reach out before class or bring them with you!

Due December 18. You have got this.

12/10/2025

RO DBT Class Update | Assigned December 5, 2025 | Due December 17, 2025

For the next two weeks, we have two homework assignments that will help us build skills to better understand our emotions and reconnect with ourselves.

Worksheet 6.A Overcontrolled Myths About Emotions

You will:
• Identify myths you learned about emotions
• Notice how these beliefs shape your relationships and emotional life
• Think about where you learned these rules
• Challenge the myth by checking if your real life experience supports it
• Consider healthier beliefs that may serve you better

Many people were taught that emotions are dangerous, shameful, or something that must be controlled. But emotions can also be bridges to connection instead of problems to fix.

Worksheet 6.B Using Neural Substrates to Label Emotions

You will:
• Pause during the day to scan your body
• Notice which sensations match certain emotions
• Write down the situation, the sensations, and the emotion label
• Track how naming the emotion changes your response
• Build your own body and emotion map

You do not need the perfect emotion label. This is about rebuilding the connection between your physical experience and emotional awareness. Accuracy comes with practice.

Questions or struggling? You can reach out anytime or bring your thoughts to class.

Both worksheets are due December 17. You have got this!

Send a message to learn more

11/25/2025

DBT Class Update - Assigned November 20, 2025 | Due December 4, 2025
Over the next two weeks, we will focus on addressing problems that contribute to our emotional distress.
Assignment: Emotion Regulation Worksheet 8 - Problem Solving
Your task: Complete Worksheet 8 for one problem situation that's been causing you emotional difficulty.

The Problem-Solving Steps:
Define the problem clearly
Check the facts
Brainstorm ALL possible solutions (even wild ones!)
Evaluate the pros and cons of each option
Choose your best solution
Make a specific action plan
DO IT and see what happens

Key tip: Pick a problem that's actually solvable - something within your control. Not "make my boss less annoying" but maybe "figure out how to communicate my needs to my boss effectively."
This is a powerful emotion regulation tool - you're literally changing the situation that's causing the distress!
Due December 4th. You've got this! 💪

Send a message to learn more

11/10/2025

On , we want to remind you that it's okay to feel stress. Find a moment today — even if it's just a minute — to take a break and check in with yourself. 💙

10/17/2025

DBT Homework Assignment - Due 10/23/2025:
This week, we're building emotional awareness by becoming curious observers of our own experiences.
Assignment: Emotion Regulation Worksheet 4A - Observing and Describing Emotions
Your task: Complete Worksheet 4A for one emotional experience this week.

What you'll practice:
Naming your emotion accurately
Identifying what triggered it
Noticing your thoughts and interpretations
Observing physical sensations
Tracking your urges and actions
Seeing how the emotion played out

Remember:
Choose one emotion to really examine closely. The more thorough you are, the more you'll learn about your patterns.
Bring your completed worksheet next week!

Send a message to learn more

10/03/2025

Learn more about the Stanford Marshmallow Test on my blog! https://practicalpie.com/stanford-marshmallow-test/Enroll in my 30 Day Brain Bootcamp: https://pra...

09/14/2025

07/18/2025

DBT Class Update - July 17, 2025
This week's homework is all about taking your skills from the group room into the real world! 💪
Assignment: DEAR MAN in Action
Your challenge: Write and actually USE a DEAR MAN script with someone in your life tonight or this week.
Describe the situation
Express your feelings
Assert what you need
Reinforce the benefits
Mindful - stay focused
Appear confident
Negotiate when needed
Start small if this feels big - even asking for extra napkins at a restaurant counts! The goal is PRACTICE, not perfection. 🎯
Ready to put your interpersonal effectiveness skills to work? You've got this!

Send a message to learn more

07/11/2025

RO-DBT Class Update - Due July 16,2025
This Week's Homework: Worksheet 22.A - Practicing Flexible Mind ADOPTS
Practice using ADOPTS skills in various situations throughout the week and document your experiences. Focus on maintaining flexibility and openness during challenging moments.

Send a message to learn more