Plum BHS

04/24/2026

DBT Class Update
Assigned: April 23, 2026 | Due: April 30, 2026

Homework Assignment: Interpersonal Effectiveness Worksheet 4 Writing Out Interpersonal Effectiveness Scripts (DEAR MAN only)

This week we are focusing on practicing interpersonal effectiveness by learning how to clearly and effectively ask for what you need using the DEAR MAN skill. The goal is to strengthen your ability to communicate requests in a structured, direct, and respectful way.

Your task:
Choose one real life situation where you need to ask for something or make a request, and write out a full DEAR MAN script for that situation. This is a planning exercise, so you are not required to have the conversation yet unless you choose to.

Key insight:
Interpersonal effectiveness skills help you communicate needs clearly while maintaining relationships and self respect. Many people struggle with asking directly or become indirect, which can lead to misunderstanding or frustration. Planning your words ahead of time helps you slow down and approach conversations with more intention and clarity.

Due: April 30
Complete your DEAR MAN script and bring it to class. We will review what it was like to plan the conversation and what you noticed during the process.

04/23/2026

RO-DBT Class Update
Assigned: April 22, 2026 | Due: April 29, 2026

Assignment: Practicing Self Disclosure

This week we are focusing on practicing openness by sharing at a slightly more personal level than you normally would in everyday interactions.

Your task:
Look for three opportunities this week to disclose something a bit more personal than you typically would.

This could be with:
• A grocery clerk
• A coworker
• A postal worker
• A neighbor
• Or any everyday interaction

What you will be doing:
• Identify three real life interactions
• Share something slightly more personal than usual
• Notice any urge to stay reserved or keep things surface level
• Observe how the other person responds
• Pay attention to any changes in connection or engagement
• Reflect on how the interaction feels compared to your usual approach

Key insight:
Openness helps build connection. Even small moments of sharing can change how others respond and how connected you feel.

Goal:
To practice small, intentional steps toward openness and notice what shifts in your interactions.

Due: April 29
Try three moments of self disclosure this week and bring what you notice to class.

04/17/2026

DBT Class Update
Assigned: April 16, 2026 | Due: April 23, 2026

Homework Assignment:

Part 1: Interpersonal Effectiveness Worksheet 3 — Clarifying Priorities in Interpersonal Situations.

Part 2: Do 1 defiant thing this week

This week we’re focusing on clarifying priorities in interpersonal situations so you can respond more intentionally and effectively instead of reacting automatically.

Your task:
Complete Interpersonal Effectiveness Worksheet 3 and practice identifying what matters most in different situations. In addition, choose one small “defiant” action during the week.

What you will be doing:

• Identify recent or current interpersonal situations
• Clarify your goals in each situation
• Rank priorities: objective effectiveness, relationship, and self-respect
• Notice when you automatically prioritize one area over others
• Practice making intentional choices instead of reacting
• Observe how your decisions change when you slow down and reflect
• Complete one small “defiant” action this week

Part 2:
Choose one small action where you go against an automatic habit such as:
• Saying no instead of automatically saying yes
• Not over-explaining yourself
• Stating a preference clearly without apologizing excessively
• Not immediately fixing someone else’s discomfort
• Tolerating mild discomfort or disapproval without backing down

Key insight:
Clarifying priorities helps you step out of automatic reactions and into intentional decision-making. It allows you to respond based on what actually matters most in the moment.

Due: April 23
Complete the worksheet and practice one intentional “defiant” action during the week.

We will review this assignment on April 23. Notice how it feels when you slow down enough to identify your priorities in interpersonal situations, and what shifts when you respond with intention instead of reacting automatically.

04/11/2026

These are Colleen's pets. She has a lot of them, all of whom she loves dearly. She tries to foster animals, but ends up adopting them instead. They all have their own personalities, from shy and aloof to wanting to be on your lap 24/7 (we're looking at you, Tina the Golden Retriever.)

04/11/2026

Honest question: who taught you how to parent? Thought so. That's kind of why we made this class. Free, starts next week, two options if you're in Mille Lacs, Kanabec, Pine, Isanti, or Chisago County.

We are glad you are here. Taking this step, looking for support, wanting to do things differently, matters. This program is designed for parents just like you.

04/11/2026

Happy National Pet Day! 🐾
Meet Hailey’s cats! 😸

Kiki is a scrappy little cat with nothing but love in her heart. She loves snuggling and climbing on top of doors. She will yell loudly until she is picked up by her humans.

Pickles—The Man, The Myth, The Legend. He loves attention and is the most photogenic creature Hailey has ever encountered. He has even starred in films! Just don’t get between him and his dinner…

04/11/2026

Happy National Pet Day! 🐾
Meet Olivia’s pets 💛

Clover: (the dog)
Clover is a Border Collie/Australian Shepherd mix with tons of energy and brains! She was adopted from a farm litter almost 2 years ago and treats her humans and cats as her little herd of sheep. She loves playing hide and seek in the woods and would much rather play with a ball than meet other dogs or people.

Rosie: (the orange cat)
Rosie (also known as sweet baby princess) is 2 years old and was adopted from an animal shelter when she was small enough to hold in one hand! She definitely fits the tortoiseshell and orange cat stereotypes, and she loves to spend her time playing in the kitchen sink and escaping to the porch outside.

Powell: (the grey cat)
Powell is 3 years old and was adopted off Craigslist in Portland, Oregon - he has been on some long road trips! He often has a somewhat judgmental look on his face, but he is a very loving little guy who wants constant petting and attention. Powell loves watching birds from his perch and likes to carry his blue octopus toy around with him, even into bed at night.

04/11/2026

Happy National Pet Day! 🐾
Meet Christine’s dog! 🐶

Name: Second Lieutenant Cookie Watson (Watson for short)
Age: 3 Years old
Favorite Toy: Anything he is not suppose to have
Favorite Food: Socks

04/11/2026

Happy National Pet Day! 🐾
Meet Tana’s cats! 🐈💛

Gracie is turning 3 this year. It is so lovely watching my first pet grow and get older because she has brought so much sunshine into my life. She loves to talk and will make sure she is heard. She never runs out of energy and can play all day. Orange cats are truly energetic, and she also loves to cuddle.

Charlie is a very sleepy, laid-back boy. He loves treats and resting, and he does enjoy playing sometimes. He was one month old when he was adopted and was so happy to find a home after his situation. He will be turning 2 this year, but he is still very much our baby.

04/11/2026

We’re offering a FREE, evidence-based parenting program for caregivers of children ages 0–17. Learn practical skills to manage emotions, respond effectively to behavior, and strengthen your relationship with your child.

Offered online and in-person (Hinckley) for families in:
Chisago, Isanti, Kanabec, Mille Lacs, and Pine County

👉 Register here: https://www.plumbhs.org/mn-parenting-classes/

04/10/2026

DBT Class Update
Assigned April 9 | Due April 16
This week's DBT group focused on interpersonal effectiveness.
1. Make one direct request this week.
Pick someone in your life and ask them to start or stop a specific behavior, calmly, kindly, when you're not already activated. Phrase it as a question rather than a demand:
"Will you please stop doing that?"
"Will you please start doing that?"
Simple. Harder than it sounds. Worth practicing.
2. Complete the Interpersonal Effectiveness worksheet.
This one asks you to work through all the items, not just the ones that feel relevant to you.
Questions? Bring them to your individual session or reach out by email. We're happy to help. 🌿

04/08/2026

DBT Class Update
Assigned: April 2, 2026 | Due: April 9, 2026

Assignment: Mindfulness Worksheet 5 - Mindfulness "How" Skills: not being judgmental, One-Mindfulness, Effectiveness

This week we are practicing the three "how" skills of mindfulness the qualities that shape how we pay attention not just whether we pay attention.

Your task: Practice not being judgmental, one-mindfulness, and effectiveness in your daily life this week and observe what changes.

What you will be doing:

• Notice when you are judging your experience as good or bad, right or wrong and practice describing it without the label
• Choose at least one activity each day to do with complete undivided attention no multitasking no phone just this moment
• In situations where you feel the urge to be right or do what's fair, pause and ask: what would actually work here?
• Track at least two situations per skill where you practiced it and what you noticed
Reflect on which skill felt natural, which felt hard, and what got in the way

Key insight: Most of us think mindfulness is just about paying attention. But how you pay attention matters just as much. Judging everything you notice, doing three things at once, and insisting on being right instead of being effective pulls you out of the present moment and out of your own life.

This week is about the quality of your attention, not just the quantity.

Due: April 9
You have one week to practice paying attention differently. Bring your observations and reflections to class we will dig into what you noticed together.