Debra Wallace M.S. LMFT, Positive Reframe

24/12/2025

23/12/2025

53% off my new book (special Christmas sale): https://www.amazon.com/gp/aw/d/0593582276/

23/12/2025

The holidays aren't merry and bright for everyone. In fact, no matter how much any of us might love this time of year, they still bring some difficulty, whether it's strained time with family, lots of overwhelm, or grief. However you're celebrating, I hope you're finding time to breathe this week.

Artist credit: Gemma Correll and Option B

23/12/2025

Dialectical Behavioural Therapy (DBT) is a type of cognitive-behavioural therapy that was originally developed by psychologist Dr.Marsha M. Linehan in the late 1980s.

It was initially created to treat individuals with borderline personality disorder (BPD), but it has since been adapted for the treatment of various other mental health conditions such as :

1. Borderline Personality Disorder
2. Bipolar disorder
3. Eating disorders
4. Substance use disorders/Addiction
5. Post-traumatic stress disorder
6. Depression
7. Self-harming behaviours
8. Suicidal ideation

The main components of DBT include:

1. Mindfulness: This involves learning to be present in the moment, observing thoughts and feelings without judgment. Mindfulness techniques are taught to help individuals become more aware of their emotions and reactions.

2. Distress Tolerance: This component teaches individuals how to tolerate and manage distressing situations without resorting to harmful behaviors. It includes techniques such as distraction, self-soothing, and crisis survival skills.

3. Emotion Regulation: Individuals learn to identify and regulate their emotions in healthier ways. This includes understanding the functions of emotions, increasing emotional awareness, and developing skills to manage intense emotions effectively.

4. Interpersonal Effectiveness: This component focuses on improving communication skills, setting boundaries, and building healthy relationships. Individuals learn assertiveness skills, how to express needs and desires, and how to navigate interpersonal conflicts.

DBT is particularly helpful for individuals who struggle with emotional dysregulation, impulsive behaviours, and difficulties in relationships.

However, it's worth noting that while DBT can be beneficial for many individuals, it may not be suitable for everyone. This is a medium term (length ) therapy of a minimum of 12 - 16 weeks.

Text ©Copyright DBT - Dialectical Behavioural Therapy. 2025.

23/12/2025

23/12/2025

DEARMAN Technique, a Dialectical Behavioral Therapy strategy
Helps us with effective communication in interpersonal relationships

23/12/2025

Ways to survive the holiday season when you’re grieving
By Refuge In Grief

22/12/2025

22/12/2025

If all the holiday planning and prep has been a lot, this month of post-holiday journaling can be a great self-care activity for processing the holidays and remembering some of the great memories and highlights.

The calendar, which runs from December 28th to January 25th, gives you a month of ideas to explore. You can get it right now as a printable, ready to start writing about once the holidays are over. We hope you find this one useful!