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REFERENCE
ELEPHANT/RIDER MODEL
- 1 Elephant/Rider Model
- 2 The Elephant…
  - 2.1 Training the Elephant
  - 2.2 Retraining the Elephant
  - 2.3 Feeding the Elephant
  - 2.4 Bias in the Elephant
- 3 The Rider…
  - 3.1 When the Rider Leads!
  - 3.2 Rider Modes
    - 3.2.1 Observing Self
    - 3.2.2 Processor Self
    - 3.2.3 The Inner Lawyer
  - 3.3 Bias in the Rider
- 4 Psychological Skills…
  - 4.1 #1 Psychological Skill
    - 4.1.1 Why Sitting Quietly
    - 4.1.2 Why SQ Works
    - 4.1.3 Ways to Engage SQ
  - 4.2 Self-Awareness
    - 4.2.1 The Observing Self
    - 4.2.2 Defusion
  - 4.3 Self-Regulation
    - 4.3.1 Step Back
    - 4.3.2 Acceptance
    - 4.3.5 Self-Talk
    - 4.3.7 Critical Thinking Skills
  - 4.4 CBT in the ERM
    - 4.4.1 Using CBT
  - 4.5 Workability
  - 4.6 Effective Criticism
  - 4.7 Appeal to the Elephant
- 5 Awakening…
  - 5.1 Conditioning
  - 5.2 Ignorance
    - 5.2.1 More on Ignorance
  - 5.3 Delusion
    - 5.3.1 The Elephant Duped
    - 5.3.2 A Dichotomy Disorder…
    - 5.3.3 The Wrath…
    - 5.3.4 Types of Delusion
SITTING QUIETLY
- Sitting Quietly
- 1 Self-Care…
  - 1.1 On Being…
  - 1.2 On Well-Being…
  - 1.3 On the Big Rocks…
  - 1.4 On Integrity
  - 1.5 Your North Star
- 2 Relaxation…
  - 2.1 Abdominal Breathing
  - 2.2 Box Breathing
  - 2.3 Relaxation Response
  - 2.4 A Calming Intervention
  - 2.5 Muscle Relaxation
- 3 The Observing Self…
  - 3.1 Using CBT
- 4 Defusion…
  - 4.1 …With Thoughts
  - 4.2 Getting Rid Of…
  - 4.3 …With Feelings
  - 4.4 …With Difficult Feelings
  - 4.5 …When Distressed
- 5 Acceptance
  - 5.1 Acceptance 101
LIFE PRACTICES
- Life Practices…
- 1 Self-Care
- 2 Well Being
- 3 Sitting Quietly
- 4 Personal Growth
  - 4.1 Awakening
  - 4.2 The Examined Life
  - 4.3 Goal Setting
- 5 The Habit of Discovery
- 6 Altruism (“Their-Care”)
COGNITIVE BEHAVIORAL THERAPY
- Change the World…
  - – The Captain
  - – The Subway
- Introduction to CBT
- Using CBT
- CBT Basic Concepts…
  - – Thoughts vs Feelings
  - – Core Beliefs & Conditioning
  - – Why We Learn
  - – Psychological Skills
- Defense Mechanisms
- Common Distortions
- Automatic Thoughts (ATs)
  - – Questioning ATs
  - – Examples of ATs
- Disputation Strategies
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Dialectical Behavioral Therapy (DBT)

is a formal therapy (i.e., involving structure and training with practice in application) derived from CBT that teaches skills to manage intense emotions, improve relationships, and cope with distress, balancing acceptance with change to build a life worth living.

To learn about DBT start here...

To learn DBT you might start here...

NOTE: Tap on the DBT title above for quick access to the website used here...

Below provides "quick reference" to using specific DBT skills and practices...

About DBT CLOSE

DBT Core Elements

- MINDFULNESS (Self-Monitoring) -

In DBT, mindfulness is the foundational element; it is about the Rider "taking control" and focusing on what is happening now - without judgment.

Mindfulness skills are what the Rider uses to be mindful and to condition [i.e., to "train"] the Elephant so they work together - constructively, positively, optimally - in...

Wise Mind.

DBT mindfulness skills include:

OBSERVE

DESCRIBE

MENTAL NOTING

NON-JUDGMENTALLY

DEFUSION

RELAX

BALANCE

MINDFULNESS (Self-Monitoring)CLOSE

- DISTRESS TOLERANCE (Coping Skills) -

In DBT, distress tolerance is your capacity to manage actual or perceived emotional distress.

These skills help you build "tolerance muscles" so you are more well-equipped whenever crises arise...

SELF-SOOTHING

GROUNDING

DISTRACTING ACTIVITIES

COST/BENEFIT ANALYSIS

RECOGNIZE

WILLINGNESS

URGE SURFING

RADICAL ACCEPTANCE

TIPP

RESISTT

ACCEPTS

DISTRESS TOLERANCE (Coping Skills) CLOSE

- EMOTION REGULATION (Self-Regulation) -

In DBT, emotion regulation is the process of managing and responding to your "emotional storms" in healthy and constructive ways. It’s about recognizing and understanding your emotions, and choosing how (i.e., responding) to express and act on them.

Developing strong emotion regulation skills is crucial for navigating life’s ups and downs effectively...

RECOGNIZING EMOTIONS

BEING EFFECTIVE

PHYSICAL VULNERABILITY

COGNITIVE VULNERABILITY

SELF-VALIDATION

EMOTION-MYTHS

EMOTION-EXPOSURE

URGE-BALANCING

PROBLEM-SOLVING

NOT-WORRYING

STOP -or- STEP BACK

ABC PLEASE (Self-Care)

EMOTION REGULATION (Self-Regulation) CLOSE

- INTERPERSONAL EFFECTIVENESS (Relationships) -

In DBT, interpersonal effectiveness are skills and strategies you use to interact effectively with others. These skills help one build and maintain positive, healthy relationships, communicate needs and desires effectively, and manage conflicts in a constructive way.