Learn: Self Soothe | Emotion University

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Learn with Lana: DBT Skills

Orientation

Pre-course Survey
Goals of Skills Training (9:16)
DBT Assumptions (13:18)
The Biosocial Theory (24:12)
Track Your Progress

Mindfulness

Learn: Intro and Goals of Mindfulness (4:58)
Reflect: Goal Setting, Pros and Cons (5:50)
Learn: Mindfulness Defined (3:10)
Practice: Informal and Formal Meditation (6:13)
Reflect: Mindfulness (3:10)
Learn: The Three States of Mind (7:12)
Practice: Mindfulness and Wise Mind (18:35)
Reflect: Learning Journal
Quiz: Mindfulness
Reflect: Weekly Reflection Worksheet
Wrap Up + Next Steps
Track Your Progress

The "What" Skills

Learn: Intro and Goals of WHAT Skills (0:57)
Reflect: WHAT Skills
Learn: Observe (3:26)
Practice: Observe (3:32)
Learn: Describe (1:49)
Practice: Describe (2:55)
Learn: Participate (2:15)
Practice: Participate (2:38)
Reflect: Learning Journal
Quiz: WHAT Skills
Reflect: Weekly Reflection Worksheet
Wrap Up + Next Steps
Track Your Progress

The "How" Skills

Learn: How Skills Introduction (0:43)
Practice: Nonjudgmentally (14:33)
Reflect: Nonjudgmentally
Learn: One-Mindfully (3:03)
Practice: One-Mindfully (1:50)
Reflect: One-Mindfully
Learn: Effectively (2:37)
Practice: Effectively (2:19)
Reflect: Effectively
Quiz: HOW Skills
Reflect: Weekly Reflection Worksheet
Wrap Up + Next Steps (0:30)
Track Your Progress

Distress Tolerance: Part 1

Learn: Intro and Goals of Distress Tolerance (7:49)
Reflect: Distress Tolerance Skills
Learn: STOP Skill (2:11)
Practice: STOP Skill (4:27)
Learn: DBT Pro's and Con's (3:54)
Practice: DBT PRo's and Con's
Learn: TIP Skills (10:14)
Practice: TIP Skills
Quiz: Distress Tolerance: Part 1
Reflect: Weekly Reflection Worksheet
Wrap Up + Next Steps
Track Your Progress

Distress Tolerance: Part 2

Learn: Expanding Your Distress Tolerance Skills
Learn: Distract (10:23)
Practice: Distract
Learn: Self Soothe (5:59)
Learn: IMPROVE the Moment (16:59)
Reflect: Learning Journal
Quiz: Distress Tolerance: Part 2
Reflect: Weekly Reflection Worksheet
Wrap Up + Next Steps
Track Your Progress

Radical Acceptance

Radical Acceptance (18:00)
Learn: Willingness, Willfulness, and Turning the Mind
Practice: Willingness, Willfulness, and Turning the Mind
Reflect: Learning Journal
Quiz: Radical Acceptance
Reflect: Weekly Reflection Worksheet
Wrap Up + Next Steps
Track Your Progress

Interpersonal Effectiveness: Part 1

Learn: Intro and Goals of Interpersonal Effectiveness (3:32)
Reflect: Interpersonal Effectiveness
Learn: Factors That Get in the Way of Interpersonal Effectiveness (9:33)
Learn: Communication Styles (14:11)
Learn: Myths That Get in the Way of Getting What You Want (5:58)
Learn: Myths That Get in the Way of Relationships and Self Respect (5:21)
Quiz: Interpersonal Effectiveness Part 1
Reflect: Weekly Reflection Worksheet
Wrap Up + Next Steps
Track Your Progress

Interpersonal Effectiveness: Part 2

Learn: Clarifying Your Priorities and IE Skills (17:30)
Learn: DEARMAN (10:43)
Practice: DEARMAN
Learn: GIVE (10:24)
Learn: FAST (8:19)
Learn: Six levels of Validation (15:19)
Reflect: Learning Journal
Quiz: Interpersonal Effectiveness Part 2
Reflect: Weekly Reflection Worksheet
Wrap Up + Next Steps
Track Your Progress

Emotion Regulation

Learn: Intro and Goals of Emotion Regulation
Reflect: Emotion Regulation
Learn: Four Goals of Emotion Regulation (3:14)
Practice: Four Goals of Emotion Regulation
Learn: Understanding and Naming Emotions (2:26)
Practice: Understanding and Naming Emotions
Learn: What Makes It Hard to Regulate Emotions (6:04)
Learn: Myths About Emotions (10:16)
Learn: Model for Describing Emotions (19:34)
Practice: Model for Describing Emotions
Reflect: Learning Journal
Quiz: Emotion Regulation
Reflect: Weekly Reflection Worksheet
Wrap Up + Next Steps
Track Your Progress

Emotion Regulation: Changing Emotional Responses

Overview of changing emotional responses (1:59)
Check the facts (10:29)
Opposite Action with an example of changing fear (13:08)
Problem Solving (5:29)
Opposite Action/Problem Solving: Fear and Anger (4:07)
Opposite Action/Problem Solving: Envy and Disgust (3:14)
Opposite Action/Problem Solving: Jealousy and Love (4:13)
Opposite Action/Problem Solving: Sadness (3:10)
Opposite Action/Problem Solving: Shame (3:28)
Opposite Action/Problem Solving: Guilt (3:29)
Reflect: Weekly Reflection Worksheet
Post-course Survey

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Learn: Self Soothe

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