Orientation
Mindfulness
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Learn: Intro and Goals of Mindfulness (4:58)
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Reflect: Goal Setting, Pros and Cons (5:50)
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Learn: Mindfulness Defined (3:10)
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Practice: Informal and Formal Meditation (6:13)
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Reflect: Mindfulness (3:10)
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Learn: The Three States of Mind (7:12)
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Practice: Mindfulness and Wise Mind (18:35)
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Reflect: Learning Journal
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Quiz: Mindfulness
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Reflect: Weekly Reflection Worksheet
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Wrap Up + Next Steps
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Track Your Progress
The "What" Skills
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Learn: Intro and Goals of WHAT Skills (0:57)
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Reflect: WHAT Skills
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Learn: Observe (3:26)
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Practice: Observe (3:32)
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Learn: Describe (1:49)
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Practice: Describe (2:55)
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Learn: Participate (2:15)
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Practice: Participate (2:38)
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Reflect: Learning Journal
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Quiz: WHAT Skills
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Reflect: Weekly Reflection Worksheet
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Wrap Up + Next Steps
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Track Your Progress
The "How" Skills
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Learn: How Skills Introduction (0:43)
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Practice: Nonjudgmentally (14:33)
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Reflect: Nonjudgmentally
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Learn: One-Mindfully (3:03)
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Practice: One-Mindfully (1:50)
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Reflect: One-Mindfully
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Learn: Effectively (2:37)
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Practice: Effectively (2:19)
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Reflect: Effectively
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Quiz: HOW Skills
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Reflect: Weekly Reflection Worksheet
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Wrap Up + Next Steps (0:30)
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Track Your Progress
Distress Tolerance: Part 1
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Learn: Intro and Goals of Distress Tolerance (7:49)
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Reflect: Distress Tolerance Skills
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Learn: STOP Skill (2:11)
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Practice: STOP Skill (1:26)
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Learn: DBT Pro's and Con's (3:54)
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Practice: DBT PRo's and Con's
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Learn: TIP Skills (10:14)
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Practice: TIP Skills
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Quiz: Distress Tolerance: Part 1
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Reflect: Weekly Reflection Worksheet
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Wrap Up + Next Steps
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Track Your Progress
Distress Tolerance: Part 2
Radical Acceptance
Interpersonal Effectiveness
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Goals of Interpersonal Effectiveness (3:32)
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Factors that get in the way of interpersonal effectiveness (9:33)
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Communication Styles (14:11)
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Myths that get in the way of getting what you want (5:58)
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Myths that get in the way of relationships and self respect (5:21)
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Overview of clarifying your priorities and IE skills (5:40)
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Examples of Clarifying Priorities (11:50)
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DEARMAN (10:43)
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GIVE (10:24)
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Six levels of validation (15:19)
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FAST (8:19)
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Reflect: Weekly Reflection Worksheet
Emotion Regulation
Emotion Regulation: Changing Emotional Responses
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Overview of changing emotional responses (1:59)
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Check the facts (10:29)
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Opposite Action with an example of changing fear (13:08)
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Problem Solving (5:29)
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Opposite Action/Problem Solving: Fear and Anger (4:07)
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Opposite Action/Problem Solving: Envy and Disgust (3:14)
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Opposite Action/Problem Solving: Jealousy and Love (4:13)
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Opposite Action/Problem Solving: Sadness (3:10)
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Opposite Action/Problem Solving: Shame (3:28)
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Opposite Action/Problem Solving: Guilt (3:29)
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Reflect: Weekly Reflection Worksheet
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Post-course Survey
