ONE PART OF A WHOLE
WORDS OF WISDOM
MEME OF THE WEEK
TED TALK
We Believe Each Other Into Being
BOOK OF THE WEEK
(Click below to Purchase Book)
ACTIVITY
RECIPES FOR THE WEEK
DESSERT
Serving New York & New Jersey
ONE PART OF A WHOLE
WORDS OF WISDOM
MEME OF THE WEEK
TED TALK
BOOK OF THE WEEK
(Click below to Purchase Book)
ACTIVITY
RECIPES FOR THE WEEK
DESSERT
OVERSTIMULATION
BOO! Much like the spooky surprises of a ghostly greeting, different aspects of our environment can be overwhelming.There are many instances during our daily routine that can be too activating. When our bodies are overactivated, we might experience fear, panic and restlessness.
What could trigger an overactivation in our bodies? Think about your five senses: hearing, touching, seeing, smelling and tasting. Sounds can generate an unsettling surprise, such as a loud yell or a rumble of thunder. Certain sensations on our skin can create an unnerving feeling, like a bug bite or a rough fabric. Dark spaces may cause our heart to palpitate or a nasty smell may cause our stomach to ache. Even a spicy taste can overwhelm our bodies by making it sweat.
This week we want to review a DBT skill that helps stop intense feelings of overstimulation from growing. The skill is called TIPP. The “T” represents tipping the temperature. If you are overstimulated, grab ice, or an ice pack, to lower your distress. The “I” represents intense exercise. Can you run up and down two flights of stairs if your body is overactivated? The first “P” represents paced breathing. To lower your distress with breathing, shorten your inhale to four seconds, and extend your exhale to six seconds. Finally, the second “P” represents paired muscle relaxation. Sometimes the key to managing overstimulation can be found in letting go of tension in our bodies by shrugging your shoulders as you breath in and releasing them as you breath out.
If you are at home or out trick-or-treating we would love to hear how you utilize your TIPP skills to feel less overstimulated.
WORDS OF WISDOM
MEME OF THE WEEK
COMMUNITY CHALLENGE
How has suicide impacted your life?
Take your photo with #metronydbt or send DMs @metronydbt
TED TALK
BOOK OF THE WEEK
(Click below to Purchase Book)
ACTIVITY
How to Paint Acorns by HomeStoriesAtoZ
RECIPES FOR THE WEEK
HALLOWEEN
It is almost October 31st and many people are preparing for the big day. Pumpkins are being carved. Cobwebs are being placed on trees and bushes. Decorations are being hung on windows and doors. Costumes are almost complete. Halloween is a holiday that produces mixed emotions for many. Some are eager to dress-up while others are scared to leave the house. We see everything from superheroes to vampires to gory skeletons. While some of us will be participating in trick-or-treating, some of us will be binging on our favorite scary movies. So many individuals and families will celebrate fear. However, we are not naturally attracted to fear.
Halloween is an opportunity to experience fear and to gain comfort with its experience. Halloween is an opportunity to play with fear because there is no actual threat. The holiday gives people permission to openly express and address their feelings and concerns about death and fear itself, in a playful manner. The more ghoulish and gory the sights, the greater the admiration and appreciation of the experience.
In DBT we encourage individuals to expose themselves and approach fear. We encourage individuals to accept fear, and observe sensations of fear. When the fear is unjustified we coach individuals to act opposite to fear. This week we celebrate our willingness to act opposite to fear and expose ourselves to that which makes us scared. What are you doing to approach your fears?
WORDS OF WISDOM
MEME OF THE WEEK
COMMUNITY CHALLENGE
How has suicide impacted your life?
Take your photo with #metronydbt or send DMs @metronydbt
TED TALK
BOOK OF THE WEEK
(Click below to Purchase Book)
ACTIVITY
Easy Outdoor Halloween Decor
RECIPES FOR THE WEEK
PSYCHOEDUCATION
WORDS OF WISDOM
MEME OF THE WEEK
COMMUNITY CHALLENGE
How has suicide impacted your life?
PODCAST
Talks on bpd and Recovery by Perry Hoffman, PHd
VIDEO
BOOK OF THE WEEK
(Click below to Purchase Book)
ACTIVITY
Free Printable Coloring Pages for Kids
RECIPES FOR THE WEEK
FALL INTO REGULATION
It is FINALLY starting to feel like Fall! Many are adjusting to their new schedules and settling into their “normal”routines. Many eagerly await the typical Fall activities, including apple picking, Thanksgiving, Halloween, and roasting marshmallows while sitting around a warm fire. Yet the challenging part of this time of year is that we may have longer to-do lists, busier schedules, more assignments, and longer meetings. Accordingly, Fall brings contrasting emotions, the feeling of being both excited and overwhelmed.
By practicing Ride the Wave skill, you are surfing your own emotional waves! In what ways have you felt overwhelmed this Fall? How might riding the wave help you when you have the urge to avoid your tasks?
WORDS OF WISDOM
MEME OF THE WEEK
COMMUNITY CHALLENGE
How has suicide impacted your life?
PODCAST
Ask Me Anything About Emotional Regulation by McLean Hospital
VIDEO
Ride the Wave Skill by Hannah Wright
BOOK OF THE WEEK
(Click below to Purchase Book)
ACTIVITY
How to Make Your Own Meditation Cards
RECIPES FOR THE WEEK
BALANCE
WORDS OF WISDOM
MEME OF THE WEEK
COMMUNITY CHALLENGE
How has suicide impacted your life?
PODCAST
Dr. Jud Brewer | Cultivating an Open Awareness
TED TALK
BOOK OF THE WEEK
(Click below to Purchase Book)
ACTIVITY
How to Make a Garden Sundial by DIYNetwork.com
RECIPES FOR THE WEEK
CONTRIBUTE
MOVEMENT
Being active is hard when someone is suffering with suicide ideation and taking the first step is even harder. In an effort to further raise awareness for suicide prevention, we want people to recognize the benefits of physical movement knowing it’s positive impact on an individual’s overall mental health.
If you or someone you know has been struggling with depression or suicide ideation, you may be familiar with the vicious cycle of a sedentary lifestyle and mood dependant behavior. Basically, when a person feels down or hopeless, they are not motivated to be active. Such lack of movement will typically increase urges to isolate and avoid. In order to stop this cycle, we want to encourage behavioral activation.
Behavioral activation is an important intervention utilized to help people understand the influence of behavior on emotions. Movement and exercise can produce “good chemicals” in the brain that lift our mood. To get started, behavioral activation asks us to set goals, for instance, sitting up in bed instead of laying down, walking around the block instead of standing still outside, or doing yoga instead of sitting on the couch.
What are some things that you do to be physically active? Do you find them helpful in changing your mood, or inspiring you to do more? What could you do to help someone else slowly get more active? Let us know! We would love to hear what you or your loved ones do to get active.
WORDS OF WISDOM
MEME OF THE WEEK
COMMUNITY CHALLENGE
How has suicide impacted your life?
PODCAST
Benefits of Exercise on Mental Health by ahealthiermichigan.org
TED TALK
I’m Fine Learning to Live with Depression by Jake Tyler
BOOK OF THE WEEK
(Click below to Purchase Book)
RECIPES FOR THE WEEK
CONTRIBUTE
GRIT
September is National Suicide Prevention Month. All month, Metro NY DBT along with other mental health advocates, prevention organizations, survivors, allies, and community members unite to promote suicide prevention awareness. It is an awesome endeavor and collaboration. As one large community we are bringing awareness to vulnerabilities, resiliency factors and resources to help prevent suicide.
Preventing suicide is an ambitious goal for families, clients and therapists. There is no one simple solution. Preventing suicide requires empirically validated interventions, support, proper assessments, and repetitive effort. Have you ever stopped to think about this effort, which is commonly known as grit. Grit is defined as ones propensity to persistently and effortfully pursue long-term aspirations when faced with adversity.
Can we start to observe and describe characteristics of grit when in distress? Can you see it in yourselves? Do you notice it on your consultation team? Do you reinforce it in your clients, or in your therapists? This week try to notice your grit. Try to understand your grit. Mindfully pause to appreciate the characteristics you possess and that enable you to persist in your effort to prevent suicide.
WORDS OF WISDOM
MEME OF THE WEEK
COMMUNITY CHALLENGE
How has suicide impacted your life?
PODCAST
Growth Mindset by Apple Podcast
TED TALK
BOOK OF THE WEEK
(Click below to Purchase Book)
ACTIVITY
Word Puzzle
RECIPES FOR THE WEEK