#19: What are Your Values?

#19: What are Your Values?

Author: Bay Area DBT & Couples Counseling Center January 8, 2020 Duration: 33:49
The Skillful Podcast
HealthHealth & FitnessEducationFitnessMentalSelf Improvement

Instead of making New Year's resolutions this year, think about using the momentum of the new year to make changes in your life that are aligned with your values. 

Often New Year's resolutions come from a place of shame or deficiency, a place of trying to fix what's "wrong" with you. What if you made changes in your life based on what's most important to you rather than "fixing" what's wrong? This is where values come in.

The DBT skill called Accumulating Positive Emotions in the Long Term can help you experience more positive emotions more often by aligning your life with your values. In today's episode, Marielle and Ed take a deep dive into the skill.

Show Highlights

  • Access your Wise Mind when assessing your values
  • What's actually important to you vs. what you think SHOULD be important
  • Your values and priorities can shift as you go through different seasons in your life
  • This skill outlines a step by step process to make your values a reality in your life
  • Avoid avoiding 
  • Pick one value to focus on at a time
  • Identify a few goals related to this value 
  • Bite-size action steps
  • Take action!

 

Links & Resources

DBT Skills Training Handouts and Worksheets, Second Edition

Ask Us a Question!

We'd love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here. 

Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

To learn more about DBT and therapy in general, read our blog.


Hosted by the clinicians at the Bay Area DBT & Couples Counseling Center, The Skillful Podcast is a practical guide for anyone feeling stuck in their emotional patterns or relationships. Instead of abstract theory, each episode breaks down tangible skills from two powerful frameworks: Dialectical Behavior Therapy (DBT) and Radically-Open DBT (RO-DBT). You'll hear straightforward explanations of concepts like mindfulness, distress tolerance, and emotional regulation, but also learn about the often-overlooked skills of openness, flexibility, and social connectedness that RO-DBT emphasizes. The focus is always on application-how to take these ideas off the therapist's couch and weave them into your daily interactions and internal world. Whether navigating personal stress, a challenging conversation, or the pursuit of a more fulfilling life, this podcast offers concrete tools to try in real time. It’s a resource for building resilience from the inside out, episode by episode. Tuning in feels less like a lecture and more like a thoughtful consultation, where complex psychological wisdom is translated into actionable steps for reducing suffering and fostering deeper connections with others and yourself.
Author: Language: English Episodes: 61

Official website RSS
The Skillful Podcast
Podcast Episodes
#31: Self-Soothing Revisited [not-audio_url] [/not-audio_url]

Duration: 30:57
Do you find it hard to take care of yourself? The DBT skill of self-soothing is designed to help you tolerate distress, but it's also helpful for regular self-care. This episode explores what exactly self-soothing is, wh…
#30: What Happens When You Have an Emotion [not-audio_url] [/not-audio_url]

Duration: 37:36
Today, Marielle and Ed unpack what happens in the body and mind when an emotion occurs. There's actually a lot going on! If you are sensitive to or are confused by your emotions, it can be helpful to have an understandin…
#29: Using DBT Skills in Anti-Racist Work [not-audio_url] [/not-audio_url]

Duration: 40:25
Today Marielle and Ed offer ways to use DBT skills to support emotional equilibrium during a time where systemic anti-black racism is being confronted and discussed in new and necessary ways. This episode is not about ho…
#28: Listener Questions [not-audio_url] [/not-audio_url]

Duration: 31:36
Today Marielle and Ed answer listener questions. The first question is from a listener in Sweden about how to cope with anger at others for not taking the COVID-19 pandemic seriously. Question two is about how to use DEA…
#27: Radical Acceptance During a Pandemic [not-audio_url] [/not-audio_url]

Duration: 35:15
Today's show revisits Radical Acceptance in the face of a global pandemic. Marielle and Ed discuss how they are using this skill (or not using it!) during this time. Ed is using Radical Acceptance a lot lately, as he fee…
#25: Coping With COVID-19 [Part 2] [not-audio_url] [/not-audio_url]

Duration: 41:24
Today, Marielle and Ed continue to discuss DBT skills to cope during a pandemic. We are all going through a collective trauma and need extra support. The DBT skill called Check The Facts is explored. We also explore the…
#24: Coping With COVID-19 [Part 1] [not-audio_url] [/not-audio_url]

Duration: 38:55
In today's episode, Marielle and Ed explore skills to help you cope with your emotions as we collectively face a pandemic. Many of you may be feeling intense distress on a regular basis during these uncertain times. DBT…
#23: Pros and Cons [not-audio_url] [/not-audio_url]

Duration: 30:57
Today's show covers the DBT skill called Pros and Cons. While most of us have already done informal pro and con lists in our heads when facing a tough decision, the DBT take on Pros and Cons is a little different. Pros a…
#22: Build Mastery and Cope Ahead [not-audio_url] [/not-audio_url]

Duration: 32:24
In today's episode, Marielle and Ed discuss the emotion regulation skills of Build Mastery and Cope Ahead. These are future-oriented skills that involve some planning to carry out. Build Mastery is a way to strengthen yo…

«123456»