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hey everyone thanks for checking back.

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now this weeks video is something that you have asked

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for alot and it has to do with my borderline personality

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disorder video the BPD video that I put up

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so if you havent watched that, check that out.

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but this is kind of diving deeper into DBT therapy

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Dialectical and Behavioural therapy.

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now DBT therapy is a type of therapy that is used alot for Borderline Personality Disorder patients

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and theres a woman Martia Lineham and I never know if i say her last name right.

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Martia wrote a lot of books about it and created DBT therapy

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and one of the main components of DBT therapy is mindfulnes.

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ok so what is mindfulness? im being mindful right now, that word is used a lot

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but in DBT therapy its very specific and its very detailed. like, way too detailed

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but, today im going to talk to you about kind of the'what' skills of mindfulness

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and mindfulness is broken down into about 6 different skill sets

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and today im just going to talk about 3. so you can see why DBT is a practice. its

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something that you, as a clinician, study, eat, breathe, sleep if thats all you do

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9 til 5 or 9 til 6.30 or whatever your work day is, every day, all day.

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so mindfulness is a way we can help regulate our emotions

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and to that i mean if we're feeling, honestly if we have borderline personality

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disorder we're like i dont know how I feel, i just feel overwhelmed, thats how I feel

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but, if we're feeling a lot of emotions and theyre just building up and waah we feel overwhelmed,

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mindfulness will help bring us back down. and the first thing we want to do is observe.

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and i know that seems really bizarre, but what i mean is, if you start

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feeling anxious, but you dont quite know what it is yet. you just have that sense

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tat somethings building, right. we start to notice. hey my palms are getting sweaty,

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my heart is racing, im breathing faster and my thoughts are going a million miles a minute

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and all this stuff is happening. we need to notice that right. we dont need to control it.

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we dont need to control whats happening. we can control our focus of it but we dont have to control the actual emotion

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does that make sense, we're just watching and we're noticing.

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and i read a couple of articles and people describe it as having almost like

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a teflon mind. teflon being those frying pans that nothing sticks to cos we're not letting

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anything take hold of us, we're not ruminating about being angry, sad,mad

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happy,elated, whatever we feel we're not sticking on it we're just noticing.

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ok? and that even in itself with my clients, thats months of work.

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right, just to observe, but thats something we can do slowly but surely. we just take note

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observe whats happening, when we have those kind of breakdowns where you feel

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like your heads going to explode, notice what that was like, how did it build up. what happened today and yesterday

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and you kind of go back and observe. then, and i made notes because sometimes this gets a little tricky

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so after we've observed then we need to describe the experience.

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so like i was saying after we've looked inside ourselves and noticed our palms were

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sweaty this is happening, then try to put words to it. we dont have to know the emotion yet

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because a lot of times, and for many of you, i know Jess, we've talked a lot and you're

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like, i dont know how im feeling and we have those happy and sad pictures you put up.

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this is the time when you have to put words to it. those words being my heart was racing, i felt this, i felt this.

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it doesnt have to be an emmotional description, how was our body responding?

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ok so try to put words to your experience. now that takes some time aswell, but you can ]

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see how they kind of go hand in hand, how the observe goes hand in hand with the

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describing and putting words to it. so the last portion that im going to talk

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about today is participate, and im reading my notes cos like i said there are 6 parts

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of just this portion. so this is kind of letting yourself act intuitively and participate in life

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so FEEl angry, FEEL sad, FEEL elated, FEEL in love, feel whatever, right

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whatever youre feeling, feel it. come from your wise mind, and we'll talk about that in another video

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stay tuned for wise mind. but come from a place of the observe and the putting words

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to the experience, but still have the experience, you dont need to hold back and not

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allow yourself it and be so controlled we're not controlling our emotions, we're controlling

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how long we allow ourselves to deal with it and ruminate on it. does that make sense?

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the difference between participating and responding to it? thats almost like

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i guess if i was going to give youa good analogy. i get a ticket on my car come out and the parking metre is up

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and i got a ticket and im like son of a hfkshfgashfbakh right, i respond immediately.

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and lets say i see the metre maid and im like, you son of a bitch sfkjanfjn and i just lose

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it, that would be responding. but if im going to participate i would say to myself,

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that really sucks! I dont have 65 bucks thats so frustrating i should have planned better

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and i just allow myself to feel upset, but im not ruminating im not responding

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im not reacting i guess is the best word, im just participating ok?

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so this is gonna be a very long period of time we're going to do many videos on this topic

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because its very haard to comprehend and it takes time and practise. but this week we're

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going to practice mindfulness. so i want you this week to observe. lets just do number 1

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i know we had 3 things we had observe, then we would describe it and put words to it. then

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we would participate, but this week we're just going to observe. so notice how youre feeling in your

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body and whats going on, before you reach that overwhelmed stage. and leave comments below if any of you have done

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DBT therapy i know many of you have and youve had great results. leave your tips and

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tricks and things that have helped and how helpful DBT therapy was and if it wasnt let me know.

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like hey i like THIS kind of therapy better and we can do videos on that too cos thats what we do

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i listen to you you speak to me and i do the videos that people want most, and if you like this video

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give it a thumbs up and let me know, and dont forget to check out my borderline video that i talked about earlier

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and dont forget to subscribe to my channel because like i said i'll be putting out many videos

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on this topic so you want to make sure to stay tuned and catch it, and keep working

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with me towards a healthy mind and a healthy body