9 episodes

"Therapists, they're just like us!" Two friends and Dialectical Behavior Therapy (DBT) therapists, Molly and Liza, discuss how they use DBT skills to navigate relationships with themselves and others. In each episode, you will learn a new DBT skill that will help you increase mindfulness, better regulate emotions, tolerate distress, and enhance communication in relationships. Then Molly and Liza will coach each other on how to apply the skill of the week to issues they are currently experiencing in their personal lives.

Therapists In The Wild Molly and Liza

    • Mental Health
    • 4.9, 46 Ratings

"Therapists, they're just like us!" Two friends and Dialectical Behavior Therapy (DBT) therapists, Molly and Liza, discuss how they use DBT skills to navigate relationships with themselves and others. In each episode, you will learn a new DBT skill that will help you increase mindfulness, better regulate emotions, tolerate distress, and enhance communication in relationships. Then Molly and Liza will coach each other on how to apply the skill of the week to issues they are currently experiencing in their personal lives.

    9. How To: Act Opposite to Emotion Urges

    9. How To: Act Opposite to Emotion Urges

    This week, Liza and Molly share examples of Checking the Facts to regulate emotions. Molly gives tips for changing interpretations when having trouble falling asleep, and Liza talks about a time when asking another person to Check the Facts for you can successfully alleviate anxiety. We then introduce one possible "step 3" in your emotion regulation playbook by describing one of our all-time favorite skills: Opposite Action, which can be used when your emotion and/or emotional intensity does not fit the facts, and/or it would be not be effective to act on your emotion urge. We teach you the steps of Opposite Action through the examples of combating both pandemic-related depression and "white fragility." Instead of our typical coaching, we end the episode by sharing our story of using Opposite Action to start the podcast. We hope you enjoy! 

    • 51 min
    8. How To: Check the Facts to Change Reactions

    8. How To: Check the Facts to Change Reactions

    In this episode, Liza and Molly share their experiences distinguishing between their primary vs. secondary emotions over the past week. We reflect on how early learning history, which includes gender socialization, affects how we understand, respond to, and cope with present events. Then, we get into the skill of the week: Check the Facts, which is the second step in the process of emotion regulation after identifying the emotion. Changing interpretations, beliefs, and assumptions to more accurately fit the facts of the situation enables us to have very different emotional reactions to the same situation. We review the steps involved in Checking the Facts when interpretations like, "they must be mad at me" show up while waiting for a delayed text back. We highlight the final step of this process: actually determining whether your emotion -- and/or its intensity -- fits the facts of a situation (hint: consult Wise Mind!). Finally, Liza coaches Molly on how to Check the Facts related to dog-mom shame and beliefs like, "I'm an irresponsible dog mom" that arise when Wilson misbehaves on walks. We hope you enjoy! 

    • 1 hr 1 min
    7. How To: Know What You're *Really* Feeling

    7. How To: Know What You're *Really* Feeling

    The episode starts with a review of Molly and Liza's experience labeling emotions over the last week. Liza shares a journaling strategy for observing emotions in order to design a more fulfilling life, and Molly explains how taking the time to check in with herself during a busy work day made her more effective. We then review the first step in coping with unwanted emotions: breaking them down into component parts. We hone in on the feeling of shame, as many individuals who struggle with emotion regulation are also highly shame-prone. We explore how feelings like shame and anger are related through a discussion of primary vs. secondary emotions, and how this distinction can help you identify how you're *really* feeling. We also describe how noticing anger as a secondary emotion to shame is particularly useful for understanding the concept of "white fragility," and we will continue to review skills to combat white fragility in the coming weeks. We switch it up this week by ending with a nerdy DBT emotion regulation mythbusters game. Enjoy!

    • 54 min
    6. How To: Understand and Name Emotions

    6. How To: Understand and Name Emotions

    In this episode, Molly and Liza wrap up their teaching of mindfulness skills with homework review and then introduce the next set of skills: Emotion Regulation. Molly was proud to report that she followed up on her coaching from Episode 4, in which she consulted Wise Mind when anger showed up and responded assertively. After making a quick plug for practicing DBT skills (particularly Wise Mind) because of the feeling of mastery that comes with it, Molly and Liza get into the topic of the week: how to understand and name emotions. Using one too many car examples, we explain the importance of accurately labeling emotions as the first step to regulating them. We describe the different components of an emotion including physiological sensations, thoughts and interpretations, and behavioral urges. Lastly, Molly coaches Liza on how to cope with rumination after receiving negative feedback. We hope you enjoy!

    • 57 min
    5. Listener Questions: DBT, Mindfulness, and Dialectics with Madison Perry

    5. Listener Questions: DBT, Mindfulness, and Dialectics with Madison Perry

    The Therapists in the Wild are joined by their close friend and colleague, Madison Perry, to answer your listener questions! Madison is a very talented child and family therapist with experience offering adherent DBT to youth and families. We are thrilled to have her, as she brings a unique perspective given her experience providing DBT to the larger family system. In this episode, we all weigh in on listener questions regarding why therapists share personal examples in DBT, whether we should aspire to be mindful all the time, how to apply mindfulness skills to a variety of day-to-day issues, and what to do when you’re practicing dialectical thinking in an interpersonal conflict and the other person is not. We discuss the distinction between rumination/worry vs. reminiscing/problem solving, and Molly shares a West Wing quote to explain how therapists can use their personal experiences to help clients (and now has homework to actually watch West Wing :). We hope you enjoy!

    • 52 min
    4. How To: Consult Wise Mind to Act Effectively

    4. How To: Consult Wise Mind to Act Effectively

    This episode, we start by reviewing how to have a Nonjudgmental stance. Liza shares a "fire-y" example, and Molly tries to channel her dogs by adopting a "beginner's mind." Then, we get into the skill of the week: consulting Wise Mind to act Effectively. We teach you to be the captain of your own ship, to make decisions taking into account both your goals and the context you're in. We describe the differences between Emotion Mind, Reasonable Mind, and Wise Mind, and then show you how to get into Wise Mind with an impromptu mindfulness exercise. Finally, Liza coaches Molly on using her Wise Mind to act Effectively when anger shows up. We hope you enjoy! Please share your feedback and questions with us at therapistsinthewild@gmail.com. Stay skillful!

    • 49 min

Customer Reviews

4.9 out of 5
46 Ratings

46 Ratings

SofiaEG22 ,

Great, informative listen

I love this podcast. The hosts have a wonderful conversational style and are extremely thoughtful. I knew almost nothing about DBT before listening to this podcast. Liza and Molly take material that is difficult and make it feel so much less daunting, really accessible, while never dumbing it down. I feel that I learn so much every episode—and these skills are definitely improving my personal and professional life. Highly recommend!

JPA Wilkes ,

Great help

I did not know I needed this - thanks reddit!

I really appreciate Liza’s desire to reach and impact the world with DBT using technology. As someone who did not grow up with the access to or even the knowledge of how to go about getting mental health help, I hope this can go on to help someone just like me.

Molly’s ability to make DBT sound approachable and human is also greatly appreciated. Her way of effortlessly explaining everything really put me at ease and I felt more than equipped to take one small but impactful step towards a better life where I can adapt to and hopefully even embrace change.

Definitely give the podcast a listen if, like me, you find yourself stuck and unable to live your best life due to all of those loud and halting thoughts.

Henina_ ,

The Podcast We All Need Right Now

A fabulous way to learn how to make simple and effective improvements to your day-to-day life and relationships. Liza and Molly have a way of distilling complex behavioral trainings and theories into skills that can be easily understood and applied to everyday challenges. These tools are more important than ever in the midst of today's challenges, and their podcast could not be more timely. It's one hour of bliss each Monday to start off my week that I never knew I needed.

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