Cincinnati
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3000 Hospital Dr. Batavia, Ohio 45103
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3300 Mercy Health Blvd. Cincinnati, Ohio 45211
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Dayton
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1 Childrens Plaza, Dayton, OH 45404
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5348 Lamme Rd, Moraine, OH 45439
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National Suicide Prevention Lifeline
Not Local to The Tri- State?
TWLOHA has compiled a list of international resources to remind you, you are not alone.
BASIC DBT BACKGROUND AND MINDFULNESS RESOURCES
What is DBT?
https://www.youtube.com/watch?v=Stz--d17ID4&feature=youtu.be
Learning Theory video:
http://ncase.me/neurons/
BPD: (can be triggering)
https://www.youtube.com/watch?v=iraGmA7-9FA
Connectivity:
http://www.cbsnews.com/news/proving-the-butterfly-effect-with-a-single-act-of-kindness
Chain Analysis:
https://www.verywellmind.com/how-to-do-a-chain-analysis-for-problem-behaviors-2797587
MINDFULNESS
States of Mind:
http://www.dbtselfhelp.com/html/mind_states.html
Wise Mind:
http://www.dbtselfhelp.com/html/wise_mind.html
Middle Path Skills
http://blogs.uw.edu/brtc/files/2013/04/adolescent-dbt-handouts.pdf
Breathing:
http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html
Relaxation exercises and deep breathing:
https://www.mindful.org/audio-resources-for-mindfulness-meditation/?utm_content=buffer26bb0&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer
Free Mindfulness:
Mindful.org (let’s just say they have thought of everything!)
Palousemindfulness.com (free MBSR program has lots of useful video links)
Happify.com (science based mindful practices – the how and why)
Freemindfulnes.org (resources and community)
Pocketmindfulness.com (great place for beginners)
http://www.mindful.org/mindfulness-practice/mindfulness-the-basics
Videos
http://www.youtube.com/watch?v=dSsAEWkmBFU The Fly Video
https://youtu.be/w6T02g5hnT4 Mindfulness as A Super Power
https://youtu.be/vzKryaN44ss Two Wolves
Body Scan Meditation:
http://youtu.be/It-PdYC8h98
http://www.dbtselfhelp.com/html/describing1.html describing emotions
What Skills:
http://www.dbtselfhelp.com/What_Skills.pdf
How Skills:
http://www.truerecovery.org/learning-center/dbt-dialectical-behavior-therapy/111-mindfulness-how-skills
Meditation
http://www.mindfulness-solution.com/DownloadMeditations.html
mark.edu/body.cfm?id=22 (Free mindfulness meditations)
Apps Teens and Adults:
Happify
Smiling Mind
Mindful bell
Mindful Reminders
Headspace
Calm
Meditate
Omvana
Insight Timer
Joyable
Mindfulness App
Bliss
Aura
Stop, Breathe, Think
Apps for Teens and Kids:
Smiling Mind
Headspace: Guided Meditation and Mindfulness
Three Good Things - A Happiness Journal
5 Minute Escapes - Guided meditation & relaxation
DreamyKid Meditation App Just for Kids
Stop, Breathe & Think Kids: Focus, Calm & Sleep
Mindful Powers
Wellbeyond Meditation for Kids
Calm
Youtube Channels for Kids:
Cosmic Kids Yoga
New Horizon - Meditation & Relaxing Music
Mindful Kids
Go Noodle
Paid Resources
Soundstrue.com (guided meditations, books, online conferences and more)
Books for Teens and Adults:
Full Catastrophe Living-Jon Kabat Zinn
Wherever you go, there you are-Jon Kabat-Zinn
Coming to Our Senses-Jon Kabat-Zinn
Mindfulness for Beginners-Jon Kabat-Zinn
Arriving at Our Own Door-Jon Kabat-Zinn
Meditation is not what you think-Jon Kabat-Zinn
Mindfulness for Pain Relief-Jon Kabat-Zinn
The Healing Power of Mindfulness-Jon Kabat-Zinn
DBT for High Conflict Couples By Alan Fruzzetti
The Cloud of Unknowing
Flow by Mihaly Csikszentmihalyi's
The Art of Happiness Howard C. Cutler
Mindfulness Based Cognitive Therapy for Depression by Segal, Williams & Teasdale
Talking Cures by Bankart
The Zen of Listening: MIndful Communication in the Age of Distraction by Rebecca Shafir, MA CCC
The Five Keys to Mindful Communication: Using Deep Listening and Mindful Speech to Strengthen Relationships, Heal Conflicts and Accomplish Your Goals by Susan Gillis Chapman
Inner Art of Meditation, Path with a heart by Jack Kornfield:
No Mud, No Lotus by Thich Nhat Hahn (Any of the Thich Nhat Hanh books)
The Power of Now by Eckhart Tolle
The Mindful Path Through Worry and Rumination: Letting Go of Anxious and Depressive thoughts -Sameet Kumar
Calming the Anxious mind-Jeff Brantley
The Song of the Bird-Anthony Mello
Books for Kids:
Peace Piggy Meditation by Kerry Lee MacLean
A Handful of Quiet: Happiness in Four Pebbles by Thich Nhat Hanh
Meditation is an Open Sky by Whitney Stewart
Puppy Mind by Andrew Jordan Nance
Breathe Like a Bear by Kira Willey
Sitting Still Like a Frog by Eline Snel
Master of Mindfulness by Laurie Grossman
What Does It Mean To Be Present? by Rana DiOrio
Zen Shorts by Jon J Muth
Any of the Pema Chodron books: (when things fall apart, start where you are, the places that scare you
What is DBT?
https://www.youtube.com/watch?v=Stz--d17ID4&feature=youtu.be
Learning Theory video:
http://ncase.me/neurons/
BPD: (can be triggering)
https://www.youtube.com/watch?v=iraGmA7-9FA
Connectivity:
http://www.cbsnews.com/news/proving-the-butterfly-effect-with-a-single-act-of-kindness
Chain Analysis:
https://www.verywellmind.com/how-to-do-a-chain-analysis-for-problem-behaviors-2797587
MINDFULNESS
States of Mind:
http://www.dbtselfhelp.com/html/mind_states.html
Wise Mind:
http://www.dbtselfhelp.com/html/wise_mind.html
Middle Path Skills
http://blogs.uw.edu/brtc/files/2013/04/adolescent-dbt-handouts.pdf
Breathing:
http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html
Relaxation exercises and deep breathing:
https://www.mindful.org/audio-resources-for-mindfulness-meditation/?utm_content=buffer26bb0&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer
Free Mindfulness:
Mindful.org (let’s just say they have thought of everything!)
Palousemindfulness.com (free MBSR program has lots of useful video links)
Happify.com (science based mindful practices – the how and why)
Freemindfulnes.org (resources and community)
Pocketmindfulness.com (great place for beginners)
http://www.mindful.org/mindfulness-practice/mindfulness-the-basics
Videos
http://www.youtube.com/watch?v=dSsAEWkmBFU The Fly Video
https://youtu.be/w6T02g5hnT4 Mindfulness as A Super Power
https://youtu.be/vzKryaN44ss Two Wolves
Body Scan Meditation:
http://youtu.be/It-PdYC8h98
http://www.dbtselfhelp.com/html/describing1.html describing emotions
What Skills:
http://www.dbtselfhelp.com/What_Skills.pdf
How Skills:
http://www.truerecovery.org/learning-center/dbt-dialectical-behavior-therapy/111-mindfulness-how-skills
Meditation
http://www.mindfulness-solution.com/DownloadMeditations.html
mark.edu/body.cfm?id=22 (Free mindfulness meditations)
Apps Teens and Adults:
Happify
Smiling Mind
Mindful bell
Mindful Reminders
Headspace
Calm
Meditate
Omvana
Insight Timer
Joyable
Mindfulness App
Bliss
Aura
Stop, Breathe, Think
Apps for Teens and Kids:
Smiling Mind
Headspace: Guided Meditation and Mindfulness
Three Good Things - A Happiness Journal
5 Minute Escapes - Guided meditation & relaxation
DreamyKid Meditation App Just for Kids
Stop, Breathe & Think Kids: Focus, Calm & Sleep
Mindful Powers
Wellbeyond Meditation for Kids
Calm
Youtube Channels for Kids:
Cosmic Kids Yoga
New Horizon - Meditation & Relaxing Music
Mindful Kids
Go Noodle
Paid Resources
Soundstrue.com (guided meditations, books, online conferences and more)
Books for Teens and Adults:
Full Catastrophe Living-Jon Kabat Zinn
Wherever you go, there you are-Jon Kabat-Zinn
Coming to Our Senses-Jon Kabat-Zinn
Mindfulness for Beginners-Jon Kabat-Zinn
Arriving at Our Own Door-Jon Kabat-Zinn
Meditation is not what you think-Jon Kabat-Zinn
Mindfulness for Pain Relief-Jon Kabat-Zinn
The Healing Power of Mindfulness-Jon Kabat-Zinn
DBT for High Conflict Couples By Alan Fruzzetti
The Cloud of Unknowing
Flow by Mihaly Csikszentmihalyi's
The Art of Happiness Howard C. Cutler
Mindfulness Based Cognitive Therapy for Depression by Segal, Williams & Teasdale
Talking Cures by Bankart
The Zen of Listening: MIndful Communication in the Age of Distraction by Rebecca Shafir, MA CCC
The Five Keys to Mindful Communication: Using Deep Listening and Mindful Speech to Strengthen Relationships, Heal Conflicts and Accomplish Your Goals by Susan Gillis Chapman
Inner Art of Meditation, Path with a heart by Jack Kornfield:
No Mud, No Lotus by Thich Nhat Hahn (Any of the Thich Nhat Hanh books)
The Power of Now by Eckhart Tolle
The Mindful Path Through Worry and Rumination: Letting Go of Anxious and Depressive thoughts -Sameet Kumar
Calming the Anxious mind-Jeff Brantley
The Song of the Bird-Anthony Mello
Books for Kids:
Peace Piggy Meditation by Kerry Lee MacLean
A Handful of Quiet: Happiness in Four Pebbles by Thich Nhat Hanh
Meditation is an Open Sky by Whitney Stewart
Puppy Mind by Andrew Jordan Nance
Breathe Like a Bear by Kira Willey
Sitting Still Like a Frog by Eline Snel
Master of Mindfulness by Laurie Grossman
What Does It Mean To Be Present? by Rana DiOrio
Zen Shorts by Jon J Muth
Any of the Pema Chodron books: (when things fall apart, start where you are, the places that scare you
Distress Tolerance Resources
Overview
https://www.youtube.com/watch?v=9Imu7jCxWWY
STOP
Description: https://www.youtube.com/watch?v=RV5y_35RvnI
Pros/Cons
Description: https://www.youtube.com/watch?v=2SI6C2Obzgc
TIPP
Temperature Change/Dive Reflex
Explanation: https://www.youtube.com/watch?v=tVqw5HnJg-g
Demonstration #1: https://www.youtube.com/watch?v=4seKXjaa3Ww (note what happens at 30 seconds!)
Demonstration #2: https://www.youtube.com/watch?v=00RKh6NRMqc
Paced Breathing
Explanation: https://www.youtube.com/watch?v=4T5QRhHN3Yg
Visual-assisted: https://www.youtube.com/watch?v=gEZ8saVbC_A
Tone-assisted: http://www.youtube.com/watch?v=54EcTJSTP64
Paired Muscle Relaxation
Male voice: https://www.youtube.com/watch?v=PYsuvRNZfxE
Female voice: https://www.youtube.com/watch?v=xcjTF5BxKdo
ACCEPTS
Description: https://www.dbtselfhelp.com/html/accepts.html
Self-Soothe
Kit ideas: https://www.youtube.com/watch?v=OyfgodSSdV4
IMPROVE
Blog post: https://www.my-borderline-personality-disorder.com/2012/07/improve-the-moment-and-your-life-with-dbt-2.html
Radical Acceptance
Psychology Today blog: http://www.psychologytoday.com/blog/pieces-mind/201207/radical-acceptance
Radical acceptance and melancholy: www.youtube.com/watch?v=PaZ1EmPOE_k&sns=tw
Blog post on desire to “fix”: https://starinhereye.wordpress.com/2016/07/05/on-radical-acceptance-not-fixing-your-kid/
Turning the Mind
Explanation: https://www.dbtselfhelp.com/html/turning_the_mind.html
Blog post: https://www.my-borderline-personality-disorder.com/2012/09/turning-the-mind-and-accepting-a-painful-past-dbt-mindfulness-skill-2.html
Willingness Vs. Willfulness
Explanation: https://dialecticalbehaviortherapy.com/distress-tolerance/willingness-vs-willfulness/
Description with card game analogy: https://www.youtube.com/watch?v=nLYotnBXzsA
Half-Smile/Willing Hands
Research study: https://www.paulekman.com/wp-content/uploads/2013/07/Physiological-Effects-Of-The-Smile.pdf
Description of half-smile: https://www.dbtselfhelp.com/html/half-smile_and_serenity.html
Video explanation: https://www.youtube.com/watch?v=K-zDng3KeM0
Marsha Linehan on willing hands to diffuse anger: https://www.youtube.com/watch?v=oNb_jXLC7wY
Mindfulness of Current Thoughts
Urge Surfing
Guided meditation: https://www.youtube.com/watch?v=__0dNKJV0zo
Overview
https://www.youtube.com/watch?v=9Imu7jCxWWY
STOP
Description: https://www.youtube.com/watch?v=RV5y_35RvnI
Pros/Cons
Description: https://www.youtube.com/watch?v=2SI6C2Obzgc
TIPP
Temperature Change/Dive Reflex
Explanation: https://www.youtube.com/watch?v=tVqw5HnJg-g
Demonstration #1: https://www.youtube.com/watch?v=4seKXjaa3Ww (note what happens at 30 seconds!)
Demonstration #2: https://www.youtube.com/watch?v=00RKh6NRMqc
Paced Breathing
Explanation: https://www.youtube.com/watch?v=4T5QRhHN3Yg
Visual-assisted: https://www.youtube.com/watch?v=gEZ8saVbC_A
Tone-assisted: http://www.youtube.com/watch?v=54EcTJSTP64
Paired Muscle Relaxation
Male voice: https://www.youtube.com/watch?v=PYsuvRNZfxE
Female voice: https://www.youtube.com/watch?v=xcjTF5BxKdo
ACCEPTS
Description: https://www.dbtselfhelp.com/html/accepts.html
Self-Soothe
Kit ideas: https://www.youtube.com/watch?v=OyfgodSSdV4
IMPROVE
Blog post: https://www.my-borderline-personality-disorder.com/2012/07/improve-the-moment-and-your-life-with-dbt-2.html
Radical Acceptance
Psychology Today blog: http://www.psychologytoday.com/blog/pieces-mind/201207/radical-acceptance
Radical acceptance and melancholy: www.youtube.com/watch?v=PaZ1EmPOE_k&sns=tw
Blog post on desire to “fix”: https://starinhereye.wordpress.com/2016/07/05/on-radical-acceptance-not-fixing-your-kid/
Turning the Mind
Explanation: https://www.dbtselfhelp.com/html/turning_the_mind.html
Blog post: https://www.my-borderline-personality-disorder.com/2012/09/turning-the-mind-and-accepting-a-painful-past-dbt-mindfulness-skill-2.html
Willingness Vs. Willfulness
Explanation: https://dialecticalbehaviortherapy.com/distress-tolerance/willingness-vs-willfulness/
Description with card game analogy: https://www.youtube.com/watch?v=nLYotnBXzsA
Half-Smile/Willing Hands
Research study: https://www.paulekman.com/wp-content/uploads/2013/07/Physiological-Effects-Of-The-Smile.pdf
Description of half-smile: https://www.dbtselfhelp.com/html/half-smile_and_serenity.html
Video explanation: https://www.youtube.com/watch?v=K-zDng3KeM0
Marsha Linehan on willing hands to diffuse anger: https://www.youtube.com/watch?v=oNb_jXLC7wY
Mindfulness of Current Thoughts
Urge Surfing
Guided meditation: https://www.youtube.com/watch?v=__0dNKJV0zo
