Join my Weekly DBT-Informed Skills Group in Corvallis

Looking for a DBT-informed skills group in Corvallis, Oregon? I have one! Give me a call at (541)224-6732 to sign up!

First, the details:

  • When: Saturdays, from 3-5 pm.
  • Where: 260 SW Madison Ave, Ste 104-5, Corvallis OR 97333.
  • How much: $60 per session, with a sliding scale that goes down to $30/session. You pay by check or credit card for 4 sessions at a time.
  • Starting date: You can join anytime! I’ll offer you the worksheets that will help you to understand what we’re about from the start, and our group is supportive and will help you to start to understand and use these skills right away.
  • Prerequisites: A working knowledge of English! And a willingness to use the skills between classes (that’s your homework). You do not have to be in individual therapy (Though I’ll advise it if you have needs beyond the scope of our skills group’s objectives,  so you’re well-supported.) . You don’t have to “believe in” DBT or be prepared for “deep” work in group. This is more of an interactive classroom experience.
  • Duration: 6 months to get through all the skills. As long as you like to keep getting support, seeing how others use the skills, and getting to understand more and more deeply how these skills can apply to your life.

What is My DBT-Informed Skills Group?

DBT lays out four sets of skills: mindfulness, distress tolerance, emotional regulation, and interpersonal skills. When you join my group, you’ll learn all four sets.

  1. Mindfulness. Ever been angry and curious at the same time? It’s hard to do! Mindfulness is getting big these days. When we’re curious, when we’re living in the moment, it’s hard to be freaked out. You can bring gentle focused awareness to any feeling, and it will change in some way. Mindfulness is now a core piece of many therapies. “Let’s get curious together” is a form of mindfulness. Mindfulness, as Linehan teaches it, is learned through structured practice. Her worksheets offer you tons of different ways to practice it so you can find lots of ways that work for you.
  2. Distress Tolerance: I word this, “how to get through the difficult moments without accidentally making them worse.” Because when we’re really upset or mad or scared, we can tend to do things that do make it worse! We’ve all snapped at someone in anger and wish later that we hadn’t said something so hurtful. Some of us have shut down when we’re hurt rather than talking about it. The people Marsha started out working with would sometimes do dangerous things, sometimes to contain their distress, and sometimes to communicate it in the best way they knew how. Distress tolerance offers lots of ways for you to bring the most intense feelings down fast. When we can do this, we can keep things from blowing up in our faces!
  3. Emotional Regulation: Often, people with lots of distress who do things impulsively have emotions that come to the surface very quickly. They suddenly feel despair, or anger, or cycle between angry and numb. Marsha offers tools to identify your emotions, name them (which helps all by itself!), and also offers very specific ways to help you to sort them out. So that emotions can be mined for information about what you need or want, and so you can start to take a step back from emotions that are overwhelming. And gain skills to work with them – to notice them with compassion and curiosity, and to try different skills for reducing the ones that are getting too much and making it hard to think or act.
  4. Interpersonal Skills: Lots of people LOVE these skills! Marsha has training in behavior modification, which is basically how to help people want to do what we want them to do. She gives concrete ways to make friends, ways to discuss conflicts, ways to make requests assertively but kindly — ways to get more of what you want in your relationships. And less of what you don’t want!

These are skills that we can all use! I won’t be just teaching these: I’ll be practicing them right along with you. We’ll have time and space to discuss our successes, our failures, and to brainstorm together about how to use skills in various situations.

There’s homework! Which lots of clients come to like, because it gives them reminders on what to DO in moments where they used to flounder or kinda react on auto-pilot.

I also endeavor to keep the group compassionate toward your experiences.  I bring in ways to use mindfulness to help you to identify and jump out of a memory, or how to have compassionate curiosity toward your moments where you’re feeling things from the past. We don’t process past trauma in the group, but if you have tough memories (like we all do!), I’ll help you to use these skills in ways that are self-validating and that honor the reality of the past’s impact on your current life. And that help you back into the present moment.

“Should I Join?”

You’re likely to be a great fit for my DBT-informed skills group if:

  1. A professional you trust has recommended that you take a DBT skills group. (What’s the difference between “DBT” and “DBT-Informed?” According to a recent course I took offered by Marsha Linehan, Dbt-certified therapists prefer to call these more loosely structured skills groups “DBT-informed” rather than “DBT”. We go through the same worksheets a full DBT program has, but a full program  offers comprehensive individual DBT therapy, certified DBT therapists, and skills training phone calls.  The closest one I know of is in Portland. It’s more extensive and more intensive to be in a full DBT program. I hear that my group is very welcoming, and that we get through the worksheets but in a more conversational manner. I don’t teach from a whiteboard; we sit together and talk through each skill together.
  2. You’d like to be with others with similar struggles, providing brainstorming, support, community, and examples.

“Sign Me Up!”

Ready to join my DBT-informed skills group? You’re welcome to join us after we talk to make sure this is a good fit for you. Give me a call at (541)224-6732 and we’ll take it from there.

Even More about DBT: How it came to be

DBT stands for dialectical behavior therapy. Here’s how it came about: Marsha Linehan, a psychologist, decided to do a research study and show how effective CBT (Cognitive behavioral therapy) was.

Then, she made a discovery: Not all clients benefit from  CBT. Some don’t benefit at all. Some people, when they’re talking about their pain, feel really invalidated if they’re simply taught to “think differently about it” or to “behave differently to feel better.”

She’d tell them to change their thoughts and behaviors, and they’d say, “I can’t! Don’t you see how much pain I’m in?”

So she tried the opposite. She validated their pain.She was warm. She was empathic. She was reflective. That didn’t work either! Or it was a half-step forward. Clients started saying, “That’s great that you understand my pain. But now what are we going to DO about it?”

Marsha developed a treatment that does both: Validates the depth of the struggle, really grasping how very scary those hard moments are. A treatment that “gets” how hard it is to think straight when your heart is racing, your hands are shaking, and you’re freaking out.

But also an approach that gives you things to DO in those hard, hard moments. Specific things. Simple things. Things you can remember and do when you’re really struggling. And ways to make your life better in between, so those moments happen less and less often, with less and less intensity.

And more skills to make good moments happen more and more often.

Skills broken down into categories. Into simple, doable things. Lots and lots of things. Things to do, to try. Lots of coaching on how to get through the hard moments. And also, lots and lots of coaching to build more good moments.

This strategy worked. It works by combining validation with specific skills.

Its success has been repeated. Many times by many therapists.

I see it working with my group too, and it’s fun to watch and hear! Clients talk about these skills with excitement, and share new successes and realizations every week. When things don’t go quite as planned, we brainstorm together about other skills that might be useful or what may have kept the person from using the skills.

I hear that, as a group, we’re compassionate, fun, and that the setting is warm and welcoming.

We have fun and playful moments in every group.

Want to join us? Call me at (541)224-6732. We’ll welcome you!

 

Abandonment fears

Pete Walker has eloquently put into words what many clients with abandonement fears feel deeply but can’t always put words to.

Emotional flashbacks to abandonment

Someone I’ve worked with used to call this abandonment depression “psychic death.” She described a place she went inside where no one was there for her. When she reached out for help, it was tinged with hopelessness and a “why even try.” She needed connection. But her body and her mind were already preparing for prolonged shut down.  She was in a flashback to early childhood or to babyhood, when care from the people around her was not at all certain.

Unfortunately, that flashback colored her communication, so that when she did reach out to people who were available for her, they couldn’t tell if she wanted their help or not! She was giving up before she’d even started.

And that makes sense. Because her abandonment flashback told her to just give up and expect the worst. It’s no wonder her requests were tinged with both passivity and anger—anger at herself for wanting something she was sure she couldn’t get, anger at others for not being there for her. It was a mess!

More powerful than you’d think

Often, clients are startled to be experiencing extreme distress when they feel that “other people have been through so much worse than me.” But being abandoned or ignored in times of distress, to our young selves, constitutes a big trauma.

This video of “the still-face experiment” shows what happens with a baby whose mom is usually present and attuned, but who goes still and unresponsive for just a minute. As you watch baby’s reactions you’ll see what I mean: Mom’s inattention here is a big deal for this baby. Mom comes back to full engagement in this video, so this has a happy ending. For those of us where our caregiver couldn’t quite come back to us, we can end up feeling pretty scared and pretty stuck.

If you experience abandonment flashbacks, then you know these debilitating feelings of hopelessness, despair, and shame. I suspect that some people with strong fears of getting to know people are actually anticipating abandonment or rejection, and experiencing panic to keep them from nearing what feels like the tortuous zone of the “still face” seen above.

There’s no denying it

“So why does this hurt so much?” you may ask. “I’m an adult, right?” One client reasons, “It’s fine for me if not everyone likes me.” But her emotions tell her differently.

When she sees that look of indifference in a coworker’s eyes, she sinks so deeply into herself that she feels tranced for the rest of the day. Or she asks a friend out to eat, the friend isn’t available, and she wilts, despairing that anyone will ever want to spend time with her.

Attachment is as necessary as oxygen

When we’re little, proximity to our caretakers is life. We need to be attended to. We need our cries to be met with love and reassurance. We need people. It’s how we’re wired. It’s good that we need people.

When we have caretakers who, for whatever reason, weren’t around to adequately meet our needs, we skid into despair. It’s like a part of us freezes, gets stopped in time. This part shuts down. They can’t get their needs met. They can’t stop the sense of need. They panic. They shut down, because their needs for soothing aren’t being met and they don’t yet have the capacity to self-soothe. How could they? We learn how to soothe ourselves through being soothed by others.

As you saw in the video, when we need soothing and we can’t self-soothe, we protest. As babies, we cry and maybe scream. After protest, if no one still comes, we shut down. It’s like a part of us gives in to the inevitability of no help. No help ultimately means death. Our bodies are hard-wired to know this, to feel this. And to shut us down if they anticipate no end to the need, no comfort, no help.

Two stages of abandonment depression, and becoming stuck between the two.

When we anticipate that our needs may not be met:

  1. First we protest.
  2. Then we give up.

The “protest” stage

A person in protest may be called “needy” by others, and may hate herself for being so. Or she may be extremely demanding and perfectionistic, demanding that other people meet her needs just right.

One person I worked with was so demanding that his wife do everything just right that the wife was fed up. He acted as if he had a huge sense of entitlement. What turned out to be beneath this imperious surface was a child part that was terrified of the smallest hint of abandonment. So he protested loudly, repeatedly.

Unfortunately, if you’re stuck in protest, it’s like other people can’t do enough. Why is that? Because in this state, the sense of distress, or perhaps of imminent loss, is overwhelming. You get time with someone, you are given attention—but a part of you can’t seem to trust it or take it in. This takes time and gentleness to work through, taking in nourishment one little bit at a time. It’s hard when you haven’t had a lot of care or consistency to trust that people can be here for you now. It can also be hard to tell the difference sometimes between the fear of “child you” and the real yearnings of “adult you.”

Also, a part of you has taken up the role of fighting for your needs, and that has been very necessary. Unfortunately, this “fight part” keeps you from a true sense of safety in connection, a true sense of being able to settle down and relax when things are okay. This “fight part” can push people away from true connection with you as they scramble to meet your needs.

This is a tough place to be!

The good news is that, as you work through your abandonment fears with a caring-enough other person, your sense of panic and urgency will diminish, and you’ll find yourself more relaxed in your relationships.

The “shutdown” stage

If you’re protested and tried very hard to enlist people to be there for you, and you haven’t had your needs met adequately (or haven’t been able to notice they have), you go into a terrible shutdown place. There’s suppressed longing, and despair, maybe a bit of rage. The protest has stopped, and now you’re mostly numb. You may sleep a lot, or do escape activities. There’s a giving up on others and on yourself.

Both phases at once

So in protest, we protest, sometimes furiously! In shut-down, we give up.

What happens if we get stuck between the two phases?

Well, we  get passive-aggressive! Or we reach out in ways that are less than effective. The near certainty of abandonment that you feel makes you feel futile in reaching out, but a part of you is also telling you that you must try to get help.

When these two strategies duel, you may end up asking for help in exasperating ways that preclude the possibility of someone else truly helping.

Well, why not? If you’re convinced nothing will help you anyway, why would you (and how could you) be precise in your request?

And once your helpers fail, and you’re all alone, then at least you’re on familiar ground.

Is there help for this?

Yes. This fear and anguish around abandonment and the fear of it is all about not really believing that help is possible, of course. So from the heart of these feelings, you might not believe me. And that’s okay.

There really is help, though. This really can change.

It’s hard to change this all by yourself. The antidote to abandonment isn’t self-help. The antidote to abandonment isn’t to do something in lonely isolation.

The antidote to abandonment is connection.

How do you connect when connecting is the whole problem?

Finding a counselor who can map your emotions to unmet young needs can be a big help. Certainly, finding someone with empathy who understands that your feelings make sense will help too.

 

 

 

Connection Survival Style: When longing is mixed with dread

A client walks into my office. She sits down, hunched over. Her face is pale. Her hands shake.

I say hi, and she says hello robotically almost, a fake smile covering her face. Then she looks down, away. Then stares at me, trying to keep eye contact. She’s heard, after all, that it’s only polite.

Her issues? They vary. People with the “connection survival style,” a phrase coined by Laurence Heller, often talk about a feeling of emptiness, and say, “I want to find out who I am.” Sometimes, they pride themselves on not needing anyone, but they are starting to feel twinges of longing, or they’re starting to develop a close relationship. But as their connection grows, so does their fear. Of being too much. Of losing their independence. Often, it’s a fear too old, too primal, to put into words.

She may have very well-rehearsed social skills. Or she may be huddled in her home most of the time, maybe spending most of her time with animals, or on nature trails. Whether she presents as sophisticated and poised or she presents as ill-at-ease, she’s likely dealing with the most fundamental of our emotional needs as an infant:

She didn’t get the level of connection she needed to really feel like she could be herself. She may not feel that she has a real self. She has been trying like mad to mirror others, in hopes that, by approximating the moves of connection, she’ll find her way in, find her way to being welcome.

At the same time, she’s terrified to reach out. Terrified to want. Terrified to connect.

Longing mingles with dread. Possibility and hope mingle with fear and despair.

She has a deep yearning for connection. But she fears connection too. Because it wasn’t dependable when she was young. Maybe her parents were ill, or preoccupied. Maybe they weren’t nice to her. Maybe they communicated to her, with their hurried way of tending to her young needs, that she was a burden. Maybe her birth had complications, leading to a less-than-warm and welcoming vibe in those very first moments, or she was ill as an infant.

Are you struggling with the connection survival style? Here are some indicators that you may be:

  • You feel like you don’t know who you really are.
  • You struggle with feelings of meaninglessness, emptiness.
  • You sometimes feel spacey, or like you’re floating, or disconnected somehow.
  • Other people feel foreign to you somehow, like you “don’t belong here”. Relationships don’t make intuitive sense. You don’t feel welcome or a part of things, no matter what. You may have learned lots of ways to compensate for this, but at heart, you feel like you’re acting somehow, going through the motions.
  • You experience unexplained fatigue, tension, and aches and pains.
  • You aren’t in touch with feelings of hunger and fullness. You may undereat or overeat, or forget to eat until painful hunger takes over, or until you’re physically weak.
  • You experience fear of interacting with others, and try to avoid social situations.
  • You long for closeness to someone, but once you do get close, you get scared. Fear of abandonment creeps in, or anger at unmet needs, or you cycle between feeling exhilarated and disconnected.
  • You feel this underlying sense of dread in the pit of your stomach almost all. the. time. It may attach itself to different things happening in your life, but it seems wordless, sourceless, everpresent. Sometimes it’s a dull background feeling, and sometimes it almost overwhelms you.
  • You feel a lot of shame about wanting anything, about making yourself known, about speaking up — about many things. You may, deep down, feel ashamed for existing.

2 Subtypes of the connection style — or, in other ways, two common ways people escape the pain of their unmet connection needs:

  • Intellectualizing. You escape into the world of your thoughts.  If people ask you how you feel, you tell them what you think. If you start to feel something, you start working to think your way out of it. Maybe you analyze everything. Maybe people tell you you overthink things. When the longing in our hearts feels crushing, we go elsewhere: One place we can go to is the safe world of thinking. Maybe you’ve developed research skills, or hidden in the world of books. You probably have a great breadth of knowledge. But somehow, all that knowledge hasn’t brought you closer to knowing who you are.
  • Spiritualizing. If this is a way that you’ve worked to meet your connection needs, you are likely very sensitive to the spiritual world. While this is a gift and a resource, Laurence Heller also hypothesizes that you may be so skilled in picking up on spiritual things because it “has never felt safe to land on the planet.” Not feeling connected to people, you connect to God or spiritual beings instead.

Here’s the good news:

We all have a fundamental need to connect, and we have the ability. You do too! The struggles you have just indicate that the need hasn’t been met for you. The ways it’s getting met now may still feel too “loud,” too “wordy.” Because in our first few months, we need softness, welcome. It’s possible you didn’t get enough nurturing for you to quite land within your own body and your own experience.

Your shame isn’t based on a badness in you, even though it feels so deeply that way. It’s based on very young stuff. When we’re too young for words, we can have these very scary, big, feelings. But in that time of our lives, we don’t have the ability to differentiate those bad feelings from us. Those feelings feel like the whole world!

As we get older, we start coming up with reasons we feel awful. One reason we can come up with is, “I must feel awful because I am awful!”

Also,  if we feel unwelcome or unable to deeply connect  for long enough, we can start to give up hope, without being able to give up the need. If we give up the need, we start feeling that our need is bad. That we are unwelcome, unwanted, unlovable.

But that’s not the case. The case is that, for whatever reason, you missed out on something we all need when we’re young. (This can happen for all kinds of reasons, even in really good families, by the way!)

This can change. It takes time, it takes gentleness, and it takes patience. It takes a safe relationship. Some people find this through a pet, and then later on, they find a partner.

Some people find this first in therapy or coaching that focuses on connection to their bodies and their emotions and to another person, safely, incrementally, step by step.

The connection survival style is a set of ways you learned to adapt, to survive, when your needs weren’t being met.

Now, the task is for you to connect to yourself, maybe for the first time. Sometimes, this starts with very simple things, like body awareness.

Often, we need a “safe enough other” in order to do this. A therapist who understands something about this survival style and how to work with your emotions, your body, your nervous system, and your spirituality — will have a good chance of helping you to navigate your way safely, gently, and gradually — into connection with yourself, and with others.

It’s beautiful work. Because the wounds of the connection survival style are preverbal, the therapy work we do around it is often difficult to put into words too.

But when people experience this work, they notice some things start to shift:

  • They start to feel a sense of safety, of welcome, first with me, and then with others.
  • They may notice changes in body temperature, like feeling warmer. Sometimes, they hadn’t noticed they felt cold! But the warmth, they notice.
  • They begin to notice and tend to their bodily signals, like hunger and tiredness.
  • They begin to reach out for connection with others, and to feel like it’s okay to do this!
  • They speak more easily. Some clients have told me that they had a throat constriction and that, in the course of this work, it loosens up.
  • They may even breathe more easily! When you’re unsure of yourself and your welcome, it can be like a trauma in your body. You may have tightened up, and you may be unconsciously holding your breath much of the time, or breathing shallowly. This work tends to help people to feel an openness in their chests, and to begin to breathe more deeply.
  • You feel settled, centered, calmer.
  • You start saying, “I would like….”, “I prefer….”, “I’m really feeling a longing for…..”
    And you can act on your wants and yearnings! Some clients say this gives their lives an organization that it’s never had before, that it’s like going from floating around waiting for things to happen to knowing what they want and feeling that, at least much of the time, they can make it happen.
  • Your shame diminishes, and as this happens, you get in touch with healthy anger. Anger helps you to set boundaries, to know when you’re not getting what you need, and to advocate for yourself.

The transformation in therapy with folks with the connection survival style is profound, as you can likely tell from this list.

This kind of work goes way beyond teaching you strategies or relationship skills. Clients who go through this work, and stay with it, say that they feel like they’ve finally come home. They say they feel like they know and like who they are.

They sometimes have difficulty putting into words how profound the changes are. But they do say that they can feel the shift in their bodies, in their emotions. Their loved ones say they too notice a deep difference.

You can experience profound shifts if you’re struggling with this style.

*This style and 3 others are explained in depth in Laurence Heller’s book, “Healing Developmental Trauma.” Laurence has offered a training called “NARM”, a method that combines Somatic Experiencing and relational work. But there are lots of people who know how to work with this. You’ll want to look for someone gentle and who can help  you to compassionately notice your present moment experience and who can help you to gently begin to get a sense of welcome, room for you to be, room for you to want things, room for you to know yourself.