Shine & Thrive Therapy

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Shine & Thrive Therapy Join me on my journey to better mental health, coping skills and self-care.

Black and white thinking is the opposite of dialectical thinking and keeps us from living in reality. Some examples of b...
21/02/2023

Black and white thinking is the opposite of dialectical thinking and keeps us from living in reality. Some examples of black and white thinking are “Unless I’m perfect then I’m a complete failure.” Or “I’m angry with them right now so they’re a bad person.” Here are some tips to move towards thinking dialectically:

1) Instead of “either-or” thinking, try to use “both-and” thinking.

2) Avoid using extreme words like always, never, you make me, etc.

3) Know that opposites can be true at the same time. “I’m doing the best I can and I can work harder to change.”

4) Use “I feel…” statements instead of “you” statements.

5) Practice looking at all sides to a situation and all points of view.

Your wants and needs matter. It’s ok to set boundaries, even if that makes others uncomfortable.
24/11/2022

Your wants and needs matter. It’s ok to set boundaries, even if that makes others uncomfortable.

When reframing your thoughts don’t forget to self-validate and show yourself kindness. Your emotions, feelings and exper...
19/10/2022

When reframing your thoughts don’t forget to self-validate and show yourself kindness. Your emotions, feelings and experiences are valid. You’re a human being with flaws like everyone else, and that’s ok.

Using "I should..." statements when talking to yourself is a form of self-judgment. Practice showing yourself compassion...
22/08/2022

Using "I should..." statements when talking to yourself is a form of self-judgment. Practice showing yourself compassion, validation, love, kindness and understanding.

Some of my favorite DBT affirmations! These help me accept where I am, what I can and can't control, and what I can do t...
05/07/2022

Some of my favorite DBT affirmations! These help me accept where I am, what I can and can't control, and what I can do to move towards my goals. What are some of your favorite affirmations? Share below!


Knowing these cognitive distortions have really helped me identify unhelpful thinking patterns and challenging negative ...
22/06/2022

Knowing these cognitive distortions have really helped me identify unhelpful thinking patterns and challenging negative thoughts. Link in bio.

These are the questions I ask myself daily to stay dialectical and keep myself on track. Do you find these helpful? How ...
20/06/2022

These are the questions I ask myself daily to stay dialectical and keep myself on track. Do you find these helpful? How do you use DBT everyday?

I am rebranding from DBT Design Printables to Shine & Thrive Therapy. All the same products with a major focus on DBT bu...
20/06/2022

I am rebranding from DBT Design Printables to Shine & Thrive Therapy. All the same products with a major focus on DBT but new goodies to come! 😁

Get the Dialectical Behavior Therapy MEGA bundle for 50% for a limited time!DBT is for everyone! Be more mindful in day ...
20/06/2022

Get the Dialectical Behavior Therapy MEGA bundle for 50% for a limited time!

DBT is for everyone! Be more mindful in day to day life, regulate, manage and process your emotions, learn how to tolerate distress/cope with stress, and improve your relationships/communication skills.


Get this DBT bundle for 50% off! This bundle includes every single DBT skill from the modules Mindfulness, Distress Tolerance, Emotional Regulation and Interpersonal Effectiveness. There are also a ton of bonus worksheets on boundaries, affirmations, self-care and other coping skills.

03/05/2022

They know it’s wrong even if they won’t take responsibility. As much as they gaslight you and make you feel like you’re ...
22/04/2022

They know it’s wrong even if they won’t take responsibility. As much as they gaslight you and make you feel like you’re crazy, you know your truth. You’re not alone.

How are you thinking and acting dialectically today?
08/09/2021

How are you thinking and acting dialectically today?

Using the DBT PLEASE skill reduces emotional vulnerability.
26/08/2021

Using the DBT PLEASE skill reduces emotional vulnerability.

The basics of mindfulness in Dialectical Behavior Therapy.
18/08/2021

The basics of mindfulness in Dialectical Behavior Therapy.

Have you taken your meds yet today?
05/08/2021

Have you taken your meds yet today?

Radical Acceptance is my most used DBT skill. What's yours?
04/08/2021

Radical Acceptance is my most used DBT skill. What's yours?

4 ways to solve a problem in Dialectical Behavior Therapy
03/08/2021

4 ways to solve a problem in Dialectical Behavior Therapy

Just added a Bipolar Journal and Tracker. 24 pages to track your moods, regulate emotions, create an action plan and mor...
08/03/2021

Just added a Bipolar Journal and Tracker. 24 pages to track your moods, regulate emotions, create an action plan and more. More styles to come, have a wonderful day! Get it here https://etsy.me/3bv6F1j or click on the link in my bio. —

Make sure you have a plan when crisis strikes. Know the warning signs, coping skills to use and people to contact. When ...
22/02/2021

Make sure you have a plan when crisis strikes. Know the warning signs, coping skills to use and people to contact. When we’re feeling intense emotions it’s hard to think things through so it’s vital to have a guide. For details find the link in my profile —

So excited to announce these DBT flash cards! They’re perfect for keeping skills in mind on the go. Throw them in your p...
15/02/2021

So excited to announce these DBT flash cards! They’re perfect for keeping skills in mind on the go. Throw them in your purse, use them as bookmarks or place them around the house. They are detailed and have examples for using the skills so you don’t need to be familiar with DBT to use them. I’m planning on adding more styles in the future but if you have a specific style in mind send me a message! Details here: https://etsy.me/3beyvxw — -

29/01/2021

Time is running out! Only a few days left to shop our Virtual Main Street event! A specially curated, small business event highlighting amazing creators and small business owners.

Use code “VALENTINE” by January 31st, and find the perfect gift for your valentine, galentine, or yourself!

Browse the shops here: http://rebrand.ly/2PSVirtualMain.

creates gorgeous custom furniture and epoxy/wood serving trays and charcuterie boards. Surround yourself in beauty.

creates custom gemstone jewelry, including mask chains. Add some sophistication to your masks.
design303 creates inspirational digital downloads for wall art, cards, and stickers. Her creations are perfect for your bare spare-bedroom-turned-home-office-walls.

creates hand-poured soy wax candles and melts. She has a great pop culture
line. Transform your space with her clean scents.

@2.paper.sisters creates fun educational resources to support your kids’ remote, hybrid, or homeschool education. We know how hard it is to balance WFH and homeschool. Let our digital downloads help you and your kids.

28/01/2021

Now offering personalized DBT Diary Cards for therapists. The perfect tool for your practice with your logo and branding. Details here: https://etsy.me/3a6P9P2

27/01/2021

Enter our Virtual Main Street and experience the joy of small business shopping in an easy to browse online format. We’ve collaborated with 5 shops to bring you the best Etsy has to offer for homegoods, inspirational downloads, gemstone jewelry, candles, and educational resources.

This special shopping event is ONLY from January 24th - January 31st. Use code “VALENTINE” for a special savings at each store that is as unique as each of them. Browse the shops here: http://rebrand.ly/2PSVirtualMain.

creates gorgeous custom furniture and epoxy/wood serving trays and charcuterie boards. Surround yourself in beauty.

creates custom gemstone jewelry, including mask chains. Add some sophistication to your masks.
design303 creates inspirational digital downloads for wall art, cards, and stickers. Her creations are perfect for your bare spare-bedroom-turned-home-office-walls.

creates hand-poured soy wax candles and melts. She has a great pop culture
line. Transform your space with her clean scents.

@2.paper.sisters creates fun educational resources to support your kids’ remote, hybrid, or homeschool education. We know how hard it is to balance WFH and homeschool. Let our digital downloads help you and your kids.

Check out this gorgeous bracelet set from Wear Art Tho. I’m a sucker for multiple bracelets and mala beads. 15% until th...
27/01/2021

Check out this gorgeous bracelet set from Wear Art Tho. I’m a sucker for multiple bracelets and mala beads. 15% until this Sunday. Get them while they last! Shop here: https://www.etsy.com/shop/wearartthorva/

26/01/2021

Take a stroll through our Virtual Main Street. Check it out here: http://rebrand.ly/2PSVirtualMain. Treat yourself, you deserve it!

Use the code “VALENTINE” to get a special discount and pop into the shops highlighted below.

creates gorgeous custom furniture and epoxy/wood serving trays and charcuterie boards. Surround yourself in beauty.

creates custom gemstone jewelry, including mask chains. Add some sophistication to your masks.
design303 creates inspirational digital downloads for wall art, cards, and stickers. Her creations are perfect for your bare spare-bedroom-turned-home-office-walls.

creates hand-poured soy wax candles and melts. She has a great pop culture
line. Transform your space with her clean scents.

@2.paper.sisters creates fun educational resources to support your kids’ remote, hybrid, or homeschool education. We know how hard it is to balance WFH and homeschool. Let our digital downloads help you and your kids.

25/01/2021

Noticing and naming our emotions gives us the power to decide what to do with them. Instead of reacting, we can respond. This Feelings Sticker is the perfect reminder to do just that. More details here: https://etsy.me/3c4K4t2

21/01/2021

The perfect journal for those witchy vibes you absolutely love. Sketch, write down your deepest thoughts, jot down your favorite spells and more. Check it out here: https://etsy.me/2M5F1O1

20/01/2021

This Emotions Journal is jam packed with 14 pages to name, track, understand, process and cope with your emotions. More details here: http://ow.ly/O2p530rtvPP

18/01/2021

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