Atlanta LPC Counseling Services, LLC - Tracey Gagne, LPC

Pleasant Events⠀
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The other night, a couple of friends and I got together on Facebook to play a board game.⠀
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Prior to the pandemic, we met every Monday to play board games, and we’ve been missing this. So, we decided to figure out a way to play online.⠀
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There are a variety of ways to do this. We played a card-based game where one of us drew cards that determined our play.⠀
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I have attached an article here for you to read about this as a way to play games with friends.⠀
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https://link.medium.com/4MKit1Vrg8.⠀
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The website Boardgame Arena is mentioned in the article, and it’s a website that my friends and I have used in the past. It’s a great way to play both familiar and unfamiliar games.⠀
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*This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. Also, I have written a blog post on this subject. To visit my website, please check my bio!⠀
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I don’t know about you, COVID-19 has lasted longer than I expected it to. And, I’m tired. ⠀
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I can’t tell you how many posts I’ve read on social media recently about people hitting walls with the emotional side of the pandemic. ⠀
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Additionally, there are so many people I have spoken to who want to know what else they can do because “the skills aren’t working.”⠀
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That certainly may feel like reality, and it remains necessary to engage in skills. What I’m talking about here are Emotion Regulation skills. Many people are at the end of their ropes—my five-year-old told me last weekend that he believes we need a vacation—and probably have the urge to avoid, or to use Distress Tolerance skills.⠀
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I get it. I find myself there sometimes, too.⠀
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The thing about DT skills is that they are meant for distress that is relatively short in duration—they aren’t meant to be “life skills.”⠀
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That’s why we need to focus on ER skills. Marsha Linehan provides a list of 225 pleasant events that people can try out. Lane Pederson also has an extensive list. Although, you probably don’t need these.⠀
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What you do need—probably—is to schedule at least one activity every day that you enjoy, something that you can look forward to each day. And, engage in it mindfully—practice your Participate skill. ⠀
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Remember that the goal of emotion regulation is to decrease your vulnerability to negative emotions and increase your vulnerability to positive ones. During a time like a pandemic, this may not feel like much.⠀
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And, it’s everything.⠀
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*This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀

I’m so excited that this game arrived yesterday! I backed it on Kickstarter because it’s a game based on using DBT skills. ⠀
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I haven’t had a chance to play it yet, and I’m excited about playing with my family in preparation for then playing with my clients.⠀
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I’ll keep you updated on how it goes.⠀
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Vulnerability to Positive Emotions ⠀
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Lately, I’ve been hearing how heavy people are feeling. I’m feeling it, too.⠀
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I’ve been talking to my clients about the importance of Increasing Vulnerability to Positive Emotions or building resilience to negative ones.⠀
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One way to do this is to plan regular joyful events. Do something every day, or as often as possible, that brings a feeling of joy or happiness. The nice thing is that this can include just about anything, unless it will ultimately be harmful in any way. Both Marsha Linehan and Lane Pederson have lists of hundreds of positive events in their respective DBT skills books.⠀
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Something to think about is that currently, it may feel like WORK to engage in positive or pleasant events, and it’s really important that we do so now when there’s so much going on that’s stress-inducing and, if we’re not intentional, will contribute to our having an increased vulnerability to negative emotions, if we’re not already there.⠀
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Some things that we’re doing over here:⠀
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1. Dancing to our favorite songs ⠀
2. Singing ⠀
3. Trying out new recipes ⠀
4. Growing a small garden⠀
5. Telling new made-up stories⠀
6. Going on neighborhood adventures ⠀
7. Learning how to skateboard ⠀
8. Taking epsom salt baths⠀
9. Playing piano and guitar ⠀
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Sometimes, I find that I’m just tired. We also need to listen to our bodies. Rest when we need rest, cry when we need to cry.⠀
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We want to find synthesis. We don’t want to rest all the time, and we don’t want to spend so much time trying to “have fun” that we wear ourselves out.⠀
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You know your body better than anyone else. It’s really important that you listen to it, engage in positive events daily, and get adequate rest when that’s what your body wants.⠀
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Tonight, I made a new restful essential oil blend. I think it’s working!⠀
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*This is a simplified description of this skill. If you'd like to learn more about this skill or how I may be able to help you, please contact me. To visit my website, please check my bio!⠀
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