How to Stop Falling Apart For Stupid Reasons (DBT Chain Analysis)

Hi, I’m Leif E. Greenz and I’m constantly falling apart for stupid reasons as a result of PTSD. In today’s video, I’ll walk you through the dialectical behavioral therapy (DBT) chain analysis skill using my recent episode as an example.

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A chain analysis is a way of looking at “negative” events (or non-events, e.g., forgetting to complete an assignment) and figuring out where things went wrong. Chain analyses involve looking at vulnerability factors, biological changes, action urges, problem behaviors, and consequences. If you use this skill regularly, you’ll learn how to stop falling apart for stupid reasons, too!

When we see how each component of the chain analysis connects, we can learn to soothe ourselves earlier in the chain so that we don’t lose control of our words and actions later on as a result of past traumas and PTSD.

In this video, you’ll see me falling apart over something EXTREMELY stupid and embarrassing on the surface. Using that episode as an example, I’ll guide you through three DBT worksheets and a simple chain analysis to show where I went wrong and what I can do differently next time.

Click the links below to access the worksheets and follow along!

The following worksheets are from “DBT Skills Training Handouts and Worksheets, Second Edition” by Marsha Linehan:

“Observing and Describing Emotions” (Worksheets 4 and 4A) — https://tinyurl.com/y85y774b

“Figuring Out How to Change Unwanted Emotions” (Worksheet 6) —
https://imgur.com/NBMMtq9

Simple chain analysis layout: https://imgur.com/mqqGeXs

I hope you enjoyed today’s video! Try out the chain analysis exercise and let me know how it goes in the comment section!

xo,
Leif E. Greenz

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BPD Stigma: When Misogyny and Mental Illness Collide (BPD vs. C-PTSD)

Hi, I’m Leif E. Greenz and I think borderline personality disorder (BPD) is often a sexist, scapegoat diagnosis. I am tired of the stigma and misogyny and I know many of my BPD-diagnosed loved ones are tired of it, too.

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I made this video at a viewer’s request, as BPD stigma is something that most people with the disorder deal with.

Borderline personality disorder IS about gender. I normally wouldn’t make such an assertion, but based on my own experiences and research, I have found it (over and over again) to be true.

In this video, we’ll explore different aspects of BPD stigma and how it relates to other mental illnesses. We’ll talk about alternatives to the BPD label, namely C-PTSD. My ultimate suggestion to mental health professionals is to drastically change the criteria for BPD or eliminate the diagnosis completely.

To my point about BPD vs. sociopathy: I understand that, because we are all so drastically different, some sociopaths may experience what could be called empathy. However, a lack of empathy is one of the defining characteristics of ASPD (anti-social personality disorder), whereas TOO MUCH empathy is a defining characteristic of BPD, which means the foundational attributes of the disorders are complete opposites. For that reason, I believe they need to be in wholly separate categories.

Note: I realize that not everyone with BPD has been traumatized. My point in this video is that traumatized people need different resources than non-traumatized people and that putting us in the same category can have dangerous consequences.

Have you faced stigma because of your BPD diagnosis? How did it make you feel? Let me know in the comments.

Here’s the article I mentioned, called “Embrace the Benefits of Borderline Personality Disorder:” https://www.healthyplace.com/blogs/bo…

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PTSD Anniversary Effect: 15 Coping Strategies (Toolbox Tuesday)

Hi, I’m Leif E. Greenz and I’m in the middle of a trauma anniversary. Today, I’m going to share 15 coping strategies for surviving the PTSD anniversary effect.

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As most people with PTSD (and C-PTSD) know, trauma anniversaries can be devastating. There are even two terms for the phenomenon: the anniversary effect and the anniversary reaction. Both refer to what happens when an anniversary day/month/season rolls around and can be broken down into four main symptoms: intrusion, avoidance, arousal, and mood changes. (From the U.S. Department of Veteran Affairs)

In this video, I’ll share some of my personal experiences with trauma anniversary reactions, since I happen to be going through one as I write this. In the second half of the video, I’ll share 15 tips and tricks for surviving your own trauma anniversaries. This is Toolbox Tuesday, after all!

If you enjoyed this video, please give it a thumbs up and subscribe to my channel for regular updates. I post mental health videos every Tuesday and Thursday, so hit the bell icon to make sure you get a notification every time I post!

How do you cope with the PTSD anniversary effect? Let me know down in the comments. If you try out any of these tips, I’d love to hear from you about how it went.

Thanks so much for watching my video! See you Thursday.

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6 New Tricks to Stop a Mental Breakdown (C-PTSD Dissociation)

Hi, I’m Leif E. Greenz and welcome to the first episode of my new series, Toolbox Tuesdays!

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Do you suffer from severe dissociative episodes, flashbacks, or general mental breakdowns related to borderline personality disorder (BPD) or post-traumatic stress disorder (PTSD)? Today you’ll learn six simple tricks for stopping your breakdowns in their tracks.

These methods include adjusting your body temperature with ice and water, intensely exercising, dying your hair, painting your face, hanging out with animals, and grounding yourself by literally getting on the floor.

These tricks are specifically designed to help folks with BPD and PTSD, but anyone can benefit from them!

The DBT (dialectical behavioral therapy) skill I draw from in the first half of this video is called TIP — temperature, intense exercise, and paced breathing. I’ll show you the most effective ways to implement this skill during a severe mental health crisis.

Thanks so much for watching! If you have questions, concerns, or ideas for future videos, leave a comment down below. I would love to hear from you!

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WHAT IS TOXIC EMPATHY? (BPD Relationships)

Hi, I’m Leif E. Greenz. In today’s video, I’ll be talking about how borderline personality disorder (BPD) and complex post-traumatic stress disorder (C-PTSD) can lead to what I call “toxic empathy,” which is essentially empathy that doesn’t serve you — or worse, empathy that destroys you.

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I’ve notoriously made friends with lots of shady characters who use, abuse, and exploit me. Why? What is it about toxic people that PTSD and BPD sufferers are so drawn to? Today, we’ll set out to find the answers.

In the second half of the video, I’ll discuss how to make room for healthier relationships. I’ll also introduce the dialectical behavior therapy (DBT) concept of relationship circles and help you decide which relationships should go where.

Thanks for watching. Please feel free to ask any questions or submit video requests in the comments and I’ll be sure to reply.

Love,

Leif E. Greenz

PTSD and Obsessive Thinking (C-PTSD Symptoms: Rumination)

Hi, I’m Leif E. Greenz and I struggle with obsessive thinking.

Rumination: What is it? Why do we do it? How can we stop? This video covers the basics of rumination and how it relates to post-traumatic stress disorder (PTSD) and borderline personality disorder (BPD).

Intrusive thoughts can be extremely destructive, but there are plenty of ways to fight them. I’ll review different dialectical behavioral therapy (DBT) skills you can use to calm your ruminations. I’ll also share my theories on why we ruminate. If you enjoyed this video, be sure to subscribe to my channel for regular updates!

Check out my YouTube channel! https://youtube.com/user/leifegreenz