Writing and Mental Health

Notes

Content warnings
Backstory (IOP)
- IOP after burnout got too bad
- Learned a lot of skills that apply all over
- Opposite of shame is pride, thus opposite action is to talk about it (thus pride, destigmatization, etc)
- Name emotion to address reaction/expression
- Started tying to writing re: Toledot
Disclaimer
- IANAD
- A lot of these are my interpretations
- Only hope I can help by sharing
Definitions
- SUDs (esp re engaging w/ skills)
- Activation vs depression
- Shotgun approach
- Fancy names and acronyms are built to let them come to mind more easily
Vulnerabilities
- PLEASE skill
- Physical iLlness
- Eating
- Avoid mood-altering substances (but take meds)
- Sleep
- Exercise
Reactive skills (low to high SUDs)
- Cognitive distortions/negative self-talk
  - perfectionism (not good enough)/editing in place, shame
  - check the facts, opposite action (crappy flash fiction), chain analysis, “1st thought = conditioning, 2nd thought = choice, build habits to modify choices”
- Executive dysfunction
  - writer’s block
  - IMPROVE/ACCEPTS, cope-ahead, opposite action (flash fiction, no editing)
- Rumination
  - slow velocity, can’t start, catastrophizing
  - wise-mind, radical acceptance, opposite action (tell yourself you’re doing so)
- Emotional distress
  - not understanding why can’t write, burnout, catastrophizing
  - STOP, willingness, emotional wheel
Proactive skills
- Mindfulness
  - aspirations
  - gratitude
  - one-mindfulness
- Habit-building/exercises
  - intentionality
  - proactivity
- Dialectical thinking
  - Importance of ‘and’
  - Accepting growth
- Self care
  - FAST/self respect
  - Building positives/accepting success
It’s all kind of about self-worth, because without that, it’s easy to get stuck

Handouts

All handouts taken from DBT Skills Training Handouts and Worksheets by Marsha M. Linehan.

Selected handouts to go along with this talk: