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Rachael Julstrom LPC

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Finding Middle Path PodcastFinding Middle Path PodcastTop 5 Reasons People Start TherapyHere are the top 5 Reasons People Start Going to Therapy.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/rachael-k-julstrom/message Support this podcast: https://podcasters.spotify.com/pod/show/rachael-k-julstrom/support2023-01-2715 minFinding Middle Path PodcastFinding Middle Path PodcastIs it the Most Wonderful Time of the Year?With the stress of the holidays it is important to know what are the things making this holiday season vastly different than the past few years. Remember we have had a rough 2 years and now all the sudden we are "back in the swing of things". This is the perfect time to practice boundary setting and making sure we are using our Interpersonal Effectiveness Skills from DBT.  Also, to COPE AHEAD we want to make sure we set good intentions for the season and Decide what YOU want this Holiday season is going to look like for y...2022-12-0821 minFinding Middle Path PodcastFinding Middle Path PodcastPros and Cons of Telehealth Therapy with Bonnie MonahanIn this episode we are joined by Bonnie Monahan, LPC, PLPC to explore the various Pros and Cons that are associated with Telehealth and In-Person therapy. Depending on the type of therapy your are doing and your type of therapist there are many pros and cons. From saving money and time by doing Telehealth to wanting to just get away to a quite place outside of your home for in-person therapy. It is important to see all sides of something to help you make a decision on what works best for you. Want to learn more about...2022-08-1728 minFinding Middle Path PodcastFinding Middle Path PodcastThe Therapeutic Relationship and AllianceWe are officially back! Welcome to season 2 of Finding Middle Path, a podcast that explores all things DBT (Dialectical Behavioral Therapy) and the resources around it. We are excited to be back and to continue to explore resources.  The Therapeutic Relationship and Alliance is a vital part of therapy.  Music : Journey by Atch https://www.youtube.com/watch?v=sIaZg9d6mjg --- Send in a voice message: https://podcasters.spotify.com/pod/show/rachael-k-julstrom/message Support this podcast: https://podcasters.spotify.com/pod/show/rachael-k-julstrom/support2022-08-0108 minFinding Middle Path PodcastFinding Middle Path PodcastInterview with Emily Keehn with Timberline KnollsWe are so honored to have Emily Keehn, LPC - Speak with us today on behalf of Timberline Knolls a treatment facility in the suburbs or Chicago. Timberline Knolls ( TK ) is a Mental Health Residential Treatment program that focuses on using DBT ( Dialectical Behavioral Therapy ) with their clients. They have many other programs that and we are thrilled to talk to Emily who has been with TK for 6years and to see the development of many of their programs. If you want to find out more about TK please visit https://www.timberlineknolls.com/. They also have a wonderful...2021-08-3130 minFinding Middle Path PodcastFinding Middle Path PodcastKevin Hart is a DBT ResourceEver wonder how to get yourself to feel more in control of your emotions? It takes practice. In this resource we are practicing "Turning the Mind" and "Opposite to Emotion." With Kevin Hart it is shifting any emotion to humor. It is a distraction that helps to step away from whatever intense emotion you are having to help you self regulate. Then once you feel more in control you go back to whatever was causing you distress and you can validate and problem solve if needed.  Kevin's book "I can't make this up" is a great...2021-08-2405 minFinding Middle Path PodcastFinding Middle Path PodcastWhy Telehealth is important for Mental HealthSince our office has been doing Telehealth since March 2020, we havn't had anytime to discuss the benefits of Telehealth in a Mental Health Setting. It is no secret that there is a Mental Health crisis that we are still in. Many are from the original wave of COVID and a mix of the political environment. Now it is a mix of wanting to find a normal and still trying to fit in the old way of doing things. There has been so much change in the the last year alone, it has been hard for people to find a...2021-08-1721 minFinding Middle Path PodcastFinding Middle Path PodcastInterview With That Darn AmygdalaMeet Carissa Weber who is a licensed professional counselor (LPC) and a clinical substance abuse counselor (CSAC). She has always been drawn to mental health, especially in ways to help others feel better. While she was in college, she studied nursing and how the brain works. She is applying this knowledge to the Finding Middle Path Podcast and teaching us about the biology of validation. https://thatdarnamygdala.com/about-me-the-short-version/ FB/P/IG: @ThatDarnAmygdala Twitter: @AmygdalaDarn Book Club: https://thatdarnamygdala.com/book-club/ Carissa also has a Workbook coming out in...2021-08-1030 minFinding Middle Path PodcastFinding Middle Path PodcastInterview with Amber SeaterMeet Amber Seater, LPC. She has a heart to work with those who are struggling with trauma and sexual assaults. She uses a wholistic approach and integrates yoga with various types of therapies. Listen as Amber talks about validation and how she uses it in her counseling.2021-07-2729 minFinding Middle Path PodcastFinding Middle Path PodcastA Moment of Vulnerability ( from a therapist )Learning to be vulnerable comes from practice. Here is a moment to learn more about Rachael Julstrom and hear her heart and how she struggles with anxiety and how she uses DBT to help with her everyday emotions. 2021-07-0622 minFinding Middle Path PodcastFinding Middle Path PodcastKnow the Warning Sings of Suicide 1-800-273-82551-800-273-8255 Here is the number for the National Suicide Prevention Help Line According to the National Institute of Mental Health The behaviors listed below may be some of the signs that someone is thinking about suicide. Talking about: Wanting to die Great guilt or shame Being a burden to others Feeling: Empty, hopeless, trapped, or having no reason to live Extremely sad, more anxious, agitated, or full of rage Unbearable emotional or physical pain Changing behavior, such as: Making a plan or researching ways to die Withdrawing from friends, saying good bye...2021-07-0221 minFinding Middle Path PodcastFinding Middle Path PodcastApplying DialecticsAfter learning what dialectics are, it is important to see how we apply the concept and how we challenge the old black and white / opposite thinking.  We use 2 resources this week. Lane Peterson - DBT Skills Training Manual and Atomic Thinking - James Clear  ( all on amazon ) .2021-06-1823 minFinding Middle Path PodcastFinding Middle Path PodcastUnderstanding DialecticsDialectics are helpful way to view the world. In simple terms, it is when two opposing truths can be true at the same time. Dialectics are helpful way to view the world. a.) Dialectics teach us that there are more than one way to see a situation and more than one way to solve any problem. b.) Dialectics consider all people to have unique qualities and different points of view. c.) Dialectics stress the important of looking at the world with an open mind, without absolutes, avoiding black and white, all...2021-06-1121 minFinding Middle Path PodcastFinding Middle Path PodcastBehavior Chain Analysis ToolThe Behavior Chain Analysis Tool is used many times through out the DBT treatment. It can feel overwhelming to some and it is designed to help the client and therapist both understand all the surrounding elements that cause problematic behavior.  Find the worksheet at www.findingmiddlepath.com 2021-06-0418 minFinding Middle Path PodcastFinding Middle Path PodcastRelationship Repairs and the 25 Red FlagsRelationships take work. The healthy ones show signs of repairs and valuing each other in the relationships. The Toxic ones have warnings signs and Red Flags. Be Sure to check out the full list of the 25 Red Flags at our Website www.findingmiddlepath.com   2021-05-1513 minFinding Middle Path PodcastFinding Middle Path PodcastDBT+5 Love LanguagesHave you head of the 5 Love Languages? This is a book written by Gary Chapman that helps any relationship to understand how they give and receive love. Identifying and defining each one will help you in communicating with your partner what you need and better understand their needs as well. Find out more at www.findingmiddlepath.com  2021-05-0719 minFinding Middle Path PodcastFinding Middle Path PodcastDBT + 10 Laws of BoundariesWhen learning how to be the most effective in relationships we not only need to learn the criteria of when to say no and when to say yes, it is nice to have additional criteria to build from. This is information that is found in the book Boundaries by Dr. Henry Cloud and Dr. John Townsend.  See more at www.findingmiddlepath.com 2021-04-2924 minFinding Middle Path PodcastFinding Middle Path PodcastTherapy Interfering BehaviorsTherapy Interfering Behaviors are behaviors that a client or therapist can have that interrupts the therapeutic process. This list is important ( find list at www.findingmiddlepath.com )  to keep handy to revert to when you feel something is “off” or you are “plateauing” in therapy. Call out the behavior so you can have the best therapeutic experience. 2021-04-2323 minFinding Middle Path PodcastFinding Middle Path PodcastEffectively saying YES and NO.Do you know how to effectively say YES and NO? The following is the DBT criteria for how to learn the intensity and the criteria on asking for a need to be met or for you to say no effectively and still maintain the relationship. Find more at www.findingmiddlepath.com 2021-04-1614 minFinding Middle Path PodcastFinding Middle Path PodcastThe FAST Skill and Bringing It All TogetherIn Interpersonal Effectiveness the DEAR MAN, GIVE, FAST skills they all work together. We finish up the 3 part skill series as we discuss the FAST skill and then talk about how all 3 come together.2021-04-0913 minFinding Middle Path PodcastFinding Middle Path PodcastGive Skill and Levels of ValidationThe GIVE Skill in Interpersonal Effectiveness is a great reminder of our approach and how we address people who we are asking something from or saying No to. It is hard to set boundaries and learning how to ask for our needs to be met. The give skill is a way to slow it down, focus on the things you can control ( such as your body, tone of voice and approach ) and getting what you need.2021-03-2621 minFinding Middle Path PodcastFinding Middle Path PodcastTherapy Interfering BehaviorsTherapy Interfering Behaviors are behaviors that a client or therapist can have that interrupts the therapeutic process. This list is important ( find list at www.findingmiddlepath.com )  to keep handy to revert to when you feel something is “off” or you are “plateauing” in therapy. Call out the behavior so you can have the best therapeutic experience. 2021-03-1923 minFinding Middle Path PodcastFinding Middle Path PodcastInterpersonal Effectiveness - DEAR MANWant to learn how to effectively ask for what you WANT and what you NEED? DEAR MAN is the skill for you. Now that I have given you the sales pitch, I am sure you are wondering how true and effective this skill is. Why not try it?2021-03-1925 minFinding Middle Path PodcastFinding Middle Path PodcastIntro to Interpersonal Effectiveness SkillsWhile we move into the section of Interpersonal Effectiveness of DBT it is important to know our goals and set a corse of what we are intending to learn. Learn more at www.findingmiddlepath.com   2021-03-1115 minFinding Middle Path PodcastFinding Middle Path PodcastEmotion Regulation - ABC PLEASE SkillThe ABC Please skill are important for many reasons. We not only need a way to validate our emotions when they happen ( like we just learned in Fitting the Facts ) we also need to know all the different reasons our mood is impacted. Find out more at www.findingmiddlepath.com   2021-03-0520 minFinding Middle Path PodcastFinding Middle Path PodcastResource : Seasonal Affect DisorderWinter can be tough for many reasons. It is dark, there is snow and many times we just want to stay in. Most of that is ok, it is when it starts to impact other areas of our lives and we start to see our mood declining. This is the purpose of knowing the difference between down mood, a depressive episode and something called Seasonal Affect Disorder.  Find out more at www.findingmiddlepath.com 2021-02-2612 minFinding Middle Path PodcastFinding Middle Path PodcastEmotion Regulation - Changing Emotions / Opposite ActionSince we have been journeying through the Emotion Regulation part of DBT we have gotten to the Changing your Emotion and Opposite Action. This is where we move from validation into action. We identify the initial urge we feel when the emotion pops up and what action we need to engage in to start to conquer the emotion. These simple acts of recognizing the emotion, validating it and then deciding what to do next is starting to add up. You will start to see where the change is happening. Find the chart and other information at www.f...2021-02-1924 minFinding Middle Path PodcastFinding Middle Path PodcastEmotion Regulation - Problem SolvingWhen you have a problem ( any problem ) we can become overwhelmed in finding an answer. Often times we need some steps to help us get control of our emotions and know where to even begin. Problem Solving in DBT happens after we have realized that an emotion is justified ( or Fits the Facts ) and we have given ourself some validation.Check out the chart and find out more at www.findingmiddlepath.com 2021-02-1215 minFinding Middle Path PodcastFinding Middle Path PodcastResource : 10 Simple Solutions to Adult ADDWe recently reviewed the book 10 Simple Solutions to Adult ADD: How to overcome Chronic Distraction & Accomplish Your Goals on our Podcast. I discussed how I have personally used this book and how I use it in our practice. As a DBT therapist I use the skills in my daily life and I teach them. Yet as I use the skills I find ways to expand the skills and interweave books that help a person become an overall Skillful Person.2021-02-0917 minFinding Middle Path PodcastFinding Middle Path PodcastEmotion Regulation - Fitting the Facts - Part 2We are finishing up the Fitting the Facts/Justified Emotions with discussing : Jealousy, Shame, Guilt and Love. Learn that emotions have a purpose and when they fit in the facts then you can learn to validate those emotions. Remember, learning DBT skills is learning small changing skills that add up to big change for a life time. Be sure to check out the chart at www.findingmiddlepath.com . 2021-02-0522 minFinding Middle Path PodcastFinding Middle Path PodcastEmotion Regulation - Fitting the Facts - Part 1This is Part 1 of Emotion Regulation and understanding the skill Fitting the Facts and Justified Emotions. Each one of our emotions has a purpose and knowing how to Validate them first helps us to control them and then learn what to do next. This skill is so powerful in teaching you how to understand their true purpose. Be sure to check out the chart that goes along with it at www.findingmiddlepath.com. 2021-01-2922 minFinding Middle Path PodcastFinding Middle Path Podcast2021 Mental Health Vision Board and Setting GoalsSetting goals are not just for the New Year. Let's do a check up on our Mental Health and talk about some In Session and Out of Session goals for the year. Find the worksheet at www.findingmiddlepath.com and we can get going together.  2021-01-2228 minFinding Middle Path PodcastFinding Middle Path Podcast3 Pillars of Mental Health ( not 4 )2020-12-0317 minFinding Middle Path PodcastFinding Middle Path PodcastGrief around the Holidays2020-11-3013 minFinding Middle Path PodcastFinding Middle Path PodcastDistress Tolerance Review and the Beginning of Emotion Regulation2020-11-1920 minFinding Middle Path PodcastFinding Middle Path PodcastThe STOP skill and DBT Pros and ConsLearn how to Quickly regain control of a highly distressing situation. Then if we need to do a longer DBT skill to help problem solve we move into DBT Pros and Cons. 2020-11-1218 minFinding Middle Path PodcastFinding Middle Path PodcastAre you being Willing or Willful?Learning the difference between Willing and Willful and how to challenge yourself to take away judgment and open your awareness and how to have small changes to lead you to happiness. 2020-11-1115 minFinding Middle Path PodcastFinding Middle Path PodcastThe DBT Improve Skill``Learn how to improve the moment by using the DBT acronym IMPROVE.2020-11-0516 minFinding Middle Path PodcastFinding Middle Path PodcastSelf Soothe through the 5 SensesUsing the basic skills you were born with. Learn how to use the simple 5 senses to help through distressing times. 2020-11-0516 minFinding Middle Path PodcastFinding Middle Path PodcastBoundaries during COVID-19, Election Year and the Holidays.COVID Fatigue, Election Fatigue and the Holidays are a great time to sure up your boundaries and make sure you are staying true to your values and what you can control and what you are responsible for. Saying NO is NOT easy, so I have provided a few easy concepts to use during this time to help take care of self and say NO! 2020-10-2116 minFinding Middle Path PodcastFinding Middle Path PodcastResource - Carol Lozier - DBT Therapeutic Activities Ideas for Kids an CaregiversAs a therapist I have used a few of the mainstream DBT books that help clients individually and in a group setting and while they are good, I would like for you consider the following workbook as a great addition for your DBT toolbox.Carol Lozier is a wonderful DBT writer and social worker who has been doing this for 30+ years and has written other books on DBT and helping those to understand the skills.I was gifted this book during the COVID-19 Pandemic and while writing my own workbook. This workbook is so wonderful...2020-10-2106 minFinding Middle Path PodcastFinding Middle Path PodcastDistress Tolerance - TIPP SkillThe TIPP Skill is a quick intervention that is used to change your body chemistry, so that you can begin to regain some control and then look for validation or problem solving. This is especially helpful in a panic attack situation or where you have just been triggered and feel numb. 2020-10-1516 minFinding Middle Path PodcastFinding Middle Path PodcastDistress Tolerance - ACCEPT SkillIn DBT it is important to know what to do in the time of Crisis or BIG EMOTIONS. In this episode we discuss Distress Tolerance and practical ideas in what to do in those moments. These are excellent life skills for anyone and how to interrupt any behavior that brings on additional distress in your life. 2020-10-0919 minFinding Middle Path PodcastFinding Middle Path PodcastPracticing Mindfulness with Mindful EatingThis is a BONUS episode to help practice mindfulness. You will need a Piece of Chocolate or Candy to do this activity. I used Hershey Chocolate Kisses. www.findingmiddlepath.com  2020-10-0606 minFinding Middle Path PodcastFinding Middle Path PodcastMindfulness - The What & How Skillswww.findingmiddlepath.com 2020-10-0318 minFinding Middle Path PodcastFinding Middle Path PodcastSleep Hygiene - DBT Sleep Protocol2020-09-3019 minFinding Middle Path PodcastFinding Middle Path PodcastReducing Vulnerabilities - DBT Please Skill2020-09-2720 minFinding Middle Path PodcastFinding Middle Path PodcastGoal Setting in DBT TherapyHow to get the most out of therapy, set goals and achieve them. What are some ways you have tried to set goals in the past and what caused them to not get achieved? 2020-09-2420 minFinding Middle Path PodcastFinding Middle Path PodcastTop 3 Non DBT Books ( Resources )These are my Top 3 Books that are NON-DBT:Boundaries – Dr Henry Cloud and John TownsendCo-Dependent No More – Melody BeattieTrauma Stewardship -Laura van Dernoot Lipsky2020-09-2017 minFinding Middle Path PodcastFinding Middle Path PodcastWhat to know when beginning DBT.What to know at the beginning of starting DBT ( Dialectical Behavioral Therapy). Some key elements all clients should be aware of are: Individual Therapy SessionsCoaching CallsDiary CardsGroup TherapyEach is a vital part of DBT and add an extra element that some other therapies do not offer. What questions do you have about DBT? Find me on IG @FindingMiddlePath. www.findingmiddlepath.com 2020-09-2015 minFinding Middle Path PodcastFinding Middle Path PodcastFinding Middle Path - IntroWelcome to a new Podcast about all things DBT ( Dialectical Behavioral Therapy) and all resources around it.Though this podcast it will be structured around the Fundamentals and skills and to share personal stories of people who have grown through DBT and have developed a life worth living.Overall, I want you to ask any questions about therapy and get over the stigma of reaching out for help. “It is Ok Not to Be Ok.”2020-09-1205 min