Plum BHS

Plum BHS Transforming lives through skills-based therapy. Unlock your potential for lasting change. Join us!

Plum Behavioral Health Services provides outpatient mental health counseling through secure telehealth. Our clinicians offer evidence-based care, including DBT and RO-DBT, for adults and adolescents across multiple states where we are licensed. Services are provided by appointment in a confidential, professional online setting.

06/05/2026

🌎💚 Happy World Environment Day! 💚🌎

Today is a great reminder that the little things we do really can add up.

Taking a reusable water bottle with you, recycling when you can, planting flowers for pollinators, picking up litter on a walk, turning off lights you aren't using, or spending time outdoors appreciating nature are all small ways we can help care for the world around us.

Nature gives us so much. It gives us places to explore, opportunities to connect with loved ones, moments of peace during stressful times, and beautiful spaces to enjoy. World Environment Day is a chance to appreciate those things and think about how we can help protect them for future generations.

You don't have to make huge changes to make a difference. Even one small action can have a positive impact.

🌱 What's one thing you enjoy doing outdoors or one way you help care for the environment? We'd love to hear about it in the comments!

Wishing everyone a wonderful World Environment Day! 🌍✨

06/05/2026

DBT Class Update

Assigned: June 4, 2026 | Due: June 11, 2026

Assignment: INTERPERSONAL EFFECTIVENESS WORKSHEET 9 (From Interpersonal Effectiveness Handout 12; p. 142) Mindfulness of Others

This week we are focusing on strengthening interpersonal effectiveness by becoming more aware of the people around us during conversations and interactions.

Your task:
Complete Worksheet 9 and practice being mindful of others throughout the week.

What you will be doing:

• Paying attention to another person's words, emotions, and perspective

• Noticing facial expressions, tone of voice, and body language

• Practicing active listening without immediately planning your response

• Reducing self-focused attention during conversations

• Becoming more aware of how others experience interactions

• Strengthening empathy and understanding

• Reflecting on how mindfulness of others affects your relationships

Key insight:
When we slow down and pay attention to others, we often notice information that we might otherwise miss. Being mindful of others can help strengthen communication, build connection, and improve relationships.

Goal:
To practice shifting attention outward and becoming more aware of the experiences of others.

Due: June 11

Bring what you notice to class. We look forward to hearing about your experiences practicing these skills throughout the week.

06/04/2026

RO-DBT Class Update

Assigned: June 3, 2026 | Due: June 10, 2026

Assignment: Radical Openness Worksheet 11.B — Going Opposite to Fatalistic Mind

This week we are focusing on recognizing Fatalistic Mind and practicing behaviors that move us toward openness, flexibility, and effective action.

Your task:
Complete Worksheet 11.B by identifying situations in which Fatalistic Mind shows up and practicing going opposite to its urges.

What you will be doing:

• Recognize thoughts that suggest change is impossible
• Notice urges to give up, withdraw, or stop trying
• Identify how Fatalistic Mind affects emotions and behavior
• Practice actions that are opposite to hopelessness and resignation
• Take small, effective steps even when motivation is low
• Build flexibility and openness in challenging situations
• Reflect on what happens when you act opposite to Fatalistic Mind

Key insight:
Fatalistic Mind can convince us that nothing will change or that our efforts do not matter. Practicing opposite action helps us move toward what works rather than staying stuck in hopeless predictions.

Goal:
To increase psychological flexibility by taking effective action even when Fatalistic Mind shows up.

Due: June 10

Bring what you notice to class. We look forward to hearing about your experiences practicing these skills throughout the week.

06/02/2026

DBT Class Update

Assigned: May 28, 2026 | Due: June 4, 2026

Assignment: Interpersonal Effectiveness Worksheet 8: Finding and Getting People to Like You or practicing Match +1 (write down observations of their experience)

This week we will continue building interpersonal effectiveness skills by practicing behaviors that strengthen connection and increase awareness of others.

Your task:
Complete Interpersonal Effectiveness Worksheet 8 or practice Match +1 throughout the week. Match +1 involves noticing another person's emotional experience, matching their level of engagement, and then adding a small amount of warmth, interest, or positive social signaling.

What you will be doing:

• Observe another person's emotional experience
• Focus outward rather than solely on your own thoughts and feelings
• Match another person's level of engagement
• Add a small amount of warmth, interest, curiosity, or enthusiasm
• Notice how your behavior influences social interactions
• Reflect on what helps create connection with others
• Explore how self compassion can increase openness and flexibility

Key insight:
Interpersonal effectiveness involves more than communicating what we want. It also includes understanding others, building rapport, and creating positive social connections. Small moments of curiosity, warmth, and attention can strengthen relationships and improve connection.

Goal:
To increase awareness of others and strengthen skills that support meaningful social connection.

Due: June 4

Bring your observations and experiences to class. We look forward to hearing what you noticed while practicing these skills throughout the week.

05/28/2026

RO-DBT Class Update
Assigned: May 27, 2026 | Due: June 3 2026

Assignment: Worksheet 11.A — Being Kind to Fixed Mind

This week we are focusing on noticing Fixed Mind and practicing responding to it with kindness instead of self criticism.

Your task:
Complete Worksheet 11.A and pay attention during the week to moments when Fixed Mind shows up.

What you will be doing:

• Notice moments of rigidity, defensiveness, perfectionism, or self criticism
• Identify thoughts or reactions connected to Fixed Mind
• Observe how you typically respond to yourself in those moments
• Practice responding with kindness and curiosity instead of judgment
• Reflect on what changes when you respond with self compassion

Key insight:
Change becomes more possible when we stop attacking ourselves for struggling. Kindness creates space for openness and flexibility to grow.

Goal:
To practice recognizing Fixed Mind without judgment and responding in a more compassionate and flexible way.

Due: June 3
Bring what you notice to class. We look forward to hearing about your experience practicing this skill.

05/28/2026

To practice the full skill see handout 5.1 page 127 of the Skills Manual📖🧠

05/22/2026

DBT Class Update
Assigned: May 21, 2026 | Due: May 28, 2026

Assignment: Interpersonal Effectiveness Worksheet 8 — Finding and Getting People to Like You
Also: Talk to 2 strangers this week

This week we are focusing on building interpersonal effectiveness skills through openness, friendliness, and social engagement.

Your task:
Complete Worksheet 8 and practice initiating brief conversations with two strangers during the week.

What you will be doing:

• Reflect on behaviors that help build connection
• Notice habits that may unintentionally create distance from others
• Practice warmth, openness, and engagement in conversations
• Observe how others respond to friendly interaction
• Initiate two brief conversations with strangers
• Notice anxiety, avoidance urges, or self conscious thoughts that come up
• Reflect on how it feels to intentionally practice connection

Key insight:
Connection often begins with small moments of openness and willingness to engage. Simple interactions can help build confidence and create opportunities for meaningful connection over time.

Goal:
To practice social openness and strengthen confidence in initiating connection with others.

Due: May 28
Bring what you notice to class. We look forward to hearing about your experiences practicing these skills throughout the week.

05/21/2026

RO-DBT Class Update
Assigned: April 20, 2026 | Due: May 27, 2026

Assignment: Radical Openness Handout 22.2 Steps for Evaluating Feedback: Deciding Whether to Accept or Decline

This week we are focusing on practicing openness to feedback while learning how to thoughtfully evaluate whether feedback is useful, accurate, or important to act on.

Your task:
Practice using Handout 22.2 throughout the week when you receive feedback from others. The goal is not to automatically agree or disagree, but to slow down and evaluate the feedback more openly and intentionally.

What you will be doing:

• Notice moments when you receive feedback
• Pause before reacting automatically
• Observe urges to defend, shut down, argue, or withdraw
• Practice evaluating whether the feedback contains useful information
• Consider whether the feedback aligns with your values or goals
• Decide intentionally whether to accept, partially accept, or decline the feedback

Key insight:
Radical openness is not about agreeing with everything others say. It is about being willing to honestly consider feedback before deciding how you want to respond.

Goal:
To practice responding to feedback with more flexibility, curiosity, and openness instead of reacting automatically from defensiveness or avoidance.

Due: May 6
Bring what you notice to class. We look forward to hearing about your experiences practicing this skill throughout the week.

05/15/2026

DBT Class Update
Assigned: May 14, 2026 | Due: May 21, 2026

Homework Assignment: Interpersonal Effectiveness Worksheet 7: Troubleshooting Interpersonal Effectiveness Skills

This week we are focusing on identifying barriers that make interpersonal effectiveness skills difficult to use and practicing ways to work through them more effectively.

Your task:
Complete Interpersonal Effectiveness Worksheet 7 by reflecting on situations where interpersonal effectiveness skills felt difficult, uncomfortable, or ineffective.

What you will be doing:

• Identify situations where interpersonal effectiveness skills were hard to use
• Reflect on thoughts, emotions, or fears that interfered with communication
• Notice patterns in relationships or communication challenges
• Identify barriers that make asking, setting limits, or communicating effectively more difficult
• Practice problem solving around interpersonal situations
• Increase awareness of situations where more skill practice may be needed

Key insight:
Interpersonal effectiveness skills can become more difficult during emotionally intense or vulnerable situations. Troubleshooting helps you identify what gets in the way so you can respond more intentionally instead of automatically.

Due: May 21
Bring your completed worksheet to class. We look forward to discussing what you noticed, what barriers came up, and how increased awareness can support more effective communication over time.

05/14/2026

RO-DBT Class Update
Assigned: May 13, 2026 | Due: May 20, 2026

Homework Assignment: Radical Openness Worksheet 22.A Practicing Flexible Mind ADOPTS

Your task:
Use Flexible Mind ADOPTS whenever you receive critical or corrective feedback you do not agree with, are told to change or do something different, or are told something about yourself that you do not like (for example, by your boss, partner, friend, family member, neighbor, therapist).Flexible Mind ADOPTS can also be used with past memories of critical feedback, so if you can’t find a recent event, use an old one to practice.

What you will be doing:

• Notice moments when you receive or recall critical or corrective feedback
• Practice observing your immediate reactions without changing them
• Notice emotional, cognitive, and behavioral responses to feedback
• Observe patterns in how you typically respond to feedback
• Practice staying present with discomfort rather than avoiding it
• Reflect on both recent and past feedback experiences

Key insight:
Flexible Mind ADOPTS is about noticing your automatic responses to feedback rather than immediately reacting or avoiding. The goal is increased awareness of how feedback impacts your thoughts, emotions, and behavior over time.

Due: May 20
Bring your reflections to class. We will discuss what you noticed while practicing Flexible Mind ADOPTS.

Address

208 FIRE MONUMENT Road
Hinckley, MN
55037

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 10am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm

Telephone

+18777586328

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