The Alchemist Therapist, Amanda Boer, LCSW, QMHP

08/07/2026

"but i had to lose it first to see that."

08/07/2026

DBT Skills : Module : Emotion Regulation. Skill : Understanding Anger.
Anger often shows up as a highly visible emotion, but it is rarely the full story.

In psychology and therapy/counselling, anger is often described as a secondary emotion as it frequently masks other feelings such as fear, sadness, hurt, or shame.

'The Anger Iceberg '( saved to photo album 'Emotion Regulation ' in our photos/media folders) is one useful tool to explore what lies beneath the surface.

Equally important is understanding what triggers anger in the first place.

This helpful infographic by shows us that triggers can be understood on different levels:

🔹 Immediate triggers: hunger, stress, poor communication, or fatigue.

🔹 Emotional & interpersonal triggers: feeling disrespected, excluded, or unappreciated.

🔹 Psychological & cognitive triggers: fear of losing control, negative self-talk, or a sense of powerlessness.

🔹 Root-level & learned causes: unresolved trauma, early learned behaviours, or unmet emotional needs.

Recognising our own triggers is one of the the steps to managing our anger in a healthier way.

By becoming curious about what sits underneath the reaction, we can begin to respond with more awareness and less reactivity.

08/07/2026

my 2 cents for today

08/07/2026

DBTSkills. Module : Distress Tolerance. Skill. Understanding Radical Acceptance.

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08/07/2026

safe place.

08/07/2026

DBT Skills. Module : Distress Tolerance. Skill : Radical Acceptance.
'Radical Acceptance Statements'

05/28/2026

DBT. Interpersonal Effectiveness Module.

More than one way to see or handle a situation.

Shifting from shame to gratitude whilst also setting boundaries.

When we change the way we see things, the way we see things change.

03/16/2026

01/22/2026

When a trauma trigger hits, nothing is “wrong” with you. It is your nervous system is doing its job. A protective part rushes in to keep you safe, and survival mode takes the wheel. The problem is that many of our go-to protections quietly abandon the very needs that would help us feel steadier.

Self-care in triggered moments isn’t a bubble bath. It’s refusing to abandon yourself. Every time you choose presence over punishment, you teach your nervous system that safety can be found with you, not away from you.

Create a “self-support menu.” List 5–7 things that help you regulate (breath, water, outside, music, stretching, journaling, calling a friend). Post it where you’ll see it.

01/22/2026

Dialectical Behavioural Therapy (DBT) is a type of cognitive-behavioural therapy that was originally developed by psychologist Dr.Marsha M. Linehan in the late 1980s.

It was initially created to treat individuals with borderline personality disorder (BPD), but it has since been adapted for the treatment of various other mental health conditions such as :

1. Borderline Personality Disorder
2. Bipolar disorder
3. Eating disorders
4. Substance use disorders/Addiction
5. Post-traumatic stress disorder
6. Depression
7. Self-harming behaviours
8. Suicidal ideation

The main components of DBT include:

1. Mindfulness: This involves learning to be present in the moment, observing thoughts and feelings without judgment. Mindfulness techniques are taught to help individuals become more aware of their emotions and reactions.

2. Distress Tolerance: This component teaches individuals how to tolerate and manage distressing situations without resorting to harmful behaviors. It includes techniques such as distraction, self-soothing, and crisis survival skills.

3. Emotion Regulation: Individuals learn to identify and regulate their emotions in healthier ways. This includes understanding the functions of emotions, increasing emotional awareness, and developing skills to manage intense emotions effectively.

4. Interpersonal Effectiveness: This component focuses on improving communication skills, setting boundaries, and building healthy relationships. Individuals learn assertiveness skills, how to express needs and desires, and how to navigate interpersonal conflicts.

DBT is particularly helpful for individuals who struggle with emotional dysregulation, impulsive behaviours, and difficulties in relationships.

However, it's worth noting that while DBT can be beneficial for many individuals, it may not be suitable for everyone. This is a medium term (length ) therapy of a minimum of 12 - 16 weeks.

Text ©Copyright DBT - Dialectical Behavioural Therapy. 2026.