DBT for Anger Notes: Part 1

A few months ago I started taking some notes in my Mental Health BuJo from a book called The Dialectical Behavior Therapy Skills Workbook for Anger (phew, what a mouthful!) and I really enjoyed how they came out, so I’d like to share them!

I decided to get this book a while ago because I’d been noticing that my anger was suddenly out of control. I went from being this person who rarely felt anger (or so I thought) to being someone who felt angry all the time, and it made me really uncomfortable. I knew something had to be done, so I bought the book and also started seeing a counselor who helped me with my anger. Here are some of the notes I took on it!

This was just about the basics. When we feel angry, anger cues, and components of anger: Physical, Cognitive & Behavioral.

When I first really started to notice my anger, it took me by surprise. In the past anytime I had been even remotely angry I would have a good cry over it and not actually feel that angry at all. I often felt ashamed, stupid, weak or powerless, ridiculed, betrayed…but I didn’t really felt like I was actually angry. I just thought I was a person who didn’t ever really get angry.

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Recipe: Keto Peanut Butter Cups

My boyfriend and I had been looking for some keto fat bomb recipes that had peanut butter & chocolate, because, why not? They’re such an amazing mixture, you can’t really go wrong. We stumbled across a few that were just…really horrible. And finally we found one that we tweaked enough to come up with these yummy peanut butter cups.

If you’ve ever had a craving for Reese’s Peanut Butter Cups, I think these will really hit the spot for you, but just remember not to eat too many, and to second check the ingredients you’re using so you know what your macros are!

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8 Months Keto Update

Gosh, it’s been a while!

A few days ago we passed the 8 month mark of being on Keto! Every day we are both so thrilled that we started on this journey, especially with the weather being incredibly cold the last few weeks, it’s been nice that we haven’t packed on the weight like we normally do during winter. We are both maintaining a good weight, and while it does fluctuate now and then we are just so pleased to not be gaining weight like mad right now.

When we started in June, my goal was to get between 120-130lbs (from 174lbs), which is still considered overweight for my height, but I knew that was a weight I would feel happy with. While I am having a few issues getting down that last 5lbs to reach 130lbs (I’ve been floating around 135lbs for a while now) I know a large part of this is due to my inactivity. I’ve been suffering horrible headaches the last 2 months, so a lot of time has been spent in bed instead of moving around as much as I’d like to.

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