Dr. Maddy Ellberger is a CBT and DBT therapist and professor at Columbia University. She joins the show to discuss DBT (dialectical behavioral therapy) and how to use its principles to change emotions via changing behaviors. She has actionable tips on how to interrupt thoughts and behaviors, take opposite actions, and explains the usefulness of having a Distress Tolerance List. She also tells us why we should reevaluate our expectations in both therapy and in life, what mindfulness really looks like, how to process trauma, and what happiness really is.   Right now, Sakara is offering our listeners 20% off their first order when they go to Sakara.com/Blondeor enter code BLONDE at checkout.   Ritual is offering my listeners 10% off during your first 3 months. Visit ritual.com/BLONDE to start Ritual or add Essential for Women 18+ to your subscription today.   Discover how Shuteye Chai can revolutionize your sleep and get 15% off with code BLONDE. Go to helloned.com/BLONDE or enter code BLONDE at checkout.     Produced by Dear Media.