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I want to welcome everybody here today my name is Allen Graham and and back in 2021 I went on a trip to Philmont in July Sam Francis and I'm the Scoutmaster of Troop 990 but I was carrying a pack weight of about 45 pounds on the second to the last day that we were at Philmont we did an ascent up Black Mountain even though it's not the highest peak on Philmont this probably has the steepest ascent to the top and so we kind of and it's pretty high elevation so there's not a lot of options and up there and we've been on the trail for you know nine or ten days and we get up to the top and then we start our descent and the defense was very steep and very rocky and every step that I took was a step where I thought I was gonna fall down rocks were slipping out from under me I had all this weight on me I wasn't paying attention to hydrating and I became dehydrated and began to experience the problems that you have with with dehydrating ended up getting pretty pretty sick had to kind of lay low that night got up the next morning felt pretty good and we made our trek back to base camp up the tooth of time but I got back to a base camp and I thought you know there's got to be a better way to do this looking at all the gear that I carry most of it I never even used or pulled out and so Sam Francis denied the Scoutmaster of Troop 99 he began to explore this lightweight world and and I began to read ear what I was taking and when we would go on our weekend backpacking trips I want to watch all my friends carrying their thirty five forty five pound packs and I was now down to a 15 20 pound level and I was rocketing up the hills I was feeling great when I got got to the top my son and I did a 50-mile err on the Appalachian Trail a year ago spring break lightweight wearing tennis shoes it was it was awesome in May last year I took a ultralight BSA training course up in Montana and the Bob Marshall wilderness and that again continued to solidify this idea of lightweight backpacking I got to know the guys like grant might and Pat from gossamer gear which is an awesome austin-based longtime leading edge gear manufacturer of lightweight equipment and I'm having a ball and I can't wait to go to the Philmont this summer with three crews carrying essentially of this pack right here later on today you'll hear from my son who basically took this pack weight was under eight pounds as a little under ten right now and spent 200 miles on the trails at Philmont 300 miles actually on the trails.

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Would it make sense to fill out CBT/DBT worksheets at home instead of going to therapy yourself?
This is certainly something you could do, but it would not have quite the same “punch” as filling the sheets out along with attending regular therapy sessions.In regards to DBT in particular, I believe that it depends largely on your level of self-awareness and how severe your BPD symptoms are. Sometimes it is incredibly difficult to get to see someone who specializes or is experienced with DBT, so I can see attempting the exercises on your own in tandem with CBT as being helpful, at least until you can get in DBT sessions.In my case, since my BPD is more “mild” and I had been in therapy for a long time prior to my BPD diagnosis for my depression and anxiety, my therapist and I found that I had already been implementing a lot of DBT techniques already on my own, which made the process a bit easier for me. I didn't have to teach myself an entirely new way of thinking, but rather just enforce and build upon much of what was already there to better manage my emotional deregulation in times of extreme stress.That being said, going through DBT with my therapist was still much more helpful than anything I could have done on my own. It helped me realize that I wasn’t far from the right path, and it really helped me improve my coping skills and mindfulness. It took me from a novice, to an intermediate, and will continue until I am an expert.I absolutely reccommend that you explore DBT and CBT on your own and learn all you can because it is extremely helpful. However, it’s not a substitute for a therapist. Ideally you want both.