I've always considered myself a dreamer with a heart full of goals and I'm sure you probably do as well.

The problem is that for most people these dreams remain just that. Unfulfilled

aspirations floating in a sea of daily struggles. The gap between where you stand and where you want to be may seem

to widen with each passing day, leaving you feeling stuck and disheartened. Well today I'm going to discuss a skill that you can use

to help you get moving toward the version of yourself and the version of your life

that you want. Welcome back to savvy psychologist.

I'm your host Dr. Monica Johnson.

Every week on this show, I'll help you face life's challenges

with evidence-based approaches, a sympathetic ear, and zero judgment.

Today I'm going to discuss the build mastery skill and dialectical behavior therapy or DBT. This skill is focused on

increasing a person's sense of competence and effectiveness in order to combat

feelings of helplessness and hopelessness, which are common in individuals with a host of mental health concerns.

But even if you don't have a bona fide mental health diagnosis, not being able to accomplish the things we want is a hit to

our self-esteem, and can lead us to feeling inadequate.

Building mastery involves engaging in activities that make you feel competent and in control.

It's about doing things that give you a sense of achievement, even if they are small or seemingly insignificant tasks.

The key is to engage in activities that are challenging enough to provide a sense of

accomplishment, but not so difficult that they lead to frustration or failure.

The steps to practicing build mastery as I teach them are straightforward, but require consistent effort.

Here's a general guide on how to approach this skill.

Start small.

Choose activities that are manageable and not overly challenging.

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