Welcome to 

River Junkies! 

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who we are:

We are mostly located in the Ottawa Valley, with the main purpose of providing information and inspiration for those who can't get enough or for those who are just discovering the thrills that whitewater can provide.

what's new?

Get ready for our first paddling festival of the year!  M.A.C.K.fest is in April, but organizers are looking for sponsors and help now!  Check it out Here

Pictures of the Lorne Rapid on the Ottawa in the dead of winter: #1 and #2  

It's almost winter again, and even though there are a few brave enough to take on the cold and paddle, the rest of us have gone into hibernation.  We don't have to lose our paddling skills in the meantime however, check the Event Calendar for dates/location/info about pool sessions in your hometown!

Family commitments have led us to develop special mental health programs both on and off the water. Read on!

How Does DBT Diary Card Help?

Diary card refers to an innovative tool which is used in the DBT (Dialectical Behavior Therapy) system. This is a grid-shaped pattern which assists an individual to track when his or her specific symptom arises, and how to cope with the problem once it arises. One can customize this type of card to address his particular goals, which have been pre-determined by him in consultation with his therapist. These cards are generally used at the end of the 1st or the 2nd session. This is a 2-page card which can be used as a vital tool for the DBT program. Find it why the DBT diary card is so important.

Mood improvement

The DBT approach has cognitive-behavioral principles as its basis, which helps to alleviate psychological distress, which includes mood imbalances and self-injurious tendencies. This approach states that behavior, thoughts and feelings are linked together and have an impact on each other. It also states that one can deliberately practice positive behavior, which can contribute to improved feelings and thoughts. 4 core methods were added to DBT in order to improve the efficiency of the process of transformation. These include interpersonal effectiveness, emotion regulation, mindfulness and dialectics. The DBT diary card is reviewed by a therapist at the start f every DBT session, and discusses the problems that are highlighted.

Recording behaviors

While conducting a DBT program, individuals have to fill out these cards every day and bring them to weekly sessions. These cards are intended to record every instance of target behavior, like suicidal urges, self-harming thoughts, self-injurious acts, and use of behavioral skills, use of substances or miserable feelings. The cards also have a blank space in which users can record other targeted behaviors – which may include panic attacks, flashbacks, purging, binge eating episodes and even everyday productive activities.

Helping in self-improvement

DBT diary card can also satisfy a number of helpful goals. Filling out these cards needs participants to monitor their own skills, target behaviors and thoughts. This type of awareness can help them improve themselves. The cards can also help get an organized overview of every week of the individual to the office of his therapist. It can help as a basis for further work and discussions. It can also work like a diary or journal which can help an individual to recall his past experiences and spot the progress areas as well as the deficient areas.

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