when we’re awake, our minds are busily generating thoughts about all sorts of things. even during certain stages of sleep (particularly rem sleep), our minds are quite busy, dreaming, processing the day’s activities, consolidating memories, and so on. it would seem like one way to deal with this situation is to try to simply get rid of our thoughts. it turns out, however, that the more we try to get rid of our thoughts, the worse they become. mindfulness of current thought involves stepping back and seeing your thoughts for what they really are. if you ever have a chance to sit and watch the water on a lake, you’ll notice that there are almost always ripples. every once in a while, the wind is perfectly calm, and the lake seems smooth as glass. at the edges, the water gently moves against the shore even when it seems perfectly calm toward the middle of the lake. sometimes, it’s turbulent, and at other times, it’s smooth and gentle.
if you build a dam, the waves will keep pushing at it, or the water will rise and go somewhere else, creating streams made up entirely of those waves that got blocked. similarly, it’s difficult to stop thoughts for any period of time. be aware of them. remember that you might need to take them into account if you’re planning to go for a swim or a paddle. when we get stuck to our thoughts or take them as literal truth, we can end up walking down a very dangerous path. so, the idea here is to unglue yourself from your thoughts. one of the first ways to practice mindfulness of current thought is to catch a thought going through your mind and simply label it as a thought. you might say to yourself, “this is a thought, not a fact.” another way to practice is to label the type of thinking you’re doing. for additional suggestions, i highly recommend the dbt skills training manual, 2nd edition (linehan, 2015) and get out of your mind and into your life, by dr. steven c. hayes.
we know, it’s cliché and it sounds like we pulled this right from a cheesy romcom movie where the main character finds themselves in therapy after a tumultuous breakup. feeling your feelings allows for an increase in emotional awareness, and therefore aids in emotion regulation. feeling your feelings is the path to emotional freedom. being able to feel your feelings is not easy, it’s a skill. mindfulness of current emotions, a dbt skill, by definition asks us to observe, describe, and allow ourselves to have emotions without judging them or trying to inhibit them, block them, or distract from them. if you can’t name the emotion, you can’t tame the emotion (noticing judgements around the amount of cliché sayings in this article and letting them go). the first step in emotion regulation is being able to name your emotion. then ask yourself, what does this emotion feel like in my body? watch to see how long it takes for the emotion to go down, or the quality of experience to change. this may sound like, ‘what is happening for me right now?’ we want to feel our feelings in proportion to the stimuli.
it is ridiculous that i feel this way, i hate myself for feeling this way, etc. emotions are like waves, another well-circulated metaphor that describes the physiological experience of emotions. emotions peak like waves do in a storm, and they inevitably crash – meaning the sensations and thoughts inevitably stop. we can surf the emotion wave by using distress tolerance skills and mindfulness skills. we can experience shame without hiding or avoiding. being able to experience emotions, regardless of intensity without acting on them unskillfully is the hallmark of behavioral control. you can say to yourself; two things are true, i can feel (insert emotion) and it doesn’t mean i have to do (insert corresponding behavior). loving emotions is the opposite of pushing them away and suppression. emotions communicate to us, emotions help communicate to others, and emotions motivate us for change! the skill, mindfulness of current emotions doesn’t mean that we won’t feel sadness, anger, fear or shame, it is a skill to reduce the suffering regarding these emotions. learning how to let go of emotions is extremely difficult and takes practice.
child noticing leaves and letting them float by symbolizing letting your thoughts go by. this is when the modules collide. to get our bearings, remind yourself that catastrophic thinking is “emotion mind.” • remember how you think when you are not feeling such intense suffering and pain. 4. don’t block one of the first ways to practice mindfulness of current thought is to catch a thought going through your mind and simply label it as a thought., mindfulness of current thoughts pdf, mindfulness of current thoughts pdf, mindfulness of current thoughts script, mindfulness of current emotions script, mindfulness of current thoughts exercise.
1. notice thoughts as they come into your mind. as a thought comes into your mind, say u201ca thought has entered my mind.u201d label the thought as a thought, saying, u201cthe thought [describe thought] arose in my mind.u201d use a gentle voice tone. when you use mindfulness to help you manage your thoughts and emotions, you can feel free to use other dbt skills in this step, such as opposite action. mindfulness of current emotions, a dbt skill, by definition asks us to observe, describe, and allow ourselves to have emotions without judging sion to photocopy this handout is granted to purchasers of dbt skills training handouts and worksheets, second edition, and dbt skills., mindfulness of current emotions pdf, mindfulness of current thoughts meditation, mindfulness of current thoughts worksheet, mindfulness of current thoughts video, dbt mindfulness exercises pdf, dbt meditation script, mindfulness of thoughts, dbt mindfulness of thought, mindfulness dbt videos, distress tolerance handout 15a.
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