Quote:
Originally Posted by eskielover
The section on MINDFULNESS was the one they put inbetween every section. It is definitely the important place to start. Since you are in a distressing situation, DISTRESS TOLERANCE would probably be the next important section.
EMOTIONAL REGULATION is important to help get in touch with those emotions we really didn't think we had but really do INTERPERSONAL EFFECTIVENESS is about communicating our needs & setting boundaries. These sections are good to know & have been very useful. Think Interpersonal effectiveness helped me with communicating because I grew up in a very dysfunctional family & communicating was a serious part of their dysfunction & ended up in a marriage that was the same. Lol....I had a lot to learn.
Those first 2 sections really helped though for me breathing techniques didn't help but HOT showers worked much better to help me relax. Did my best thinking in the shower & envisioned the water washing away my stress.
Will be glad to break out my DBT notes to help you understand what they are saying. Our leader elaborated way beyond what any of the books seemed to offer. I was very faithful in doing the diary cards but sometimes went back in my calendar notes the day before group to recreate my thoughts about things that happened, but it really helped.
Lol most of us starting DBT were in a fog at first. We would express things & out leader would help us put it into DBT terms until we finally GOT IT like a lightbulb turning on. Think that's why it can be frustrating doing it alone. Feel free to PM me any time for support.
|
Thanks. This was really helpful. You are absolutely right that Distress Tolerance is a place I can emphasize for now. Emotional Regulation is another one. What bothers me about myself is that I am very dramatic about the things that happen to me. I act like they never happen to others and that I am some kind of special snowflake. I don't know if it is just a bad habit or self-absorption but I think doing Emotional Regulation could help me also with Interpersonal Communication. As soon as I get to know someone I start using them as an informal therapist and this really hinders me so I had better stop. The mindfulness stuff I am fairly familiar with. I use hot baths, breathing, meditation, prayer, journaling, and physical repetitive movement i.e. walking, jogging, cleaning. Because I live alone if I find I am spiraling into a state of anxiety and cannot reduce it on own I will call or text a crisis hotline. They can really be helpful with getting me grounded again. Thank you for your help. It was invaluable.