Notes On…DBT & Me
Emotional regulation is crucial for managing our reactions to life's ups and downs. It helps us navigate our feelings constructively rather than being overwhelmed by them. This skill develops over time, influenced by life experiences and therapeutic interventions like Dialectical Behavior Therapy (DBT). Developed by Marsha M. Linehan in the late 1980s, DBT offers profound insights into emotional regulation. It combines cognitive-behavioral techniques with concepts from Eastern mindfulness practices, focusing on acceptance and change. Emotional regulation isn't about suppressing our feelings but about engaging with them mindfully, intentionally, and ultimately, healing.
Emotional regulation involves understanding, accepting, and managing our emotions to ensure they don't control our actions impulsively. It's about responding to our emotions in a mindful and deliberate way. DBT emphasizes balancing the acceptance of our emotions with efforts to change them. It teaches skills in four key areas: mindfulness, distress tolerance, interpersonal effectiveness, and emotional regulation. Here are some strategies derived from DBT that can help improve emotional regulation:
Mindfulness is the foundation of DBT and involves being fully present in the moment without judgment. This can help you observe your emotions without getting swept away by them. Techniques include focused breathing exercises, meditation, and sensory awareness practices. Practicing focused breathing exercises daily, aiming to be fully present and aware of each breath, can cultivate mindfulness.
We often react impulsively because we don't take the time to identify our feelings. By naming our emotions, we can step back and assess how best to deal with them. When overwhelmed, taking a moment to identify and name your emotions can help in managing your response. Not every emotional situation can be changed immediately. Distress tolerance skills, such as self-soothing with the five senses or engaging in distracting activities, can help manage intense emotions until they pass or until we're in a better position to address them. When overwhelmed, engaging in a distracting, soothing activity, such as listening to calming music or taking a walk, can help tolerate the distress until you can address it more constructively.
The technique of opposite action involves doing the opposite of what your current emotion is driving you to do. For example, if you feel like isolating yourself due to sadness, the opposite action would be to go out and socialize. Creating positive experiences can help balance out negative emotions. Engaging in activities that bring joy or satisfaction can boost our overall emotional resilience. By integrating these DBT strategies into our daily lives, we can enhance our ability to regulate emotions, leading to a more balanced and fulfilling life.
The journey of emotional regulation is one we all share. By using tools from Dialectical Behavior Therapy, we can build a healthier relationship with our feelings. This approach helps us navigate life's challenges with resilience and purpose. As we develop these skills, we enhance our emotional well-being and deepen our connections with ourselves and others. It's a journey worth taking, bringing us closer to a more empathetic version of ourselves.
