Mindfulness is an effective practice to improve the mental health of individuals who find it difficult to manage stress and depression. While Dialectical Behavior Therapy (DBT) is a therapy approach to helps people manage their emotions effectively. In DBT therapy, mindfulness is the core component that helps people stay in the present situation. It creates a sense of self-awareness to manage emotions for enhanced mental well-being.
In this article, we will see how mindfulness in DBT helps you stay present during critical situations.
What is Mindfulness?
The practice of paying attention to your current state or present moment without judgment is mindfulness. In this state, you observe your feelings, emotions, sensations, and thoughts without judging whether they are good or bad. Many people misconcept the idea of mindfulness with emptying your mind, rather it is about being aware of your thoughts and noticing what is going on around you.
Mindfulness in DBT - What and How Skills
DBT is an evidence-based therapy designed to manage emotions and reduce self-destructive behaviors. Mindfulness in DBT has three functions or components:
1. Observe
First of all, observing is the prime component of mindfulness in DBT. You need to observe your thoughts and feelings without any judgment. In this way, you will feel disconnection from your thoughts and recognize your thoughts as just thoughts, not reality.
2. Aware
The other component of mindfulness is increased awareness. The individuals become more aware of their feelings and identify the triggers to prevent negative emotions.
3. Be Present
The third major component of mindfulness in DBT is to focus on the present moment. It allows them to avoid thinking about the past or worrying about the future because both of these situations lead to emotional distress. Developing present-moment focus reduces anxiety and stress.
How to Practice Mindfulness?
You can practice mindfulness at home by following the given guide:
- Find a quiet and comfortable space in your home that is away from any disturbances or noise.
- Sit comfortably and close your eyes
- Breathe in and out, and pay attention to it
- If you do not want to pay attention to your breathing noise, then you can shift it towards any other object or noise, such as a fan, a chirping bird, etc.
- Observe it closely without any judgment
- Do it for 5-6 minutes, it's better to put an alarm
After the practice, you will see that you have disconnected yourself from other thoughts. However, if you face severe symptoms of depression, anxiety or stress management, it is better to call mental health therapist for the efficient rcovery.
What are the Benefits of Mindfulness in DBT?
Here are the major benefits of mindfulness in DBT:
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Stress Reduction
Mindfulness practice in daily life reduces stress and manages the symptoms of PTSD and depression to improve the overall well-being of individuals.
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Improved Emotional Regulation
DBT helps people to gain control of their emotions without becoming overwhelmed. The impulsive behaviors of the individuals are controlled with mindfulness.
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Increased Self-Awareness
Individuals recognize their emotional patterns and trigger elements with the regular practice of mindfulness. In this way, their negative behaviors are controlled.
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Improve Interpersonal Relationships
The people who practice mindfulness regularly become able to listen to their thoughts and respond to them thoughtfully. In this way, they can communicate better with their relationships, which improves their interactions with others.
Conclusion
In this article, we have mentioned the three important functions or components of mindfulness in DBT. You can practice mindfulness regularly by yourself or with the help of a professional to get rid of feelings of anxiety and depression. But if you experience any serious conditions, immediately talk to your therapist for a more focused approach. If you are healthy, your relationships will grow with love and a sense of comfort.
