Sunday, August 29, 2010

August 29th - September 5th, 2010



THIS WEEK:

Regulating undesirable emotions

  • Stop

  • Breathe

  • Reflect

  • Choose


STOP - perpetuating the cycle

BREATHE - in and out

REFLECT - on what is actually happening

CHOOSE - something within your control

STOP:



  • Stop yourself from reacting habitually. Notice the impulse to react automatically but don't act on it. Do nothing. Use the impulse, urge, or intense emotion as your cue to pause.

  • Stop feeding the unconscious reactive pattern. The first step in getting yourself out of a hole is to stop digging.

  • Stop spiraling. Break the cycle of the pattern by becoming aware of the pattern. Observe or witness it rather than being swept away by it.

  • Stop identifying with the content of the thoughts and instead shift to noticing the process of thinking. "Oh, I am doing that thing with my mind again"



BREATHE:



  • Breathe in, bringing fresh oxygen into your body. This stimulates the parasympathetic nervous system (aka "The relaxation response"). The result is a slowing of your physiology and a reduction of stress hormones and neurotransmitters flooding your body and brain.

  • Breathe out, allowing tense muscles to soften and release. This interrupts/short circuits the feedback loop of physical constriction fueling the emotional reactive pattern.

  • Breathe in, diverting your attention from upsetting thoughts to the physical sensation of respiration.

  • Breathe out, grounding yourself in the present moment. This anchors your awareness in the here and now - helping to keep you from getting swept away by habitual patterns of dwelling on the past, worrying about the future, or resisting what's going on now.



This is Phase 1 of the skill. It may sound simple and in content, there really isn't much. However, actually doing this small bit is quite the opposite to small and very little content. So work on these two steps this week. Stopping and breathing may be something that you are often told to do, but break it down into these steps. Maybe print the above lists and the next time you feel that descent, read it straight from the page. Get familiar with those patterns that begin the cycle. Practice your breathing based on the information above, sometimes realizing that the breathing is actually doing something that is scientifically proven to increase calmness, it makes it easier to do it. Rather than just knowing that you "need" to. Once you have got yourself to the reflect and choose part, feel free to continue the skill on what you can deduce is involved and next week we will cover them in-depth. Make sure to notice how you respond to your increased awareness while you are attempting this skill and remember as with any new skill, or one that you are working on, it won't go perfectly and every time you have a chance to work with it and you notice one thing more about your own patterns is progress and don't short change yourself for that! Give yourself credit for every step of the way and learn something more the next time, all these bits will add up to something BIG!


GROUP: Monday, August 30th, 2010 @ 5p.m.

This week will continue our discussion about self-talk and how it can increase how effectiveness with mindfulness. Remember, the time for group has changed for this week, it will be held at 5p.m. instead of 2p.m. PDT. Hope to see you all there!

MJ ~ mj@mydbtlife.com

*Come discuss this weeks post with the group here*

Thank you for being an important part of My DBT Life . com!

To benefit fully from our online peer-support group please:

  1. Subscribe to our weekly blog – http://www.mydbtlife.com

  2. Follow us on Twitter for frequent mindfulness Tweets – @mydbtlife

  3. Join our forum for Peer-Support & discussions about the weekly post – Forum

  4. Join our Face Book page to increase awareness of our services – F.B. PAGE


If you would like to help in financially supporting our efforts please visit our Donations page to find out – How are my donations used?

If you can’t help financially at this time that’s OK! You can still help out:

  • Post a link to http://www.mydbtlife.com on any page that you own: Face Book, My Space, Twitter, Your BLOG or Your Website- Every link helps us reach the ones who need these services!

  • Volunteer some of your time as a moderator in our forum. If you are certified as a peer-support person or just a friendly listening ear with experience, all are welcome to donate their precious time to help others in similar situations. Please E-mail us for more information!


Thank you!