Welcome to a brand new blog series- “Mouse Does DBT”. DBT skills explained by mice!
Mouse has been having trouble with her thoughts. Sometimes she’s too high and hyper, others she is too depressed to move. Sometimes she is neither, but she is always incredibly anxious. So mouse was referred to DBT (dialectical behavioural therapy) and after some assessments and a waiting list she was finally invited to join group and 1:1 therapy.
Mouse was really nervous about coming into the group. In fact she wasn’t even sure if it would help. She was given a cup of tea and then she just listened to the conversations of people coming in and sitting down.
The group starts with a Mindfulness exercise. At the sound of a chime the group’s leader began to slowly read a relaxation exercise for everyone to follow. You had to imagine you were a mountain standing strong and confident breathing in and out.
Mindfulness is the main base for Dialectical Behavioural Therapy. This mindfulness begins with the search for the ‘wise mind’. The wise mind is a hybrid between your emotional and reasonable mind. All three minds live inside all of our heads. For example; if you were out shopping your emotional mind would be the one telling you to buy everything you fancy right there and then. Your reasonable mind would say: “It’s nice but you don’t need it.”. The wise mind however would say “Maybe wait until next payday, if you still want it then you could buy it.”. The reason one of the first parts of DBT is trying to find the your wise mind is because it is the wise mind that is best placed to understand situations and make decisions. The wise mind is the most diplomatic and rational of the three minds and therefore decisions are safer when made in wise mind (or wise mouse)’s hands.
Like in the mountain exercise, guided meditation is a good way to find your wise mind. Ideas to do this include: thinking ‘wise’ as you breathe in, and ‘mind’ as you breathe out and imagining being a snowflake on a lake. Alternatively (mouse’s favourite) you can imagine walking down a spiral staircase- from the top of your head to the tips of your toes. You can stop on the stairs any time, noticing your senses. You can find some more visualisation exercises here or alternatively you could try a children’s mindfulness book to help you start with the basics. The more time we spend in Wise Mind the better.
(Please note that Upside Down Chronicles has no training or therapeutic expertise, only experience. This series ‘Mouse Does DBT’ is to support people going through DBT themselves, or for those interested in the therapy. Please contact your GP if you need further support for mental health problems.)