Mouse Does DBT: “How” Skills

Week Two brought Mouse to the “How” mindfulness skills. Though Mouse wasn’t sure why they were called that, or how to do them…

Non-judgementally

To be non-judgemental is to be factual and not emotional. Using the wise mind you can disarm the judgemental thoughts that we all have about ourselves or others. The disarmament comes from simply recognising when a thought is a judgement, not a fact.  For example:

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The first two mice are non-judgemental. They are stating facts about the state of the cake. However the third mouse is in emotion mind and is using emotion based judgements to define the cake. It’s really hard to be non-judgemental, particularly if you are so hating of yourself that you see the judgemental thoughts as fact. “I’m ugly.” “I’m stupid”. “I’m worthless”. We all have those pesky thoughts. But by realising that they are judgements rather than truths they can be less upsetting.

One mindfully

Doing things one-mindfully is about using the whole of your awareness in a task. One thing at a time, even if the thing you are doing feels insignificant. Notice the tiny details like the backgrounds of film scenes or how many buttons are on a shirt. One mindfully can be practiced using the ‘what’ skills from last week.

Effectively

Effectiveness is about practice. A lot of practice. Practicing these skills again and again until you become more mindful, and thus more effective.

Next in Mouse Does DBT, Distress Tolerance!

(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.)  

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