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.)  

Mouse Does DBT: ‘What’ Skills

 It was explained to Mouse that mindfulness could be practiced in different ways- some of them are covered here in the ‘What’ skills. 

Observe

A white mouse holds a magnifier to their face 'observe' is written alongside. Copyright upside down Chronicles. Observing is about just noticing as thoughts and feelings come and go. One way to do this is to imagine that your mind is a conveyer-belt and you are passively watching your thoughts trundle by. You are paying attention to the thought as it goes; acknowledging its existence and letting it pass without judgement. You can also observe by noticing the rate of your breathing or by doing a body scan meditation to recognise any physical sensations you may have. You can also observe things external to yourself, like watching people in a cafe or admiring the tiny details in a beautiful view. It’s noting the facts of what is going on in as much detail as possible.

A cartoon image of a conveyer belt. A brown cardboard box is moving along on it. It is labelled 'mouse's thoughts'. Copyright upside down chronicles
Describe

A mouse holds a magnifying glass to the word describe. A question mark above his head. Copyright upside down Chronicles.Describing is all about focus and understanding. In the group session all the mice were each given a chocolate Minstrel. Using the describe skill they tried to find words for the shape, texture, taste, smell and colour of the chocolate. Doing her homework Mouse found that the easiest way to practice this skill was to describe her beauty regime as if she was filming a YouTube tutorial video. She described the products she used, how they felt on her fur, how she applied them and how they change the way she looks. As well as describing actions and objects you can use the same description exercise for thoughts and feelings. Putting words to something as abstract as feelings makes them seem less scary and more controllable.

Participate

A white cartoon mouse poses with one hand on his hip and one in the air in a Saturday night fever dance pose. Music notes around him and the word 'participate'. Copyright upside down Chronicles. Participating is about actively being in the moment. Focusing on the one task you are doing and then doing it with all your might. This could be: singing to the song you are listening to or not allowing yourself to slip into the background during social situations. By taking part in everything you do fully you can stay in the here and now.

What a lot of people don’t understand is that mindfulness is not about clearing your mind. Clearing your mind is actually not very mindful at all. Mindfulness is about acknowledging the moment you are in and accepting things for how they are. These ‘What’ skills are a way to focus and engage with the now. Practicing these skills is hard as you have to try and let the thoughts that interrupt your mindfulness exercise drift past on your brain conveyer belt without letting them pull you completely off task. Mouse’s conveyer belt seems to be being used to transport tonnes of manure around her mind. What skills will need some work.

(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.)  

 

Mouse Does DBT: The Wise Mind

Welcome to a brand new blog series- “Mouse Does DBT”. DBT skills explained by mice!

A cartoon drawing of a white mouse sitting on a blue seat. Mouse holds a tiny toy mouse in her paws and has a thought bubble above her head with grey lines through it. It looks like TV static. Image copyrighted- UpsideDownChroniclesMouse 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.A picture of mouse sitting on a blue chair. Inside the outline of mouse's body is grass, a snow topped mountain and a blue sky. A sun is rising behind peaceful mouse's ears. Copyright- UpsideDownChronicles.

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.

A cartoon image of a pink brain, inside the brain are three mice. On the left is emotion mouse crying into tissues, Wise mouse is in a lotus position levitating and looking blissful. On the right is reason mouse, standing with his hands on his hips and wearing sunglasses. Copyright UpsideDownChronicles.
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.)