How Mindfulness is Used in DBT

u003colu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/what-is-dbt/u0022u003eDBT Part 1: What is Dialectical Behavioral Therapy?u003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/mindfulness-and-dbt/u0022u003eDBT Part 2: What is Mindfulness u0026amp; How It’s Used in DBTu003c/au003eu003c/liu003ernu003c/olu003e

u003cstrongu003eArticles:u003c/strongu003ernu003culu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/treatment-program/addiction-therapies/dialectical-behavioral/u0022u003eDBT in Addiction and Mental Health Treatmentu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/treatment-program/addiction-therapies/mindfulness-based/u0022u003eMindfulness Therapy in Addiction and Mental Health Treatmentu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/drug-addiction/meditation/u0022u003eHow Mindful Meditation Aids Recoveryu003c/au003eu003c/liu003ernu003c/ulu003ernu003cstrongu003eProfessional Webinars:u003c/strongu003ernu003culu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/professionals/webinars/what-is-mindfulness/u0022u003eWhat is Mindfulness?u003c/au003eu003c/liu003ernu003c/ulu003e

u003ch3u003eWhat is Mindfulness u0026amp; How It’s Used in DBTu003c/h3u003ernu003ciu003eIn this lesson we will discuss Mindfulness.u003c/iu003ernrnWhen we are mindful, we can notice our thoughts without being overwhelmed by them.rnrnMindfulness is the state of nonjudgmental awareness of what’s happening in the present moment, including the awareness of one’s own thoughts, feelings and senses. Mindfulness skills are core skills.  This is because they’re an important part of everything we do in DBT. We need mindfulness skills to make all the other DBT skills work the best. Being mindful means having awareness. This means being able to quiet our minds so that we can notice what is happening inside and what is happening outside of ourselves.rnrnWhen we are mindful, we can notice our thoughts without being overwhelmed by them, make planning decisions and avoid acting impulsively, be focused on and appreciate and enjoy fun times, feel more calm and relaxed, even in stressful situations, use skills to help act effectively and feel better.rnrnThere are two components to mindfulness.rnu003culu003ern tu003cliu003eu003cbu003eAwarenessu003c/bu003ernDuring a state of mindfulness, you will notice your thoughts, feelings and physical sensation as they happen. The goal isn’t to clear your mind or to stop thinking. It’s to become aware of your thoughts and feelings rather than getting lost in them.u003c/liu003ern tu003cliu003eu003cbu003eAcceptanceu003c/bu003ernThe thoughts, feelings, and sensations that you notice should be observed in a nonjudgmental manner. For example, if you notice a feeling of nervousness, simply state to yourself.u003c/liu003ernu003c/ulu003ernMindfulness is the opposite of mindlessness. When we are mindless, we don’t notice our thoughts. Which means they can get overwhelming and can increase anxiety, depression or anger. We are less likely to think about our decisions and act impulsively.  We are more likely to miss out on fun because we are worried or distracted. We’ll be more impacted by stressful situations and might not be able to use skills when we really need them.rnrnSome benefits of mindfulness are reducing symptoms of depression and anxiety.  Improved memory, focus and mental processing speed.  Improved ability to adapt to stressful situations, greater satisfaction within relationships, reduce rumination repeatedly going over a thought or problem over and over again.  And improved ability to manage emotions.rnrnMindfulness skills required lots of practice and may not come automatically at first. Remember that this is normal. Stick with it.rnrnMindfulness as a state of mind rather than a particular action or exercise. However, without practice, mindfulness is difficult to achieve. These techniques are designed to help you practice.rnu003culu003ern tu003cliu003eu003cbu003eMindfulness meditation:u003c/bu003e sit in a comfortable place and begin paying attention to your breathing. Notice the physical sensation of air filling your lungs and then slowly leaving. When your mind wanders, which it will, simply notice your thoughts and turn your attention back to breathing.u003c/liu003ern tu003cliu003eu003cbu003eBody scan:u003c/bu003e pay close attention to the physical sensations throughout your body. Start with your feet and move up through your legs. Groin, abdomen, chest, back. Shoulders, arms and neck, and face.  Spend anywhere from fifteen seconds to one minute on each body part.u003c/liu003ern tu003cliu003eu003cbu003eThere’s also a mindfulness walk. u003c/bu003eWhile walking, make a point to practice mindfulness. Start by noticing how your body moves and feels with each step. Then expand your awareness to your surroundings. What do you see, hear, smell, feel? This technique can also be expanded to other daily activitiesu003c/liu003ern tu003cliu003eu003cbu003eAnd five senses: u003c/bu003eMake a conscious effort to notice the present through each of your senses.  Five things you see. Four things you feel. Three things you hear. Two things you taste. And one thing you smell.u003c/liu003ernu003c/ulu003ernBegin your mindfulness practice with any one of these mindfulness exercises. The more you practice, the more familiar you will become with mindfulness.rnrnIn our next lesson we will look at Accelerated Resolution Therapy.rnrnThank you for choosing The Recovery Village.  If you or a loved one are struggling with mental health or substance abuse and would like to find out more about the programs we offer, please reach out to us directly at u003ca href=u0022tel:855-387-3291u0022u003e855-387-3291u003c/au003e.