What the heck is DBT: The Wise Mind
Have you ever heard of the therapy framework DBT? It stands for Dialectical Behavioral Therapy, and it can help you build healthier coping skills, tolerate difficult emotions and improve your relationships.
Dialectical Behavioral Therapy, or DBT, is an evidence-based treatment developed by Marsha Linehan in the 1970s. She constructed this approach to help her understand and manage her own symptoms of Borderline Personality Disorder, or BPD (I know right, what a baddie!). She also wears a lot of leather jackets which, for me, is a plus 😊. Since then, research has found that DBT is effective for not only managing BPD but for things like eating disorders, suicidal ideation, self-harm, anxiety, depression, impulse control, and addictions.
One of my favorite parts of DBT is its integration of Eastern (Zen) contemplative practices such as the “Wise Mind” which promotes balance. In DBT, we are always working to connect to the Wise Mind or this internal place of knowing, guidance and centeredness. As a DBT therapist, I have truly appreciated this layer, one that feels authentic and spiritual in nature, a quality not always present in other interventions.
When we build up the skill to connect to our Wise Mind it serves as our North Star, our landing pad. Here, we can ask for direction and guidance to make the best short-term and long-term decisions that integrate BOTH emotions and logic instead of getting swept away by either one. As DBT would say, decisions that take us closer to building our “life worth living”.
With just a little practice, you too can get closer to connecting to your Wise Mind. Try the following 5 minute video exercise to practice building your Wise Mind skills.
Need extra support? I’m here to help! Click the link below to schedule an appointment with me, a DBT therapist, and start building your skills.
Exercise: Video: Is this Wise Mind?
Resources
Linehan, M. M., & Wilks, C. R. (2015). The Course and Evolution of Dialectical Behavior Therapy. American Journal of Psychotherapy, 69(2), 97–110.
Pasieczny, N., & Connor, J. (2011). The effectiveness of dialectical behavior therapy in routine public mental health settings: an Australian controlled trial. Behavior Research and therapy, 49(1), 4-10.
Three steps to create your best morning ritual
As you step into this new year, how are you feeling?
One of my secret weapons to feeling more refreshed and balanced is my morning ritual, or routine. Mornings tend to have a bad reputation for being rushed and stressful - but they don’t have to be! Routines can stabilize mood, and help individuals feel safe and empowered while facilitating self-expression. Morning routines can be extra helpful because they prime your brain with small achievable actions, early on, that can prep you with a sense of accomplishment as you go into your day. Taking the time to plan how you want to feel in the morning instead of letting feelings take the wheel can put you in a state of “responding” rather than “reacting”.
Responding vs Reacting
“Responding” is deliberate, whereas “reacting” tends to be more of a knee-jerk or impulse. When we start our day reacting rather than responding, it can lead to some unfavorable results such as experiencing high stress and anxiety, which can take a toll on our brain and body. This is why planning out some morning habits that help you prioritize your mental health can be a game changer! With a little planning, an intentional morning ritual allows you to “respond” to your morning, rather than start the day off “reacting.”
Steps to Create a Morning Ritual
Step 1 - Decide how you want to feel in the morning.
Do you want to feel rested, calm, focused, balanced, accomplished, energized, connected? Get intentional about what you want to get out of each A.M.
Step 2 - Pick 2 or 3 actions you can take in the morning that are aligned with how you want to feel.
Start small. Rome wasn’t built in a day! Even the smallest actions can cause big mindset shifts. For example, if you want to feel focused in the morning, making a to-do list can give you that sense of direction and concentration.
Step 3 - Be kind to yourself.
Changes are difficult! Give yourself lots of self-care and encouragement while shifting your morning routine. Remember that new habits take practice and years of just running out the door will take time to restructure.
Here are some activity ideas for your best morning ritual. Feel free to experiment and see what works best. If you need help building your own morning routine, ask your therapist for help. Not only can a therapist keep you accountable to your goals but they can also help you build a routine that feels right for you.
Habit Ideas:
- Take time to fix breakfast for yourself
- Set a wake-up time
- Write down 5 things you’re grateful for
- Make your bed
- Meditate for 5 min
- Stretch for 5 min
- Walk the dog
- Make a soothing cup of tea
- Journal for 5 min
- Meet up with a friend for a morning walk
Getting started on a morning ritual is a fun way to prioritize your mental health first thing in the morning. Changing long-standing habits can be difficult at first but with a little consistency, you can make big changes!
If you need help coming up with your best morning routine or staying on track with your goals, I’m here to help! When you’re ready, schedule a free consultation at the link below to chat about what therapy can look like for you.