therapistsinthewild

u/waiguorer in DBT, mindfulness is intended to help people develop a nonjudgmental awareness of their sensations and environment. The goal is not actually for it to be a positive experience (although some people find it to be). For someone who experiences panic and is very aware of physical sensations, I would recommend starting with mindfulness exercises that focuses on external experiences as opposed to internal sensations.

u/thrwaway8921 Great question! Mindfulness is the core of DBT and is taught first as mindfulness skills is needed in order to use any of the other skills. The most basic DBT mindfulness skills are to Observe and Describe what is going on inside and outside of you. Observing means wordless watching using your 5 senses - I like to think of this as similar to how a baby or a dog watches their environment without words. Describe is putting words to that experience after you have accurately Observed what is going on. That being said, we believe that all of these skills can be applied and incorporated into everyone's lives :)

u/BrendanTheHippy we love this question! Learning to reframe judgments to describe "just the facts" is a foundational component of DBT. In fact, the founder of DBT has said that learning a nonjudgmental stance is the most revolutionary aspect of the treatment. Judgments can be harmful because they distort reality. For example, if I walk into a party and immediately say to myself, "this party is awful," then the party becomes awful. The reality has shifted and it becomes a self-fulfilling prophecy. Instead of problem-solving and trying to change the situation, I become stuck in this distorted reality. Judgments can get in the way of relationships, and they can lead to anger and frustration. Learning to just notice judgments as they arise, and then reframe them using just the facts, can significantly reduce suffering.

u/three_two_one_G0 we are so impressed by this question! As DBT therapists ourselves, we can relate to the difficulty of leaving work behind. The quick answer is: this is why we love DBT, because it helps us with self-care as well as supporting others in our lives. The validation strategies in particular have improved our relationships. Maybe you could ask her what would be most helpful for her!

u/NvizoN This is a tough one to answer. It really depends on the person, the severity of their issues, how supportive their environment is, and their commitment to learning and practicing the skills. A typical course of DBT is one year, although some people find relief sooner and for others it takes longer.