DBT Diaries – Week 13

*PLEASE REMEMBER NOT ALL GROUPS ARE RUN THE SAME WAY AND YOUR EXPERIENCES MAY BE DIFFERENT TO MINE. THERE IS NO RIGHT OR WRONG AS EVERYONE IS DIFFERENT, THIS IS JUST MEANT AS A LITTLE INSIGHT INTO THE TOPIC FOR THOSE WHO ARE INTERESTED.

TOPIC

This week’s topic was continuing the emotion regulation module. It covered accumulating positive emotions short-term, being mindful of positive experiences and being unmindful of worries. Again a deceptively simple message that can have a profound impact – especially for those prone to a negative outlook, anxiety, and worrying. Essentially this week was all about how to be happy.

Accumulating positive emotions short-term

You can accumulate positive emotions now by planning events you enjoy, being mindful of positive experiences and trying to be unmindful of worries.

  • Increase the number of positive events that bring you positive emotions if you can
  • Do one thing every day that brings you joy or happiness
  • Be present at the event and be mindful – no multitasking
  • Focus your attention on positive moments when they are happening
  • Refocus your mind to the positive if it wanders
  • Participate and engage fully in each enjoyable experience

Do not think about

  • When the event or positive experience will end
  • Whether you deserve the positive experience
  • How much more might be expected of you now.

THOUGHTS

I know, I know, reading it seems a bit arty farty and new age, but before you dismiss it completely try giving it a go. The skills once again are incredibly simple, so much so that I think that is why we overlook them so often. We are all caught up in our lives, what we need to do, what we should be doing and planning in our futures that we often forget about the now. By refocussing our attention on the positives already in our life we can increase our happiness.

Don’t get me wrong it’s not a cure-all. As someone who spends 90% of their life depressed I can tell you that it won’t magically make everything flowers and rainbows but it does take the edge off and make you realise life isn’t quite as bad as you thought, and maybe, just maybe you can find something in it – no matter how small – that makes you happy. So far it’s working for me and I’m going to continue with it in the hopes that one day I will be able to enjoy things again.

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