MINDFULNESS OF CURRENT THOUGHTS
This DBT skill teaches you to notice thoughts without judgment.
Label this thought: “I’ll never finish this project.”
Judgment
This metaphor uses imagery of an object in the sky to describe how thoughts drift by.
Clouds in the sky
All thoughts are this.
Temporary
What skills
True or False: Thoughts are facts.
False
Label this thought: “I need to call my friend later.”
Planning
This is another metaphor commonly used to describe thoughts moving by.
Leaves on a stream or conveyor belt
Research shows that doing this to thoughts makes them worse.
Blocking or suppressing
This person created DBT.
Marsha Linehan
Observing thoughts can do this.
Label this thought: “I wish yesterday went differently.”
Past-focused
These are the four steps for mindfulness of thoughts.
Observe your thoughts
Adopt a curious mind
Remember you are not your thoughts
Allow thoughts to come and go
True or False: Non-judgmental thinking means ignoring reality.
False
This is a way to increase love and compassion towards oneself, others, and all creatures.
Loving kindness
What phrase do we add after stating a thought to remind ourselves it’s not reality?
“…and that’s just a thought.”
Label this thought: "I'm never going to understand math."
Catastrophizing
This is a type of transportation we can use to imagine thoughts going by.
Trains
This is noticing and radically accepting thoughts for what they are: sensations of the brain that come and go.
Mindfulness of Current Thoughts
This type of thinking uses the word "and" to connect thoughts.
This is the path to freedom.
Letting go of trying to control thoughts or trying to get rid of them.
Label this thought: "If I fail this test, my life will be ruined, and everyone will think I’m stupid. I've failed every other test in this class."
Judgement + Catastrophizing + Future + Past
Create your own metaphor for observing thoughts.
Multiple answers accepted.
Observing thoughts provides this.
Distance from your thoughts
These are the four skill sets learned in DBT
Distress tolerance
Emotion regulation
Interpersonal effectiveness
Mindfulness