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So I drew this about a month ago. I was telling a friend bout my #dbt journey and the classes I have been taking on and off for a few years. He commended me for doing the work to become a better version of myself. He told me to keep it up And then he said "persistence is the enemy of negativity". He didn't realize the impact that phrase had on me but it was stuck in my head until I put pen to paper and 2 days later (about 24 hrs of work) I came up with this. Its 8.5×11" plain paper, my personal font that I have been drawing for over a decade and a peaceful scene of a flowing river surrounded by trees, bushes, and flowers. This is reminiscent of my favorite #mindfulness exercise. Also, the baseball equipment at the bottom is a tribute to the friend that inspired me to draw it. Origunal Quote by Gabriel Flores (future math teacher) Art by Shauna Hinson (cook/baker/DBT enthusiast) https://www.instagram.com/p/ByB3nCWg0SO/?igshid=8uy9flfrfff3

#dbt #mindfulness

@pacificresearch has a new study that was suggested on my page. Check it out if you are interested https://www.instagram.com/p/Bx7mZtNgg-R/?igshid=1qpn8db9s3dcy

#Mindfulness exercise # 5: BODY SCAN Lie down or sit with feet flat on the ground, hands facing up with open palms. Start by breathing deeply and focusing on the sensation of the cold inhale and warm exhale. After a minute or so, move your focus to your feet, gently wiggle your toes. Pay attention to the pressure of your feet on the ground then slowly work your way up. Notice the sensation of your body against the seat or bed, warm or cold, hard or soft, body parts touching each other. Take note of any pain or discomfort. Do not cling to it or push it away. When thoughts come and distract you, notice them and then bring your focus back. Once you complete your body scan, bring your focus back to your breath and then when you are ready, return your focus to the here and now. This exercise is also great to do in bed when you are having trouble sleeping. You can also give yourself affirming thoughts of comfort like "My feet feel so good in this bed. My legs and back are so warm and comfortable in this bed. I am safe and relaxed in my bed" etc. It may clear your thoughts long enough for you to fall asleep naturally. Let me know what you think of this exercise and share with anyone you think could use it! #dbt #wisemind #bodyscan https://www.instagram.com/p/Bx1eBYQgB08/?igshid=1ckzks2b5xsd8

#mindfulness #dbt #wisemind #bodyscan

#DBT Lesson 5-7(because it took me 3 days to curate all this material) Another DISTRESS TOLERANCE skill is called Wisemind ACCEPTS. These skills are temporary Distractions when your emotions are overwhelming or untimely. Do a hobby or pleasant ACTIVITY that draws all of your attention. Sports, reading, TV, etc. CONTRIBUTE by doing volunteer work or just a favor for a friend or random act of kindness for a stranger. COMPARE your current feelings to the way you reacted in the past or read about tragedies around the world to give you perspective. Do something to make you feel the Opposite EMOTION. Ie. When I am feeling sad and down I listen to motivating and empowering music to remind me to keep going. And when I am angry, I'm not in the mood for music at all. But I listen to comedy on Pandora and I feel better in no time. You can temporarily PUSH AWAY those thoughts by building a figurative wall that you can open at a later time. When the feelings or thoughts come back, say "NO!" And revisit it later. Actively occupy your THOUGHTS by counting to 10, counting objects of a certain color, doing word or logic puzzles, repeating song lyrics in your head, etc. Use SENSATIONS to shock your system similar to TIPP skills. Put Ice in your hand or mouth. Take a hot bath. Snap a rubberband on your wrist. Squeeze a stress ball. Play loud music, etc. Keep in mind that these are all just examples and not every distraction will help every person or work in every situation. Find what works best of you and practice in less intense moments to build #MASTERY. #mindfulness #wisemind #distresstolerance https://www.instagram.com/p/Bxv_kwygY6T/?igshid=1knhsh2bdbor9

#dbt #mastery #mindfulness #wisemind #distresstolerance

#Mindfulness exercise # 4 Try this; Go for a walk... around your neighborhood, a park, or a garden would be even better. No music. No talking. Limited eye contact. Just practice noticing your surroundings. What do you hear, smell and see? Describe things without labeling, stick to the facts. Avoid terms like "pretty" "ugly" "pleasant" "stinky" focus more on things like size, color, shape, texture, material, signage, animals, etc. Please like and share and let me know what you think of this exercise below #dbt #wisemind #observeanddescribe https://www.instagram.com/p/BxobO3lgDr_/?igshid=3ywlcxmehso4

#mindfulness #dbt #wisemind #observeanddescribe

#Mindfulness Lesson # 4: When you are in crisis, you may find yourself at the top of The Wave. You will experience Early Warning Signs and the following is a set of skills to help combat the EWSs and return to a calmer, rational state to avoid making unhealthy decisions Distress Tolerance; TIPP skills T is TEMPERATURE- most people notice a rise in temperature that can be regulated by putting ice in your palm and squeezing (focus on the sensation as it melts), splashing or submerging your face with cold water or going to a cold place. When you are cold, there is a biological response in your body that lowers your heart rate to keep you alive. Some people may get chills and feel cold in a crisis. In that case, you can give yourself a strong but comforting hug and/or rub your own arms vigorously to warm up to prevent going into shock I is INTENSE EXERCISE while exercise may warm you up, it will help you expend energy and distract you by causing you to focus more on what you are doing and breathing properly. It also helps connect your physical discomfort with something other than the emotions that originally caused it. P is PACED BREATHING which is simply breathing slowly and paying attention to your body and the feelings of inhaling and exhaling. It can help to breathe in for 4secs and out for 7sec which is actually harder than it sounds P is PAIRED ( or PROGRESSIVE) MUSCLE RELAXATION which is consciously paying attention to isolated parts of the body as you flex/tense different muscle groups and then release them. There are several examples in the pictures above. Keep in mind, not all skills can be used in every situation. Try them out in minor situations and see which ones work best for YOU. #TIPPskills #distresstolerance #dbt https://www.instagram.com/p/BxoNomRAcz_/?igshid=1ol5uft93kv65

#mindfulness #tippskills #distresstolerance #dbt

#Mindfulness exercise # 3 Try this: Lie down or sit with your feet flat on the floor and palms up. Close your eyes or softly gaze at a stationary object. Start by deeply breathing and focus on your breath. After a few deep breaths, bring the image of a comforting light to your mind. Visualize this light coming from within your core. Then imagine a spiral staircase leading down to that light within. Picture yourself slowly descending the stairs toward the light. Think of what this light represents, your hopes and dreams, your best self. Picture yourself reaching the light and feeling content. After 5-10 mins of this, bring your attention back to your breath before returning to the here and now. Let me know what you think of this exercise and share the love! #dbt #wisemind End of mindfulness exercise # 3 https://www.instagram.com/p/BxmIn-nFATK/?igshid=14edsqivvdfak

#mindfulness #dbt #wisemind

#Mindfulness Lesson 3 cont. To identify when you are climbing the #WaveofEmotion you will notice Early Warning Signs(EWS) they are different for everyone but can include racing heart, hyperventilation, red face, sinking stomach, headaches, weak knees and more. When you feel these EWSs it means something is wrong and you need to take steps to calm yourself. One of the fastest ways to recenter and lower your heart rate is to stop what you are doing, remove yourself from the situation (If you can) and take slow deep breaths 4secs in, 7 secs out. Focus on your breathing until your early warning signs fade away. If that doesnt do the trick, there are many other skills you can use. #dbtskills #wisemind https://www.instagram.com/p/BxmE_76l5_r/?igshid=qafn1fbhhoi1

#mindfulness #waveofemotion #dbtskills #wisemind

#Mindfulness Lesson # 3: The WAVE OF EMOTION We live our lives ebbing and flowing but sometimes, in extreme situations, we find ourselves climbing the wave of emotion. When we get to the top, we try to relieve the stress with problem behaviors. Those can be; giving in to addiction, self-harm, over-eating, violence, or any other behaviors that we deem negative or that result in negative consequences. When you are at the top of the wave, the triggers or deeper issues are not important. The goal is to come down off the wave safely, without making the situation worse. #dbt #wisemind https://www.instagram.com/p/BxmAjwvFXMh/?igshid=7hb1lckbef6o

#mindfulness #dbt #wisemind

#mindfulness exercise # 2: Try this. Lie down or sit with your feet on the ground, arms out and palms up and either close your eyes or softly gaze at a stationary object. You can play soft music or sit in the silence of your environment. Begin with a few deep breaths and then picture a river or stream in your mind. What do you hear? What does it smell like, is it surrounded by rocks, trees, or something else. Imagine the water flowing with leaves on the top. As thoughts or feelings enter your mind, place them on a leaf and let them float by. If your thoughts come quickly, imagine the river moving faster and continue to place your thoughts on the leaves. Do not hold onto them or push them away. Just notice them as they come and go. Do this for 5-10mins and then return to the here and now. Please post how this made you feel or what you think of this exercise. Feel free to share and follow! #dbt #wisemind End of lesson # 2 https://www.instagram.com/p/BxiOiFigpOd/?igshid=8u4x3ixip27n

#mindfulness #dbt #wisemind

#Mindfulness Lesson # 2: Mindfulness is the basis for which all DBT skills are developed. Today's society has taught us that we must multitask. Our minds never get a chance to rest. We dont have time to live in the moment. But practicing mindfulness daily can help us deal with all kinds of personal/social/professional issues and allow us to have more fulfilling and happy lives. #DBT #wisemind https://www.instagram.com/p/BxiNHXzAvkv/?igshid=17kyrv8e3eijs

#mindfulness #dbt #wisemind

Mindfulness exercise: Try this- get a bottle of bubbles from the dollar store/Walgreens/CVS/ other. Quietly play some soft instrumental music. Slowly and gently blow bubbles around the room. There is no right or wrong way to do it. Just be deliberate and focus on blowing the bubbles. Observe the bubbles. Are they big or small? How long do they take to pop? how many are there? Are there rainbows in them? Does it have a scent? Do this for 5-10 mins. If you do this with a partner or group, take turns blowing so the other(s) can observe. Comment how you feel afterward or what you think of this exercise #Dbt #mindfulness #dbtskills End of Mindfulness Lesson # 1 https://www.instagram.com/p/BxfY2zRA2Tv/?igshid=14cod8rxo0ji7

#dbt #mindfulness #dbtskills

WHAT skills: OBSERVE- just sit and look. Notice what's around you using your 5 senses DESCRIBE- use words to name what's is around you. how does your face feel as you breathe in and out? How does the air smell? What do you hear? PARTICIPATE- clear your thoughts. Be fully present in the moment of NOW. Do not worry about the past or the future. If thoughts distract you, let them pass and return to the here&now. HOW skills: ONE-MINDFULLY- intentionally do one thing at a time. If you find yourself doing more than one thing at a time, stop, and do one thing at a time. NON-JUDGEMENTALLY- do not label. Nothing is good or bad. Each thing is what it is. Stick to the facts. Do not make assumptions. There must be proof and evidence (5 senses).** if you find yourself judging, DO NOT JUDGE YOUR JUDGING** EFFECTIVELY- stick to what works. Follow the rules. Practice these skills again and again to build mastery https://www.instagram.com/p/BxfW1RBAY6I/?igshid=wog7g27lxg13

Mindfulness lesson # 1: WHAT skills- Observe, describe, and participate HOW skills- one mindfully, non-judgementally, effectively https://www.instagram.com/p/BxfUSyLA8n5/?igshid=1i2tvrx6hdrs