How DBT helped me

I wish I could say that my recovery was going great and that I have no issues.  But that would be a lie.  I'm struggling with my recovery this week.  Interestingly enough, it coincides with returning to work after 2 weeks of vacation.  I've been feeling sad this week partly due to some work related stuff that I think is coming to the surface again now that I'm back.  

I have been overeating and binging for the last 2 days.  I feel like giving up.  As you can see, I've been feeling a bit depressed.  

So what is a girl to do when she feels like giving up

Practice her DBT skills.  

Which DBT skill should I use

DBT Opposite Action

It would be easy to give up. Why bother with recovery when I'm failing and binging again? Because, I feel miserable.  I don't want to live the rest of my life struggling with binge eating disorder.  

Instead of giving up, I choose to practice my DBT Skills.   That is opposite action.

Other examples of opposite action is going out to see some friends when you feel like staying in when you feel depressed.  Doing something that makes you anxious instead of not doing it. Sitting with your emotions instead of repressing them.

DBT Dialectical thinking

Instead of thinking with only your emotion mind or your rational mind (black-and-white thinking), we combine two opposite thoughts that seem contradictory and allow them to co-exist.  Wise mind brings together the cold logic of the rational mind with the feelings of your emotion mind.  It's accepting the present moment by acknowledging how you feel (I feel sad and disappointed) and accepting that you can't change the situation right now (I accept that I'm going back to my previous job next month). Dialectical thinking means using "AND" instead of "BUT".  

DBT Mindfulness

Closing my eyes, I take a moment to observe how I feel. Today, I feel sad. 

When you take a moment to observe how you feel, don't push your emotions away. Just sit with the emotion and make room for it.  Allow yourself to feel what you feel. Don't try to hold on to it or to change it.  Let it pass.

Sometimes, you may not be able to know what you're feeling.  Try to observe your body sensations.  A lump in your throat. A tightness in your chest.  Notice the sensation and sit with it.  Don't try to change it.

DBT Radical Acceptance

By being mindful of my current emotion, I am aware that I feel sad.  

It's important to acknowledge how you feel and accept it. By accepting it, it will help us tolerate the unpleasant emotion(s) that we're struggling with instead of turning to binge eating.

Radical acceptance means accepting what we cannot change.  I can't change that I'm going back to my previous job next month.  It doesn't mean that I'm stuck. I'm accepting the situation as it is today and I'm going to compete in job competitions so I can eventually get a promotion.

We can't always change situations.  Some situations are out of our control.  But by accepting it, it will be easier to let it go.  

Final Thoughts

There are many other DBT Skills that you can use to cope with difficult emotions.  This is just 3 DBT skills that I chose to practice today.

How do you cope with difficult emotions?  If you practice DBT Skills, I'd love to hear your experience.