Ancient Wisdom & Modern Psychology, applying a DBT principle

Thoughts, Emotions, Sensations, Urges

We are composed of four ways to knowing. Every experience is a thought, an emotion, a sensation or an urge. No experience is more than one way of knowing.

Example

Sensation: You notice the sensation of a mosquito on your forearm.

Urge: You have the urge to move.

Emotion: Fear or frustration.

Thought: "Another mosquito?!"

Practice

Notice daily. Put labels on each that you notice: "sensation", 'thought", "emotion", "urge". Practice and learn the distinction between each. You can sit still and practice for a minute or longer, and you can practice as you move naturally through your day.

Medicine

This simple practice is protection against being absorbed by confusion, dissociation, anxiety, effects of trauma and relationship issues. It is medicine for getting through a depression or an autistic meltdown. It can support a healthy lifestyle of coping effectively with today's daily stressors.

Keep practicing and you will find ways this medicine works for you! For more information on who DBT is for, see another post here: https://www.kristinabravo.org/post/is-dialectical-behavioral-therapy-dbt-appropriate-for-me

Linehan, Marsha M.. (2015). DBT skills training manual, 2nd ed. (2). New York: The Guilford Press 1.