Being Kind To Myself
To begin building a healthier self-image, many people find it helpful to use self-affirming statements. The purpose of these statements is to remind yourself of the good qualities you possess in order to give you strength and resilience when confronted with distressing situations. This type of statement will remind you that hidden underneath your sometimes overwhelming emotions is a caring, loving person who is capable of handling a distressing situation in a healthier way.
“Even though bad things happened to me in the past, I’m still a good person.”
“Even though I’ve made mistakes in the past, I’m still a good person.”
“I’m a sensitive person who experiences the world differently.”
“I’m a sensitive person with rich emotional experiences.”
Source: DBT Skills Workbook
Compassion helps us mend relationships and move forward while fostering emotional intelligence and well-being. Enjoy the benefits of loving-kindness with this guided meditation.
Learn more at Mindful.Org
- While having a conversation, you suddenly realize that you don’t know what the other person is talking about.
- While having a conversation, you’re already thinking about what you’re going to say next before the other person has even stopped speaking.
- While reading, you suddenly realize that you’ve been thinking about something else and have no idea what you just read.
- While walking into a room, you suddenly forget what you came to get.
- After putting something down, you can’t remember where you just put it.
- While taking a shower, you’re already planning what you have to do later and then you forget if you’ve already washed your hair or some other body part.
- While having sex, you’re thinking about other things or other people.
These were taken from the DBT Skills workbook
Mindfully reviewing your day can be transformative.
A brief mindfulness meditation practice to relax your body and focus your mind.
The body scan is a foundational mindfulness practice that introduces us to working more skillfully with experience. Try it for yourself.
This technique gives you room to wait, particularly when things threaten to get hot and angry. People will often pressure you to make a decision or agree with a plan right away. Assertive delay allows you to take a break—whether for a few minutes or several hours. During the interval, you can calm down, think carefully about what’s being said, and prepare a good response. “You’ve told me a lot, and I need time to sift through and see what I think.” “Give me an hour. This is important, and I want to think carefully before I say anything.”
Safe-place visualization is a powerful stress-reduction technique. Using it, you can soothe yourself by imagining a peaceful, safe place where you can relax. The truth is, your brain and body often can’t tell the difference between what’s really happening to you and what you’re just imagining. So if you can successfully create a peaceful, relaxing scene in your thoughts, your body will often respond to those soothing ideas.
Via DBT Book
- The next time you get caught in heavy traffic, wait without being critical.
- Watch the world news on television without being critical of what’s happening.
- Listen to a news story or a political commentary on the radio without being judgmental.
- Bake or create a meal that smells delicious
- Scented candles
- Buy fresh flowers (or smell the garden)
Remind yourself that you don’t know how long any particular symptom or other concern will last. It won’t last indefinitely, and it might change sooner than you think. (See chapter 15) ▸ If a thought about the uncertainty of the future persists, acknowledge the thought and then. . .just drop it, bringing awareness to the present moment. Try Byron Katie’s practice of stating what you’re doing physically right now: “Man lying on bed, resting.”
via How to Be Sick: A Buddhist-Inspired Guide for the Chronically Ill and Their Caregivers