Tuesday, October the 22nd - Reflections on DBT Today

I made some notes after therapy for what I wanted to practice until my next Tuesday session with the therapist. I wanted to practice the following DBT skills: opposite action for shame, mindfulness practice I can do every day or almost every day, figure out the best self soothing skill for me to avoid picking, STOP, check the facts, mastery, and nonjudgementalness.

How can I practice each this week?? Well today so far I found it helpful to use my laptop to type rather than my phone where I only need one hand. Now both hands are being kept from picking at my skin. Covering frequently picked spots with clothing is also helpful. I have an exposure activity planned each day Wednesday through Sunday. I expect to use Check The Facts before going out. I can make a card/pic for that. While I'm out doing exposure, I can probably use STOP to regulate the anxiety I feel. But it would be good to also practice stop when I don't need it in the moment to improve mastery of it. So I guess that also counts for mastery. What time each day could I practice STOP? I'll set a reminder every day at 5pm. My mindfulness practice could also be using non judgemental observations. I can do this after, around 5:30pm.

Through the week I'll need to find times where I'm likely to feel shame and making a cope ahead plan for that that includes opposite action for shame. I'll probably feel ashamed to go to the store Saturday like I have planned. The most basic expectations are just to be able to ride a bus or car, look decent, etc.. I have some shame around my weight. And the scars on my face from picking. I can hide the other ones with clothes but I don't have any makeup. I don't want to need makeup either. What is the opposite action to either of those?? Well I usually stay home, so just going out will be opposite of what I'd like to do. I also feel embarrassed to wear anything that might draw attention to myself so I can wear a shirt that I got compliments on before. I don't know how to track or measure this but having good, confident posture while I'm shopping is also opposite to what I usually do. I can walk beside or in front of my bf instead of behind him. Another opposite action is looking at something by myself because I usually stay behind and only look at what everyone else is. All of these would require some level of being nonjudgemental towards myself. Not judging myself if I get compliments on my shirt or not, not judging myself if I'm interested in something in a different aisle than what he wants to look at, not judging myself for leaving the house to shop because that's just a basic human thing I deserve/don't have to earn. TBD is how to practice self-soothing throughout the week. I'd like a new one each for 3-4 days to reduce overall stress and anxiety levels and then something very easy I can do multiple times a day as I feel the urge to pick arrive.

I'm making good progress. I thought it was too slow but it's worth it.