Читать книгу DBT For Dummies - Gillian Galen - Страница 84

Paying attention to what you’re feeling requires an openness and willingness to shine a light on your emotional experience. We know that when you look directly at an emotion, the intensity of it begins to decrease. If you’re doubtful, we encourage you to try this sooner rather than later. Identifying an emotion and validating it — recognizing how it makes sense and is valid — is a powerful and healing experience.

So, where do you start? In DBT we have a skill called mindfulness of current emotion, and we break it down into steps using the acronym SUN WAVE NO NOT. Using this skill will help you identify the primary emotion and label it. Follow the steps in this section to do so.

When you’re just starting to use this skill, it can be helpful to write down your answers on a piece of paper. Take your time; it can be a slower process in the beginning, but once you practice, you’ll be able to simply pause and identify your emotions much of the time without even using all of the following steps.