Читать книгу DBT For Dummies - Gillian Galen - Страница 86

Once you have named the emotion, your task is to ride it like a WAVE. When a primary emotion runs its course, you’ll experience it like a wave, first lower in intensity, building up to the peak or the crest of the wave, and then slowing, decreasing in intensity until you return to baseline, or the waves settle on the shore. The way to ride the wave is to use your mindfulness “Observe and Describe Skills,” which we cover in more depth in Chapter 9. What you’ll do is notice and describe your sensations and your urges, which you’ve already identified in the SUN part of this practice (see the previous section). Notice and describe without judgment the facts of your experience. For example, you may notice your thoughts moving quickly, a sensation of butterflies in your stomach, your face feeling red, and tears running down your cheeks.

You’ll notice that this is a somewhat boring process as there are no judgments or editorials about your experience that pull in the past or the future. This is what helps your emotions simply run their course. Repeat this process until the intensity of your emotions becomes more manageable.