Читать книгу DBT For Dummies - Gillian Galen - Страница 87

The final phase consists of NO NOT:

 NO: No suppressing your emotions. No enhancing your emotions. This means that you don’t tell yourself that you can’t feel something, and you don’t do things that increase the intensity of an unwanted emotion such as judging and invalidating it. You can think about this phase as consisting of things to avoid when you are riding the WAVE from the previous section.

  NOT: As you ride the WAVE, remind yourself that you are not your emotions and that your emotions will not last forever. It may seem like a small semantic thing, but when you talk about your experience, it’s important to avoid saying “I am depressed” and instead say “I feel depressed.” When you indicate it as a feeling state, it signals to the brain that it’s something that changes. By definition, emotions change and fluctuate. The first statement communicates, “I am a person who is depressed; it is inherent to me and therefore is less likely to change.” It may seem small, but it makes a big difference when you’re working on experiencing emotions and allowing them to move through you. Sometimes when emotions are very intense, you may feel like they will never end. It’s important to note that primary emotions last an average of 90 seconds, which is far from forever, even if it feels like it.