Mouse Does DBT: “How” Skills


The Upside Down Chronicles

Week Two brought Mouse to the “How” mindfulness skills. Though Mouse wasn’t sure why they were called that, or how to do them…

Non-judgementally

To be non-judgemental is to be factual and not emotional. Using the wise mind you can disarm the judgemental thoughts that we all have about ourselves or others. The disarmament comes from simply recognising when a thought is a judgement, not a fact.  For example:

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The first two mice are non-judgemental. They are stating facts about the state of the cake. However the third mouse is in emotion mind and is using emotion based judgements to define the cake. It’s really hard to be non-judgemental, particularly if you are so hating of yourself that you see the judgemental thoughts as fact. “I’m ugly.” “I’m stupid”. “I’m worthless”. We all have those pesky thoughts. But by realising that they are judgements rather than truths they can be less upsetting.

One mindfully

Doing things one-mindfully…

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