A couple weeks ago, we learned a little bit about the history of Cognitive Behavioral Therapy (CBT). This week, I want to introduce you to a more modern kind of therapy called DBT, or Dialectical Behavior Therapy. DBT was developed in the 1980s by the American psychologist Marsha Linehan, “who viewed standard CBT as insufficient for treating chronic self-harm and suicidal behaviors, such as those stemming from borderline personality disorder” amongst other conditions and struggles.
One of the primary emphases of DBT is “dialectic” thought, or “learning to see and think in dualities rather than in black-or-white dichotomies.” For those of us that frequently get caught in internal thought patterns that are singularly negative and harmful to our mental health, a therapist trained in DBT may suggest that we practice leaning into and intentionally repeating the opposite, positive and helpful thought.
For example, one may find themselves thinking “I hate the way my belly looks” more frequently than they like, and it is making them feel depressed. Leaning into the opposite thought could look like verbally saying one positive affirmation to oneself in the mirror about their body, such as “I love the softness of my belly.” Or another example, one may find themselves thinking “I’ll never get that promotion at work” more frequently than they like, and it is causing anxiety and panic attacks. Leaning into the opposite thought could look like writing in a journal the opposite thought of “It’s entirely possible that I will get this promotion” every time that negative thought occurs.
The basic premise of opposite-thought DBT practices is that we can actually train our minds to be friendlier to us. By practicing positive thought patterns, our internal voice will begin to learn positivity as its native language instead of negativity. After several weeks of intentional practice, we may indeed see a major improvement in the emotional activity that typically follows these thought patterns, too.
So, think to yourself a moment – what is one negative, repetitive thing you find you tell yourself a lot? Write down the opposite positive thought on a sticky note, and place the note somewhere prominent like your bathroom mirror or car dashboard. Try to lean in, even if it feels silly at first. If you or someone you know is struggling with negative thought patterns, The Willow Center is here for you and we can help.
Written by Chase Cotten, Community Director
