In our DBT skills groups this week, we're focusing on mindfulness of current thoughts. This skill involves allowing thoughts to come and go without attaching meaning or judgment to them. Think of your thoughts as being on a conveyor belt or a leaf floating down a stream. The key is to observe your thoughts without attaching to them or trying to suppress them. Here's how you can practice and support your teen in this skill.
Observing Without Judgment
To be mindful of your thoughts, start by simply observing them. Notice your thoughts without attaching meaning, judging, or trying to suppress them. Allow them to flow through your mind naturally. This non-judgmental observation helps reduce the attachment to and impact of the thoughts.
Adopting a Curious Mindset
Instead of judging your thoughts, adopt a curious mindset. Wonder about the meaning behind them without analyzing. Avoid suppressing your thoughts as this can make them more powerful. Instead, notice the sensations and thoughts as they arise and accept them. Remember, you have millions of thoughts each day, and not all of them need to be acted upon or considered significant.
Practicing Mindfulness of Thoughts
Here are steps to practice mindfulness of thoughts:
1. Notice and Label Your Thoughts: Start by noticing your thoughts and labeling them. For example, "I'm having the thought that I don't want to go to school today."
2. Full Body Scan: Scan your body from head to toe. Notice any sensations and the thoughts associated with them. This helps you see the connection between your thoughts and physical sensations.
3. Creative Detachment: Play with your thoughts. Say them out loud, sing them, or use funny voices. This creative approach helps you detach from the meaning of the thoughts.
Visualization Techniques
Use visual imagery to help detach from your thoughts. Imagine placing a thought on a leaf and watching it float down a stream, or placing it on a cloud and watching it float by. This helps reduce the intensity of the thoughts and their impact on your system.
Example: Practicing with Your Teen
Consider this scenario: Remy, a teen struggling with intrusive thoughts, uses visualization to manage them. By writing down his thoughts and then shredding or discarding the paper, Remy practices letting go. This method can be a powerful visual and physical way to release thoughts.
Supporting Your Teen
Here are some ways you can support your teen in practicing mindfulness of thoughts:
1. Choose a Visualization: Practice visualization techniques like imagining thoughts as leaves on a stream or clouds in the sky. Write down your observations.
2. Share Ideas: Share your visualization methods with each other. Discuss different metaphors and imagery that help detach from thoughts.
3. Engage in Physical Release: Encourage your teen to write their thoughts down and then physically discard them. This can be done safely by tossing the paper into a trash can or a bonfire.
Conclusion
Practicing mindfulness of thoughts can be a valuable tool for both parents and teens. It helps manage intense and overwhelming thoughts by reducing their power and impact. If you or your teen struggle with managing thoughts, consider joining our DBT skills groups for additional support. We're here to help you navigate and manage the emotions and urges that come with challenging thoughts.
Try these mindfulness techniques and see how they impact your daily life. If you need further support, reach out to us. Our DBT skills groups for teens, young adults, and parents are designed to help you manage thoughts and emotions more effectively.