Practical Strategies for Awareness of Emotions: 7 Methods
In the realm of mental health, understanding and managing emotions plays a crucial role in maintaining overall well-being. This article explores two therapeutic approaches – Dialectical Behavioral Therapy (DBT) and Mindfulness-Based Cognitive Therapy (MBCT) – and their benefits in helping individuals deal with daily worries, fears, and stress.
Dr. Sanam Hafeez, a renowned neuropsychologist based in New York City, explains that being mindful of one's emotions means acknowledging them without judgment. This practice is central to both DBT and MBCT, as it forms the foundation for self-reflection and emotional regulation.
Dialectical behavioral therapy (DBT) is a type of cognitive behavioral therapy that employs strategies like emotional regulation, acceptance, and mindfulness. DBT is particularly effective in treating those with borderline personality disorder (BPD), but it can also be used in other contexts. Dr. Hafeez notes that DBT helps clients change their relationship with negative emotions, rather than becoming caught up in them.
DBT builds fundamental skills such as distress tolerance, emotion regulation, and interpersonal effectiveness. One such technique is grounding, which involves identifying five things you can see, four things you can hear, and three things you can touch. Kara Nassour, LPC, NCC, recommends grounding techniques for those who get overwhelmed or dissociated, helping them connect to their senses and become more fully engaged in the present moment.
Meanwhile, MBCT combines cognitive behavioral therapy with mindfulness techniques. Katie Moore, PsyD, suggests that through developing mindfulness practices, clients use mindfulness in place of their prior ways of coping with challenging emotions to move through them more helpfully. Moore emphasizes that the biggest takeaway from mindfulness is self-acceptance.
Danielle Dellaquila, LMSW, CBT, DBT, further explains that clients learn to respond differently to negative emotions and alter automatic thoughts related to these negative moods and emotions. This change in perspective can lead to a significant reduction in stress and anxiety.
In summary, whether it's through DBT, MBCT, or mindfulness meditation, learning to manage emotions effectively can alleviate stress and improve mental health. These practices can teach individuals to accept life's realities, respond differently to negative emotions, and become more mindful of their thoughts and feelings. Best of all, these techniques are accessible – meditation doesn't require any tools, props, or money, and free guided meditations can be found on YouTube or through meditation apps.
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