One definition of depression is when our expectations do not meet reality. While we can’t control reality, we can undoubtedly set expectations of ourselves that are doable. Dialectical Behavior Therapy teaches acceptance skills to release what is out of our control and mindfulness skills that make the acceptance process easier. Think of each expectation we meet as a win. The more successes we achieve, the more we feel powerful and capable.
Please skills in DBT
When going through difficult times of high stress or feelings of depression or worthlessness, it becomes essential to temper our expectations and aid in healing. The PLEASE skills in DBT bring us back to simplicity. The concept is that, at times, just taking a shower, ensuring we eat and sleep, and taking necessary medication are enough goals to accomplish during a rough period. This self-care and setting doable boundaries can decrease depression and feelings of worthlessness. I give the metaphor of breaking your leg and setting a goal of running 5 miles the next day, which will only lead to failure and pain. It takes time to heal, and allowing ourselves the time and space to slowly get back on our feet without judgment, will help us become our optimal selves more quickly.
During the course of DBT, we will explore self-care and the role it plays in a healthy life and healthier relationships.
Summary
