DBT Mindfulness Exercise (Conveyor Belt) (Dissociation, Depersonalization)
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- čas přidán 15. 06. 2012
- This is a DBT Mindfulness Exercise where we watch our thoughts go by on a conveyor belt. This video is a supplement to my blog post on my experience with Dissociation, Depersonalization, and racing thoughts at:
www.my-borderline-personality-...
My blog is at: www.healingfrombpd.org
Dr. Marsha Linehan's CDs, Books, and DVDs are available at:
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I was diagnosed 25 years ago, then dumped on the curb by the Dr who diagnosed me. Then it was hypomania. Then i just gave up on the system. But i found something like this. It's having a visualized hot air balloon tethered to the ground. Then filling it up with all those thoughts. And undoing the tethers and watching it slowly drift away. It was the only way i EVER slept! THANKS so much for this. I'm sure they were right, and i recently discovered mindfulness for stress. Right now I'm totally paralyzed by agoraphobia, anxiety. Complete loss of self worth. The list goes on. I will check this out. With our new Doctor, who i love. Thanks again. ( rambling)
thank you so much for this. i was diagnosed with bpd last year and I have also had depression and anxiety for almost a decade now. i am getting help for it from a wonderful therapist however my sessions aren't very consistent due to my very hectic schedule and limited finances. i have also had immense trouble opening up about this to any of my friends or family, since i can't help but feel that none of them will truly understand the intensity of emotions that bpd brings, and how unbearably low the lows can get, and might view me as an inconvenience for constantly having to battle these intensities. another reason is that the public opinion of bpd is in bad taste, where everyone with bpd is clubbed together and regarded as horrible humans. i am extremely grateful that i have managed to make it past the lowest of the low, however there are still times it gets really intense and i look for videos like this to help in some way. i don't know if you will see this since i am writing 11 years after the upload date, but i hope you know you are saving lives. i really appreciate and admire how gentle and non-judgemental you were throughout. i almost felt like you were physically with me helping me get through this. i calmed down so much in a matter of 5 minutes and by the end of it was even flooded with lots of self reassuring, grateful, and hopeful thoughts. thank you so much. to anyone reading this i hope you know you are not alone and that there are several people wishing lots of good health and happiness upon you (i am one of them!). you will get through this, hang in there
I started DBT Therapy a few times, but never completed the class. I already planned to restart my DBT Therapy this August, but watching this video really made me miss it all the more. I really do feel that the skills that I did pickup when I was actively participating saved my life. I was in a really bad place when I began therapy and once I learned Distress Tolerance, Distract Skills, and (most importantly, for me) Radical Acceptance, the process of healing began. i handle stressful situations a lot differently now, but I realize that I still have a lot more growing to do, which is why I'm looking forward to resuming group DBT where you realize that: 1) you're definitely not alone in the struggle to gain power over your life; 2) that change for the better, even in small increments, is possible when you have the right tools and motivation; and, 3) once you notice that you are using the skills and coping with life in more positive ways, you will begin to gain more self-confidence in your ability to choose your next step vs. automatically following the urge to do something counter-productive; even dangerous. I appreciate DBT for placing those tools in my hands. I'm a better version of myself today because of them, and I know that I will only become greater if I continue on my path to becoming increasingly more mindful.
I highly recommend DBT Therapy to anyone having issues with any form of self-sabotage and self-harm. I want you to know that your past doesn't have to negatively affect your future. I know how it feels to feel powerless over your thoughts and urges; that life has been so unfair to you; that bad things always happen to you; or, that you're a bad person who doesn't deserve goodness in your life. I know what it's like to sabotage good relationships, jobs and other opportunities, and to put yourself in harms way for no good reason at all. But, I just want to share that you really DO have the power to change your thoughts and behaviors, which can lead to a changed life. DBT can show you how. I like whom I've become as a result of DBT. No; I haven't worked through all of my problems, but what I can say is that I have developed more self-confidence in my ability to make better choices by observing my thoughts and CHOOSING what to do about them. That, alone, is so powerful, even in its simplicity.
Peace and prosperity to all, and thanks Debbie for the work that you're doing to share these awesome life changing skills with those of us who need them most.
At one point I had to create a humor pail because I had a joke come up saying 'I sure do have a lot of pails now' then I laughed out loud & created a pail for it. Lol Jokes have become a defense mechnism so it was funny that I had the urge to relieve the tension in the midst of the boredom. That happening during the exercise definitely told me something about myself. Lol My thoughts were moderately fast and I had many of them but they weren't exactly racing one after the other but definitely intrusive enough. Pretty much one random thought every 10-20 seconds give or take. I do feel better due to watching this :) I'm going to save it to my psychology playlist and try to start a schedule I can stick to using this video every few days and then maybe every day. I might even work my way into using it as a tool to just sit in silence. Any meditation with audio or music typically doesn't help me because I usually end up distracted regardless. Maybe simply sitting in silence would be more conducive of a meditation style for me :) I got interrupted by someone coming in when I didn't think he would so I will try again.
Wow I can’t believe this worked for me, my thoughts were mostly items but I was so relaxed afterwards
Thank you very much for taking the time to make this video. It was helpful and encouraging. I'm looking forward to checking out your other videos and your blog. Keep up the good work!
Thank you so much for reaching out and helping us through our tough times, Debbie. You truly are an inspiration!
This is my first post ever on CZcams. I just felt the need to write to say thank you for all that you are sharing in not only this video, but all of the videos that you have been posting. It's empowering to hear your videos for you are not only sharing the skills that you've been obtaining but your struggles as well. I'm also in recovery from BPD. I live on a small island without access to a DBT group so it's nice to have this healing oriented connection. Thanks for sharing!
This video worked out amazing for me. It made me very calm after a very stressful day of racing thoughts. Thank you so much.
The conveyor belt was really fast-pacedand I also had an urge to organize my thoughts. I got angry and I couldn't do it or couldn't remember all the thoughts I've had in one minute and I ended up with a lot of pails called "Classifying pail" or "Anger towards therapy pail", plus the plenty of self-sabotaging buckets I had. At someone commented down there, I also laughed at the visualization of all those pails making me drown. Defense mechanism, I guess. Helpful, especially for those who want to explore their ideas better. Labelling your thoughts is the first step to controlling and living with them, as I've been taught in DBT therapy.
Thank you so much ~ this really helped me a lot. I have to tell you that you give me a lot of hope that I can overcome this illness. Thanks again!
I'm so glad you mentioned having slow thoughts/very few thoughts, at first I was worried I should have had more thoughts to sort! I used these categories; body, gender, observation, action, and later this evening. Having written them down, I had more categories than I initially realised!
Thanks for this. This very video launched me on the cumbersome road to recovery and helped me start the meditation practice I’d been meaning to get to for a decade
This is brilliant Debbie. Thanks so much for this. I am going to start this from today itself!
My thoughts were a bit slower than I expected. Sometimes I felt nothing but then i noticed I had a lot of buckets, for example fear thought, food thought, singing thought, distracted thought, pain thought, nothing or no description but a feeling thought , future thought, past thought, friend thought, observation thought etc. Your presence is really calming and makes me feel safe and like you care about me which is a bonus! I feel like this can help with ocd even if the person doesnt always act on compulsions
I'm so glad that you found this to be a helpful resource as you work on DBT! ☺
I did the exercise. It was really relaxing to drop the thougths of judging and worries. It was harder to drop the boring thoughts. I felt guilty for having these thoughts bc of my upbringing. Love that you put it out there! ❤
Great video, the bells also help with refocusing a dog who won't stop barking at the neighbors moving in. I really enjoyed this video.
Thank you for making this. I’m really poor and can’t afford psych treatment so any online videos to help me get better is so important and appreciated. I was really relieved when I found out that this website/channel existed. Thank you thank you thank you
Debbie i love you!!! So good to see a video of you from 11 years ago. Dbtpath is the best ❤❤❤
thanks a lot for your kindness, i love your easy though very professional attitude.
i've done the exercice while at work, think it could have gone better,
i keep work on that.
thanks again
I have been waking up with nausea every morning for over a month, and it only starts once I start *thinking* but it gets so bad I have to get out of bed and start my routine to get it to calm down.
When I told my therapist about it, she said to take 10-15 mins in the morning for mindfulness. I remembered years ago I heard the conveyor belt thing and I tried it again and I only feel queasy. The mind is intense!
This was so helpful! Thank you Debbie!
I know it's been 5 years but...... I had anxious and later tonight thoughts, for feedback. Thanks, this really helped.
That's so rough. You must be incredibly strong to be working even with that suffering. Good for you. ♥
I really like this conveyor belt task, I just did it with you on CZcams and will practice it when I go to bed tonight, maybe it will help me not to toss and turn for those horrible first hour or two.....insomnia every night
TY, I was about to write "you cannot imagine how much it helps", but I think you know.
TY!!!!
Excellent video. Most helpful. Thank you!
I just started therapy for BPD about a month ago and am starting to look into DBT & mindfulness to help cope with some of the powerful emotions that are coming up as a result of therapy. My buckets: cats, songs in my head, wanting to finish my toast I was eating. The thoughts didn't stop but I guess that isn't the point of this excercise, just to notice them.
thank you so much! My thoughts weren't so fast as i thought they would be. I tried to put them in piles and it made so much sense. I sorted self hate thoughts, future prediction thoughts.
Thanks for posting about DBT mindfulness! I didn't do the exercise, maybe I will in the future. I was youtubing for "DBT mindfulness," which my therapist told me to look up on our very first session together. I don't have BPD, however. Thanks for posting this and have a nice day!
Thank you for sharing. It was a positive experience.
Hi Debbie, I enjoyed this exercise. At first my thoughts were really fast but by about half way through they pretty much stopped. I noticed that I became very relaxed (my breathing slowed down a lot) which is unusual for me as I don't usually stop! I also noticed that once I'd placed a thought into a pale, I didn't have a thought about that again and I automatically placed the painful/stressful thoughts in pales far away from my conveyor belt in my mind's eye. xx
Debbie your great just tried this exercise fab
Thank you Debbie!
My thoughts started out slow and common, weekend thoughts and anxious school thoughts and short-term future thoughts. I tried to sort them into pails which was helpful. I closed my eyes and I felt like I went somewhere far away for awhile and everything seemed blue and I kept thinking about swimming. I can't swim and I never think about it so it struck me as odd. Then my thoughts started to race and I put many of my thoughts into 'overanalytical thoughts' and 'retelling this to someone else' which always bothers me and then it was over
That's so funny, Jess - the same thing happens to me -- I get all irritated, and I assume I'll be bored to pieces...then I do it, enjoy it, and feel calmer :-D.
Thank you for sharing your experience, and how sweet to have a "Debbie" pail. Ha ha!!! Thank you! ☺
Debbie, I read your blog .... just wanted to say, DBT works fantastic with teens and young adults. "It is not just for BPD". So that can be misleading.
i feel better after doing this!
Awesome!
Hey! I really appreciate this video. I was wondering if this helps longterm with BPD and dissociation and panic attacks?
I did the excersise and the thought were slow and steady i but them into buckets i also colored them. And axiety and depression was put into red colored bucket, my obsissivness about something was put in blue etc, and I felt easy and i was excited about what you are going to bring on the table next so i also put the excitement in one bucket. I actually feel lot better and made a bucket listing journal to keep my habit continuity and practice this daily. Thank you please if you have more exercises do share it. Thank you again
Thank you so much for sharing your experience with this! I'm so glad it helped!!
You r doing good job😘
Still cant found the cds online
I was really anxious and was getting pissed off! I wasn't seeing it helping me! Any thoughts!
Hi Debbie, this exercise really helps me. the thank-you. do you have a CD or MP3 recording of fat exercise like this that I can download? I don't like Marsha linehans recordings.
When a meditate when i get a thought i just get rid of it, i see it as a distraction and send it of go back to the mantra hum or whatever you use...
Thank You!
How many sessions for dbt
My thoughts were incredibly slow. I sorted like ten of them initially and couldn't really easily think anything else.
i have no thought process. thats the problem with depersonalization
Hello Debbie, are you on facebook? Can you tell me about DBT I just found out diasnosed BPD this year? I done CBT long time ago when i had my eating disorder clinic really help me alot, DBT on Iphone i dont know should i buy it or not? please come back to me looking forward to hearing from you Gizmo xox
I'm trying to find free or low cost audios of dbt mindfulness exercises because reading off a paper is not helpful. I just started a dbt group. it's at a community mental health center so it's kind of modified so maybe that's why the facilitator doesn't use a CD like you mentioned. this video is the first for me to find and I've been searching several days. lol. great video and channel :)
+jlt1984 can you refer to me for fre dbt?
I didn’t have many thoughts
I started to control my thoughts
I started to imagine my self cleaning and office so I started planning where to start...
I will try this when I’m having racy thoughts. Thanks.
My first time was bad. Gonna try again. I forgot to label, got lost in thought. I am taking a lot of stress, judging myself a lot.
Oh, Trisha! Please go very easy on yourself. You canNOT fail this. Anything you noticed, anything at all, including that you got lost in thought, means you became mindful. Let me know how it goes when you practice again.
When I was having no thoughts, I'd think "Not having any thoughts... nup... nothing... I guess we sort that into the Thoughts About Thoughts Pail."
I actually had a bucket for thoughts I felt I would' be "allowed to think" if some people knew. I felt at first like I had no right to be thinking some of the things I was thinking. Like, my family is Republican, what if I'm a democrat, things like that. In my 42 year old mind, I try not to "entertain thoughts" that I know my family wouldn't agree with.
I couldn't find the exercise.
Many get helped on one hand and on the other hand what often people dont know is that any sort of meditation can lead to an increase in your internal processes regarding your trauma. Memories can come back at a hightened speed. So if it becomes too overwhelming to the degree of loosing controll so know that you have to stop meditation in such case.
Ugh! My thoughts were having thoughts of having thoughts🤔
holy crap that was really hard i have a ping pong for a brain lol and wayyyyyy to much imagination totally get distracted
You're so cute
Really helpful! Thank you. Amazing.