Accessible DBT

Dialectical Behavior Therapy (DBT)

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See Yourself Into It!

Picture of a field of sunflowers with the words thoughts have power.

Visualize it and then reinforce it and build momentum with positive affirmations.

This may sound crazy. And if you have not participated in this practice, it seems a bit ridiculous. Yet it has worked for many people.

The practice of visualizing what you want and then waiting for it to materialize is often rooted in religious or spiritual philosophies. However, there is also a science to the practice that has been observed through brain scans and scientific explanations.

Essentially, saying affirmations influences new pathways and new associations in the brain. Whatever we say to ourselves becomes our truth. Yes, the self-fulfilling prophecy is real.

Be aware of negative language that overpowers the new affirmation, “I’m a bad test-taker,” “People don’t like me,” or “These things always happen to me.” This kind of negative thinking can overpower our efforts to create a new truth. In short, our thoughts, whether positive or negative, become our reality.

The practice involves visualizing what you want or how you want to be. Make the visualization rich with sensations, emotions, and actions, but also believable. See yourself into it.

Develop positive affirmations that describe current behaviors, thoughts, and attitudes that support the visualization.

Here are some guidelines for creating affirmations:

  1. Use present tense (I am, not I will)
  2. Use actions words (I am energized . . . or I value . . . )
  3. Be positive (state what you want, not what you don’t want — the brain does not register the word “not.”)
  4. Be specific (Give time frames, or duration — every morning, 15 minutes every day, 3 days/week)
  5. Be realistic (See yourself into it — a step or two from your current operational level. If you cannot see yourself into it, back it up to a more realistic and believable goal.)

There are many examples of affirmations available. Often, the suggestions are too far removed from our current level of functioning. They become unbelievable and meaningless.

Effective affirmations are tailored specifically to you and your goals.