Consider that it can rain AND it still be a good day indoors, or that a person can clean a room AND it isn’t up to standards.īalance opposites and let go of extremes.Two things that seem like opposites can both be true. For example, if you are conditioned to say to yourself, “it is raining outside, so today will be a horrible day” or “I know you cleaned your room, BUT it isn’t good enough,” you are likely to feel a rise in negative emotional temperature. Consider alternatives to your automatic thinking.
Recognize that there is always more than one way to see a situation, and there is always more than one solution to a problem.
#Dialectic example how to
Manage your emotions more effectively and keep your cool by practicing dialectics! Here are some tips on how to think and act dialectically right now:Īccept that the universe is filled with opposites. It’s very difficult to stay in a neutral or calm emotional state lately if you use the word “but” often or if you tend to discount positives with negatives. Dialectics means balance, and in DBT, it is particularly important to balance the idea of acceptance and change. By thinking and acting dialectically, you can keep your emotions calm AND you can look through a new lens to see two truths in a situation.ĭialectics is the foundation of DBT-in fact, the word is even in the name! It teaches us that there is an opposite of everything and we tend to be most effective when we find balance between opposites. Quarantine is hard AND we will get through it. Dialectic statements include, “It is raining AND it is sunny outside,” “I feel happy AND sad,” and “I love you AND I’m taking a break from you right now.” Dialectics is at work all of the time, especially nowadays. Dialectics are two opposing forces, feelings, or situations that happen simultaneously.
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