I have participated in CBT, which helped me get in touch with my core beliefs and how they related to my automatic thoughts and interpretations. This was helpful, but when I found myself in crisis with CPTSD, I found DBT (dialectical behavioral therapy) provided a way for me to become more skillful in managing my triggers and associated distress. For me, DBT had a way of validating my experience, which was something that I needed in order to then be able to change my thinking and behavior. DBT seemed more trauma informed and felt more compassionate to me than straight CBT. It could very well have been the therapist's approach to the modality or simply where I was psychologically at the time - this could certainly be the case. I do believe that the importance of trauma informed care is more recognized now (and hopefully practiced). After extensive DBT, I was able to use rational self analysis (RSA) to challenge and reframe my thoughts and beliefs with some success. I dont think this approach, on its own, would have helped me much when I first entered therapy due to the fact that I had experienced a lot of trauma and needed that to be considered. Although I came upon RSA some years later after DBT and though it was helpful to an extent, the way it was presented to me somehow overlooked the value of having emotions. Eventually, I needed to find a therapist to help me to understand and validate my emotions better - not to let them control me, but to be able to recognize what I am feeling and why, to learn from them and not simply try to rationalize the unpleasant ones away. I do find EFT to be effective and have used this for years - it acnowledges my experience with compassion/self-love and decreases the intensity of my reaction to triggers. It is a powerful tool in my wellness toolbox! When triggered, I find it beneficial to pause. In order to do this I have, through lots of practice, developed awareness of what is going on internally. As soon as I notice myself being affected (for example, feeling hot, increased heart rate, muscle tension)I do what I need to do to get that pause. Grounding, box breathing or extending my exhale are things I do alot as well as tapping. The pause will make room for a more skillful response vs reacting. One consciuos breath can make a huge difference. Focusing on my breath and tapping helps balance the energy. No matter what technique I use now, I do pay close attention to what meaning I am giving to what is happening. I get to choose the meaning and that is empowering.
You make some great points and clarifications here, Sunshine! Thank you! Your last sentence for me is the real power point -- getting to choose the meaning. That is empowering indeed. In my experience, that's the truly transformational element!
I have participated in CBT, which helped me get in touch with my core beliefs and how they related to my automatic thoughts and interpretations. This was helpful, but when I found myself in crisis with CPTSD, I found DBT (dialectical behavioral therapy) provided a way for me to become more skillful in managing my triggers and associated distress. For me, DBT had a way of validating my experience, which was something that I needed in order to then be able to change my thinking and behavior. DBT seemed more trauma informed and felt more compassionate to me than straight CBT. It could very well have been the therapist's approach to the modality or simply where I was psychologically at the time - this could certainly be the case. I do believe that the importance of trauma informed care is more recognized now (and hopefully practiced). After extensive DBT, I was able to use rational self analysis (RSA) to challenge and reframe my thoughts and beliefs with some success. I dont think this approach, on its own, would have helped me much when I first entered therapy due to the fact that I had experienced a lot of trauma and needed that to be considered. Although I came upon RSA some years later after DBT and though it was helpful to an extent, the way it was presented to me somehow overlooked the value of having emotions. Eventually, I needed to find a therapist to help me to understand and validate my emotions better - not to let them control me, but to be able to recognize what I am feeling and why, to learn from them and not simply try to rationalize the unpleasant ones away. I do find EFT to be effective and have used this for years - it acnowledges my experience with compassion/self-love and decreases the intensity of my reaction to triggers. It is a powerful tool in my wellness toolbox! When triggered, I find it beneficial to pause. In order to do this I have, through lots of practice, developed awareness of what is going on internally. As soon as I notice myself being affected (for example, feeling hot, increased heart rate, muscle tension)I do what I need to do to get that pause. Grounding, box breathing or extending my exhale are things I do alot as well as tapping. The pause will make room for a more skillful response vs reacting. One consciuos breath can make a huge difference. Focusing on my breath and tapping helps balance the energy. No matter what technique I use now, I do pay close attention to what meaning I am giving to what is happening. I get to choose the meaning and that is empowering.
You make some great points and clarifications here, Sunshine! Thank you! Your last sentence for me is the real power point -- getting to choose the meaning. That is empowering indeed. In my experience, that's the truly transformational element!