So far in this blog series, we have further developed the themes of awareness, acceptance, and action. We have learned that we cannot accept difficult facts or make difficult changes until we first overcome our blind spots (denial and pre-contemplation). By definition, we cannot see our blind spots on our own…we need help from others to kindly, gently point them out. We have also learned other roadblocks for acceptance (anger, bargaining, depression), and have further learned that no action is lasting until we have found ways to maintain that change. And finally, we have also learned that acceptance is often a prerequisite for action. In other words, we won’t be motivated to change a problem if we haven’t first accepted that it is indeed a problem!
But how do we get from acceptance to action? And how do we accept that something really is a problem? And how do we start to change something once we have agreed that it is problematic? The next exercise will help answer these questions!
Look at the following chart…
Based on these results, is this behavior worth it? Why or why not?
What are your main external triggers?
What are your main internal triggers?
|ACTION||How can I avoid, eliminate, or manage my triggers?
First, identify a behavior that you would like to evaluate in more detail. Describe this action in as much detail as you need.
Then move to the next two rows. These boxes will help you accept whether or not this is a problem behavior. List all of the positive results that you can think of. Then list all of the negative results you can think of. Sometimes it is also helpful to distinguish between short-term positives versus long-term positives, as well as between short-term negatives and long-term negatives. Now take a step back and look at the rows describing the results of your behavior. Are there more positives than negatives? Are there more negatives than positives? Remember that this is not just about numbers. Sometimes just one long-term negative consequence can far outweigh many positive short-term consequences.
In the final analysis, are the negative results worth it? Or are there enough negative results to make this a problem behavior? In short, these boxes have just helped you with acceptance.
But now how do you change the problem behavior? Well, let’s take a look at the next two rows. These boxes are all about what preceded the behavior. The first of these two boxes is specifically about external triggers. External triggers answer questions such as: What? When? Who? Where? For example, what were you doing before the behavior happened? When was this going on? Who were you with? Where were you?
The next box is about internal triggers. Internal triggers answer questions like: What was going through your mind before the behavior happened? What were you feeling (emotionally)? What were you feeling (physically)? Guess what? Everything you just identified in these two boxes are called triggers! One of the keys to changing behavior is learning to identify, avoid, eliminate, or manage our triggers.
Do you see how this simple exercise helped you with both acceptance and change in one single chart?
For practical exercises to overcome your blindspots, please refer to my new workbook: DBT Skills Workbook for PTSD: Practical Exercises for Overcoming Trauma and Post-Traumatic Stress Disorder…coming soon in 2019!
Have you ever noticed something about someone else before that person did? Maybe that person has a funny tic or says the work “like” way too many times in one sentence. On the flip side, have you ever thought that other people might notice things about you that you don’t even realize about yourself?
In this blog, we are going to talk about four different zones of awareness (Davies, 2014):
Zone 1: Information that others know about me AND information that I know about myself.
Zone 2: Information that others know about me BUT information that I do not know about myself.
Zone 3: Information that I know about myself BUT information that others do not know about me.
Zone 4: Information that others do not know about me AND information I also do not know about myself.
Zone 1 refers to general or public information, since this is information that both you and others know about.
For example, most people within your social circles probably know your name, your job, where you live, how many kids you have, and so forth. Zone 1 is usually the stuff of small talk.
Zone 2 refers to blind spots; this is information that other people know about, but you do not! As uncomfortable as this may seem, everyone has blind spots. We simply cannot observe ourselves from the same perspective as everyone else. Even when we look in a mirror, we still cannot see ourselves to the same extent as someone else looking at us. Therefore, people end up observing details about us that we do not even realize. Blind spots become a major issue in our lives when we have problems that other people see—but we do not. Trauma survivors can have unique blind spots. For example, some of your reactions may seem like over-reactions to other people. Or some of your triggers may seem illogical to other people. Or some of your intense emotions may seem out of proportion to other people. Later on in this series, we will examine two kids of blind spots in greater detail: denial and pre-contemplation.
- One goal of this blog series is to help you identify your blind spots!
Zone 3 refers to hidden information, since this is information that you know about, but others do not. Not here’s the tricky part about hidden information: Some information is just personal and we should keep it private, because other people don’t need to know our business. However, some information is toxic when we keep it private, and we should share this information with someone that we can trust. In other words, there is a difference between healthy versus unhealthy secrets. Examples of unhealthy secrets include any past or present abuse, neglect, or trauma. We were not designed as people to carry these burdens alone!
- Another goal of this blog series is for you to identify any traumatic experiences (either past or present) that you need to process!
Zone 4 refers to the unknown; this is information that nobody knows about—yet! However, as you continue to journey through this blog series (as well as life), information from this zone will start to transfer to the other zones we have talked about.
The more you practice the skills in this series, the more you will learn about yourself, and the more others will learn about you as well!
For practical exercises to learn more about the four levels of awareness, please refer to my new workbook: DBT Skills Workbook for PTSD: Practical Exercises for Overcoming Trauma and Post-Traumatic Stress Disorder…coming soon in 2019!