{"id":7509,"date":"2023-10-31T21:38:34","date_gmt":"2023-11-01T03:38:34","guid":{"rendered":"https:\/\/sunrisertc.com\/?p=7509"},"modified":"2024-03-29T14:46:56","modified_gmt":"2024-03-29T20:46:56","slug":"practicing-gratitude-a-deep-dive-into-dbts-thanks-skill","status":"publish","type":"post","link":"https:\/\/sunrisertc.com\/practicing-gratitude-a-deep-dive-into-dbts-thanks-skill\/","title":{"rendered":"Practicing Gratitude: A Deep Dive into DBT’s THANKS Skill"},"content":{"rendered":"

With Thanksgiving quickly approaching, what better time than to highlight the Dialectical <\/span>Behavior Therapy skills of THANKS.<\/span>\u00a0<\/span><\/p>\n

One of the fundamental skills in DBT, THANKS is an acronym that stands for\u00a0\u00a0<\/span><\/p>\n

T<\/b>aking a break\u00a0\u00a0<\/span><\/p>\n

H<\/b>ave a positive event\u00a0<\/span><\/p>\n

A<\/b>cknowledge your real self\u00a0<\/span><\/p>\n

N<\/b>urture yourself\u00a0<\/span><\/p>\n

K<\/b>eep adding positives\u00a0<\/span><\/p>\n

S<\/b>ensations\u00a0<\/span><\/p>\n

Let\u2019s break it down!\u00a0<\/span><\/p>\n

Taking a Break (T)\u00a0\u00a0<\/b><\/p>\n

In our fast-paced, modern world, we often forget to pause and reflect on our thoughts and\u00a0 feelings. Taking a break involves stepping back from the chaos of everyday life and finding a\u00a0 quiet space for yourself. This break can be as short as a few deep breaths, a brief walk, or a\u00a0 full-on meditation session. By doing so, you create a mental and emotional space to engage\u00a0 with the remaining components of THANKS effectively.\u00a0<\/span><\/p>\n

Have a Positive Event (H)\u00a0\u00a0<\/b><\/p>\n

Focusing on the positive encourages you to engage in something enjoyable or rewarding. It\u00a0 could be as simple as watching your favorite TV show, reading a book, or spending time with a\u00a0 loved one. This step is crucial because it shifts your focus from negative emotions or thoughts<\/a>\u00a0 to positive ones, fostering a more balanced emotional state.\u00a0<\/span><\/p>\n

Acknowledge Your Real Self (A)\u00a0\u00a0<\/b><\/p>\n

Ask yourself to confront your emotions and thoughts without judgment. Self-acceptance is a\u00a0 cornerstone of DBT<\/a>, and this step encourages you to be honest with yourself about what\u00a0 you’re feeling. It’s essential to recognize that your emotions, whether positive or negative, are\u00a0 valid, and acknowledging them can help you process and manage them effectively.\u00a0<\/span><\/p>\n

Nurture Yourself (N)\u00a0\u00a0<\/b><\/p>\n

Put an <\/span>emphasis on self-compassion and self-care. It’s easy to neglect self-care in the hustle\u00a0 and bustle of life, but it’s a critical aspect of maintaining good mental health. Take time to\u00a0 engage in activities that rejuvenate your mind and body, such as taking a warm bath, practicing\u00a0 mindfulness<\/a>, or treating yourself to a favorite meal. By nurturing yourself, you can build\u00a0 emotional resilience.\u00a0<\/span><\/p>\n

Keep Adding Positives (K)\u00a0\u00a0<\/b><\/p>\n

Again, focusing on the positive encourages you to continue incorporating positive experiences\u00a0 and emotions into your life. This step is about building a consistent and sustainable habit of\u00a0 recognizing the good things around you. It’s not just a one-time thing; it’s a mindset shift\u00a0 towards appreciating the positives in your life on an ongoing basis.<\/span><\/p>\n

Sensations (S)\u00a0\u00a0<\/b><\/p>\n

This final step encourages you to be mindful of your physical sensations. Focus on your five\u00a0 senses \u2013 touch, taste, sight, sound, and smell. By grounding yourself in the present moment,\u00a0 you can reduce anxiety<\/a> and stress, making it easier to address your emotions and thoughts in\u00a0 a balanced manner.\u00a0<\/span><\/p>\n

The THANKS skill, with its structured approach, can be an effective tool for improving\u00a0 emotional regulation, increasing self-awareness, and enhancing your overall mental well-being.\u00a0 By practicing this skill regularly, you can develop a more balanced and resilient mindset,\u00a0 allowing you to navigate life’s challenges with greater ease. Remember that practice makes\u00a0 perfect, so regularly incorporating the THANKS skill into your daily routine can lead to\u00a0 significant positive changes in your life.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

With Thanksgiving quickly approaching, what better time than to highlight the Dialectical Behavior Therapy skills […]<\/p>\n","protected":false},"author":1,"featured_media":7510,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[187],"_links":{"self":[{"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/posts\/7509"}],"collection":[{"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/comments?post=7509"}],"version-history":[{"count":6,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/posts\/7509\/revisions"}],"predecessor-version":[{"id":8224,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/posts\/7509\/revisions\/8224"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/media\/7510"}],"wp:attachment":[{"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/media?parent=7509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/categories?post=7509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/tags?post=7509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}