DBT Skill: Ride The Wave

Ride the wave is a mindfulness-based Dialectical Behavior Therapy (DBT) technique. It involves accepting and riding out intense emotions rather than trying to suppress or avoid them. In this blog post, we will explore the ride-the-wave technique, how it works, and its benefits for individuals struggling with intense emotions.

What is Ride the Wave in DBT?

The ride-the-wave technique in DBT involves accepting and riding out intense emotions, rather than trying to suppress or avoid them. It is based on the idea that emotions come in waves and that we can learn to ride these waves instead of being swept away by them. The technique encourages individuals to become more aware of their emotions and to practice accepting them without judgment.

How Does Ride the Wave Work?

The ride-the-wave technique typically involves the following steps:

1. Identify the emotion: The first step in the ride-the-wave technique is to identify the emotion you are experiencing. This could be any intense emotion, such as anger, fear, or sadness.
2. Acknowledge the emotion: The next step is to acknowledge and accept it rather than trying to suppress or avoid it. This involves recognizing that emotion is a natural part of being human and will pass.
3. Focus on your breath: Once you have acknowledged the emotion, the next step is to focus on your breath. This can help you to stay centered and present at the moment.
4. Ride the wave: As you focus on your breath, allow the emotion to wash over you like a wave. Instead of trying to fight the feeling or push it away, observe it and let it pass. Remember that emotions come and go like waves and that this emotion will eventually pass too.
5. Practice self-compassion: Finally, practicing self-compassion throughout the process is essential. This means treating yourself with kindness and understanding rather than judging or criticizing yourself for experiencing the emotion.

What are the Benefits of Ride the Wave in DBT?

The ride-the-wave technique in DBT has several benefits, including:

1. Increased emotional awareness: By practicing ride the wave, individuals can become more aware of their emotions and learn to accept them without judgment.
2. Improved emotional regulation: By learning to ride the wave, individuals can improve their ability to regulate emotions and avoid impulsive or reactive behavior.
3. Reduced distress: By accepting and riding out intense emotions, individuals can reduce their distress and avoid getting stuck in negative thought patterns.
4. Increased resilience: Individuals can become more resilient in difficult emotions and situations by learning to ride the wave.
5. Greater self-compassion: The ride-the-wave technique encourages individuals to practice self-compassion, which can help to improve self-esteem and reduce self-criticism.

Final Thoughts

The ride-the-wave technique is a powerful mindfulness-based tool that can help individuals struggling with intense emotions. By learning to accept and ride out these emotions, rather than trying to suppress or avoid them, individuals can become more aware of their emotions and learn to regulate them more effectively. If you are struggling with intense emotions, consider talking to a therapist who is trained in DBT to remember more about the ride-the-wave technique and other mindfulness-based approaches to emotional regulation.

Grouport Offers Online DBT Skills Groups & Online Group Therapy

Want to practice dialectical behavior therapy in a supportive group setting? The Grouport DBT series by Grouport Therapy is a skills group that can help you develop new skills to replace negative behaviors and emotions.

Our groups meet once a week at a scheduled time, at the same time each week, with the same members and therapist. By joining our DBT skills group, you can improve relationships, manage anxiety, and reduce emotional suffering, regaining hope for the future.

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We also have groups for a variety of other topics including anger management, anxiety, depression, grief and loss, obsessive compulsive disorder, relationship issues, and trauma and PTSD, among many others. You can explore a wide range of group topics and options here. Sign up for one of our groups today and begin your journey towards meaningful, lasting change.

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