Level 1 Be Present To be mindful of your emotions without pushing them away is consistent with Linehan’s first level of validation, to be present.To be present also means to ground yourself and not dissociate, daydream, suppress or numb your emotions. Feeling the pain of sadness, hurt, and fear is most challenging and difficult. Validating yourself will help you accept and better understand yourself, which leads to a stronger identity and better skills at managing intense emotions. Validating yourself is like glue for fragmented parts of your identity. Think about ways you can bring what you intend to pass, not in wishful thinking, but by measurable actions. Maybe you want to relax more -- not let every horn, every bus ride, every subway trip ruffle your feathers.
" When you don't pay attention, the universe has its ways of waking you up. What are you letting happen because "That's the way it's always been," or "I can't change them" or any of a myriad of excuses? Accept where you are as information, not as judgment.
If you’re also looking to increase your capacity for self-soothing so you can depend less on validation from others, you may find these ideas helpful: Of course, this assumes you already keep a gratitude journal to recognize and celebrate all the good things in your day.
If you don’t, you can still take a few minutes every day to give yourself some credit.
We also need to be able to validate, support, and help ourselves.
With this in mind, I’ve come up with a few ideas to create a little more balance in my support system, making myself a more central part of it.