Applying DBT techniques in daily activities:

Hi, today I would like to share about the interesting topic, namely "Applying DBT techniques in daily activities", the main reason why I choose that Topic because not everyone can apply DBT, Apart from that, you need guidance provided by professionals, Here are examples of applying DBT techniques in daily activities:

 

1. Mindfulness (Present-Moment Awareness) 

- When eating: Instead of eating while looking at your phone or thinking about work, focus on the taste, texture, and aroma of the food. Notice how your mouth and stomach respond to each bite. This helps reduce emotional eating and improves body awareness.

- When stuck in traffic: Instead of feeling angry, focus on physical sensations (heartbeat, breathing), or observe your surroundings without judgment. Say to yourself, "I am in the car, and the traffic is heavy. This is uncomfortable, but I can get through it."

 

2. Emotion Regulation

- When feeling angry due to someone’s comment:

1. Recognize the emotion: Acknowledge, "I feel angry and hurt."

2. Do not act impulsively: Take several deep breaths or step away to a quiet place for a moment.

3. Change your thought pattern: Instead of thinking, "They intentionally hurt me," try thinking, "Maybe they’re having a bad day, or I misunderstood their meaning."

4. Do calming activities: Drink water, listen to soothing music, or write down your feelings in a journal.

 

3. Distress Tolerance 

- When facing a stressful work deadline:

- Use the "Survival Only Goal" technique: Say, "I don’t need to finish everything perfectly right now; I just need to do my best and get through this first."

- Do brief physical relaxation techniques, such as pressing your hands against the table for 5 seconds then releasing them, or doing diaphragmatic breathing for 1 minute.

- Avoid avoiding problems in unhealthy ways (e.g., overeating or drinking alcohol), and focus on small steps you can take right now.

 

4. Interpersonal Effectiveness

- When wanting to ask a friend for help:

- Use the "DESC" technique:

- Describe: "You know I’ve been working on this college project for the past week."

- Express: "I feel really tired and a bit stressed because there are some parts I don’t understand."

- Specify: "Do you have about 30 minutes tomorrow afternoon to help me understand the calculation section?"

- Consequences: "If you can help, I’ll feel much calmer and be able to finish the project on time. If not, I’ll ask my lecturer for help instead."

Can smoking provide energy to the human body?

  Hi, today I would like to share about the interesting topic, namely "Can smoking provide energy to the human body?", the reason why I choose that topic because some people consider smoking can provide energy to their body, "It is fascinating to see how suggestion can influence the body. If someone feels energized after smoking, the psychological explanation actually involves a mix of pharmacological effects and psychological aspects, but leans more toward the Placebo effect (positive outcomes from a neutral/unrelated substance).

 

Here is a thorough breakdown from psychological and neuroscience perspectives:

 

1. Placebo vs. Nocebo

By definition, this phenomenon falls under the category of the Placebo Effect.

 

- Placebo: Positive effects (feeling energized) arise due to the user’s belief, even though the substance does not actually provide metabolic energy.

- Nocebo: Conversely, this refers to negative effects (such as feeling dizzy or nauseous) that emerge due to negative expectations.

 

2. Psychological Perspective: Why Do People Feel "Energized"?

Psychology views this not as mere imagination, but as a result of the following mechanisms:

 

- Nicotine’s Stimulant Effect: Chemically, nicotine is indeed a mild stimulant. It triggers the release of adrenaline and glucose into the bloodstream. However, this "energy" is illusory and short-lived. People often mistakenly interpret a rapid heartbeat as "extra energy."

- Classical Conditioning: If someone is accustomed to smoking before working, the brain associates the smoking ritual with "time to focus." Once smoke is inhaled, the brain automatically shifts into work mode.

- Withdrawal Symptom Management: For regular smokers, feelings of fatigue are actually symptoms of nicotine deficiency. Smoking only restores them to a "normal" state. Thus, they are not gaining additional energy—they are simply stopping the feeling of being tired.

 

3. The Role of Expectations and Culture

Cognitive psychology emphasizes the Expectancy Theory. If social or cultural environments instill the narrative that "tobacco is a source of inspiration/strength," individuals will experience confirmation bias. They will ignore feelings of tiredness and only focus on the sense of being "ready to take action" after smoking.

 

Comparison: Real Energy vs. "Tobacco" Energy

 

Aspect True Energy (Food/Rest) "Tobacco" Energy (Psychological/Stimulant) 

Source Calories & ATP Adrenaline & Dopamine 

Impact Restores body cells Borrows future energy (leads to greater fatigue later) 

Nature Sustainable Fluctuating (rises quickly, drops quickly) 

 

In conclusion: The "energizing" effect is a placebo reinforced by short-term chemical stimulation. The brain manipulates the body’s perception to make it feel ready for activity, even though biologically, smoking actually increases the heart’s workload and reduces oxygen levels in the blood.

"

How to overcome eating disorders from a psychological perspective

 

  Hi, today I would like to share about the interesting topic, namely "How to overcome eating disorders from a psychological perspective", In psychology, Eating Disorders or, in the context of digital behavior, it may refer to an obsession with external validation (such as scores), This symptom appears when someone has a sensitive assessment of the food they are consuming, In addition, prolonged stress can disrupt eating schedules.

 

Here are the management steps from a psychological perspective: 

1. Professional Therapy Approaches

 Psychotherapy is the frontline treatment for these disorders. Several evidence-based methods include: 

- Cognitive Behavioral Therapy - Enhanced (CBT-E): This is the gold standard. It focuses on changing distorted thought patterns about body image, weight, and food, as well as improving unhealthy eating behaviors.

- Family-Based Treatment (FBT): Highly effective for adolescents. Families are actively involved to help monitor eating patterns and provide emotional support at home.

- Dialectical Behavior Therapy (DBT): Helps patients manage intense emotions and develop stress tolerance without using food as an escape mechanism.

 

2. Nutritional and Medical Management

Psychology does not work in isolation in this matter. Collaboration with other specialists is required:

 

- Nutritional Counseling: Work with a dietitian to rebuild a healthy relationship with food and understand the body’s energy needs.

- Medical Monitoring: Ensure that bodily organ functions remain stable, as eating disorders often have adverse effects on the heart and digestive system.

 

3. Self-Help Recovery Strategies

Small steps that can be taken to support the therapy process:

 

- Identify Triggers: Keep track of which situations or feelings typically trigger disordered eating behaviors (e.g., stress, loneliness, or viewing social media content).

- Mindful Eating: Learn to intuitively listen to the body’s hunger and fullness signals, rather than following self-imposed strict rules.

- Social Media Detox: Avoid content that promotes unrealistic beauty standards or excessive diet culture.

 

Role of Loved Ones

 

If you want to help someone with this condition:

 

- Listen without judgment: Avoid commenting on their physical appearance, even if your intention is to compliment them.

- Focus on feelings, not food: Instead of asking "Why aren’t you eating?", it’s better to ask "How are you feeling today?"

- Encourage consultation: Urge them to see a psychologist or psychiatrist as soon as possible.

 

Important Note: Eating disorders are serious medical conditions with a high mortality rate if left untreated. Self-diagnosis is strongly discouraged.