Using “fake it till you make it” as a coping skill when you have anxiety or other types of mental health issues can be beneficial in the short term. However, it is not recommended as a long-term solution because it can contribute to added stress and anxiety. By better understanding how “fake it till you make it” is used and how it can help people transform their behaviors and thinking, it can help people find emotional balance when utilized correctly.
Understanding DBT and Its Core Components
DBT (dialectical behavior therapy) incorporates aspects of CBT (cognitive behavioral therapy), focusing on skills training to help people reduce their emotional distress by making positive changes. The four key components of DBT include:
- Mindfulness: This technique helps people learn how to remain in the present and accept the current situation, allowing them to take control.
- Emotion regulation: These skills can help people regulate their emotions when dealing with stressful situations or increased anxiety and avoid intense emotional reactions.
- Interpersonal effectiveness: DBT teaches people how to effectively communicate with others, leading to better and more meaningful relationships and improved self-image.
- Distress tolerance: This technique helps people alleviate extreme stress and anxiety so they can focus more easily and address the current issue at hand with a clear mind.
The Philosophy of “Fake It Till You Make It” in DBT
The philosophy of “fake it till you make it” in DBT is to help individuals transform their thinking and behaviors. Using this coping technique can be beneficial as a short-term solution in the following situations:
- Social settings: In certain social settings, using “fake it till you make it” can help people overcome social anxiety, project confidence, and make it easier to form connections with their peers.
- Behavioral changes: Using “fake it till you make it” can help bring about behavioral changes as the person becomes more confident and comfortable in their positive actions, which also influences their internal behaviors and thinking.
- Improves self-image: “Fake it till you make it” can help people project a positive self-image, which can help them improve their self-image and how they think about themself.
Generally, the concept is to act how one wants to behave in a particular situation when they are unclear about how to do it. Many people can find it easier to act like they feel better about themselves than they actually do. It forces people to behave in a way opposite to how they truly feel. The proper guidance and development of DBT key components can help people stop “faking it.”
Reasonable Mind DBT
Reasonable Mind DBT is one aspect of achieving the state of Wise Mind. It is pure logic, facts, and reasoning without accounting for feelings or one’s values. Reasonable Mind is the part of the mind that helps people plan and complete various tasks and responsibilities. For example, creating a budget and paying bills.
Emotional Mind DBT
Emotional Mind DBT is the second aspect of achieving the state of Wise Mind. It is based on pure and intense emotions. Logic, facts, and reasoning do not matter. Instead, individuals allow their emotions to guide their thinking and decision-making, leading to doing things that provide short-term relief without regard for long-term consequences. Acting in the heat of the moment or making an impulsive decision are Emotional Mind responses.
Wise Mind DBT
Wise Mind DBT is the state that incorporates both Reasonable Mind and Emotional Mind. Wise Mind helps create a balance between the two and brings about clarity while still allowing for compassion, intuition, and authenticity. It helps people make effective decisions, feel good about their choices, and achieve their goals.
DBT Tools and Techniques
DBT tools consist of the four key components and other techniques to help people bring about positive changes and can include using the following techniques:
- Deep breathing exercises
- Healthy eating
- Exercise
- Meditation
- Nonjudgement observations
- Self-compassion awareness
- Reducing self-criticism
- Art therapy
- Music therapy
- Yoga
- Acceptance and change
- Identifying negative behaviors and emotions
- Replacing negative behaviors and emotions with positive ones
- Improving interpersonal relationships
- Developing positive and effective coping skills and techniques
- Tracking one’s emotions and feelings in a journal
- Reviewing past behaviors to discover and develop positive problem-solving skills
Another DBT tool that can be used is to compare and contrast decision-making processes before implementing the decision using Reasonable Mind, Emotional Mind, and Wise Mind. Working with a therapist, individuals consider the situation or issue and think about how they would react using each method. Comparing each one allows individuals to improve their decision-making processes and choose ones that are more balanced.
What Conditions Can “Fake It Till You Make It” Be Used For?
“Fake it till you make it,” and DBT can be used as part of a comprehensive treatment plan to treat various mental health conditions, including:
- Depression
- Generalized Anxiety Disorder
- Social Anxiety
- PTSD
- Bipolar Disorder
- Obsessive-Compulsive Disorder
Conclusion: “Fake It Till You Make It”
“Fake it till you make it” offers several benefits and can be a helpful tool when overcoming negative behaviors and emotions. It can help people alter their thinking and practice positive responses to find emotional balance while developing healthier coping skills and mechanisms. However, it is vital to recognize that it does have its limitations and requires personalized, comprehensive approaches and treatment.
Find Personalized Mental Health Care with DBT in California and Arizona Today
When you need help overcoming mental health issues, Montare Behavioral Health offers tailored, comprehensive treatment plans. Our caring and compassionate team is here to help teach you how to effectively use “fake it till you make it” using DBT and other evidence-based and holistic therapeutic modalities. Contact us today to take the first steps to a healthier future.
Published: 12/13/2024
