Mindfulness Skills
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Mindfulness is the foundation of DBT. These skills teach you to be aware of your emotions, body, and surroundings without judgment. Practicing mindfulness helps you slow down and respond thoughtfully instead of reacting impulsively.
The underlined skills are linked as blog posts and can be clicked for more information.
Key Skills:
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Observing without judgment
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Describing and naming your emotions
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Participating fully in the moment
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Using “What” and “How” skills from DBT
Tips & Tools:
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Try grounding techniques like the 5-4-3-2-1 method
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Practice mindful breathing or short meditations
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Keep a mindfulness journal
What Skills
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Observe - Observe what is happening without reacting or adding commentary. For example, you might listen to the sounds around you and listen to what those sounds are without adding any additional comments. The goal is to focus on the here and now.
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Describe - When a feeling or thought arises, describe what is taking place to yourself, and label your feelings.. Let them go and don't dwell on them (don't judge them).
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Participate - Fully immerse yourself in the activity and don't focus on other things.
How Skills
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Effectively: Focusing on what works rather than focusing on what should happen, and what's right or fair.
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Non-Judgmentally: This is about observing something, acknowledging it and then letting it go without attaching any opinions, judgements or guilt to it. Even if you have a judgmental thought, once you observe that thought, you let it go without beating yourself up for having it.
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One-Mindful: This is the act of focusing on one thing at a time. This is being fully present in the moment with your focus on only one thing.
Why Skills
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Wise Mind: The goal of this skill is to balance your emotional mind and your reasonable mind.