Mindfulness
In DBT, Mindfulness skills are divided into two categories: “What” skills (what you do to be mindful) and “How” skills(how you do it). These skills form the foundation for all other DBT skills.
What?
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Observe
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Just notice your experience—thoughts, feelings, sensations—without trying to change it.
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Example: Noticing your breath or the sound of birds without judgment or reaction.
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Describe
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Put words to what you observe: “I’m noticing tension in my chest,” or “I’m feeling anxious.”
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This helps you separate what is happening from your emotional reaction to it.
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Participate
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Fully engage in the moment. Let yourself be involved in what you’re doing without overthinking it.
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Example: Laughing freely in a conversation or dancing without self-consciousness.
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How
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Non-judgmentally
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Notice what’s happening without labeling it as “good” or “bad.”
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Let go of evaluation and accept the experience as it is.
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One-mindfully
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Focus on one thing at a time.
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If your mind wanders, gently bring it back to the present moment.
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Effectively
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Do what works. Don’t get stuck in what’s “right,” “fair,” or “should.”
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Focus on what helps you move toward your goals in the situation.
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