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?
-
Observe
-
Just notice your experience (thoughts, feelings, sensations) without trying to change it.
-
Example: Noticing your breath or the sound of birds without judgment or reaction.
-
-
Describe
-
Put words to what you observe: “I’m noticing tension in my chest,” or “I’m feeling anxious.”
-
This helps you separate what is happening from your emotional reaction to it.
-
-
Participate
-
Fully engage in the moment. Let yourself be involved in what you’re doing without overthinking it.
-
Example: Laughing freely in a conversation or dancing without self-consciousness.
-
How
-
Non-judgmentally
-
Notice what’s happening without labeling it as “good” or “bad.”
-
Let go of evaluation and accept the experience as it is.
-
-
One-mindfully
-
Focus on one thing at a time.
-
If your mind wanders, gently bring it back to the present moment.
-
-
Effectively
-
Do what works. Don’t get stuck in what’s “right,” “fair,” or “should.”
-
Focus on what helps you move toward your goals in the situation.
-
Wise Mind
Wise Mind is a DBT skill that helps you find balance between logic and emotion.
It is the space where your emotional mind and rational mind meet.
Wise Mind does not ignore your feelings, and it does not dismiss facts.
It gently holds both at the same time and helps you make choices that feel grounded, aligned, and supportive.
Wise Mind is not about being calm all the time.
It is about pausing, checking in, and choosing your next step with care, even when emotions are big.