This blog post is the second in a series of blog posts on mindfulness as it relates to Dialectical Behavioural Therapy (DBT) treatment, which can be relied upon during the quintessential safety and stabilization phase of trauma therapy for early childhood attachment wounds, emotional dysregulation, or unsettling thoughts or feelings. Follow or bookmark the blog category DBT to discover the power of mindfulness practice and learn each of the six essential DBT skills for cultivating mindfulness.
What is DBT? Have you heard of DBT? It’s actually short for Dialectical Behavior Therapy, and it’s a type of cognitive-behavioural therapy that was created by Marsha Linehan in the 1990s specifically for people with borderline personality disorder (Linehan, 1993). DBT combines traditional CBT techniques with mindfulness practices that originate from the East, with a focus on balancing acceptance and change through a dialectical approach (Linehan, 2015). Interestingly, DBT has been adapted for use with a wide variety of mental health conditions, such as substance use disorders, eating disorders, and post-traumatic stress disorder (PTSD), and has been proven to be effective in treating them (Linehan et al., 2015). It’s actually become quite well-known and widely accepted as an evidence-based treatment with strong empirical support.
There are six essential DBT mindfulness skills, and I’ll introduce each of them below:
Observing: This involves paying close attention to one’s surroundings, thoughts, and feelings without judgment or analysis.
Observing is the practice of paying close attention to one’s surroundings, thoughts, and feelings without judgment or analysis. The goal of observing is to develop a greater awareness of one’s internal and external experiences, which can help individuals become more present in the moment and more attuned to their emotional states. To practice observing, individuals are encouraged to focus their attention on their immediate surroundings, such as the colours, shapes, and textures of objects in the environment. They may also be instructed to pay attention to their thoughts and feelings, without judging them as good or bad. One way to practice observing is through the use of mindfulness meditation, in which individuals sit quietly and focus their attention on their breath, bodily sensations, or other present-moment experiences. By observing these experiences without judgment or analysis, individuals can develop a greater sense of calm and focus. Observing can also be practiced in daily life by intentionally noticing one’s surroundings, such as the feeling of the sun on one’s skin or the sound of birds chirping. This can help individuals become more present in the moment and more attuned to their emotional experiences. Overall, observing is an important mindfulness skill that can help individuals develop greater self-awareness and emotional regulation, which can be helpful in managing a wide range of mental health concerns.
Describing: This involves using words to describe what one is observing, such as the colours, shapes, and textures of objects in the environment.
The DBT mindfulness skill of describing involves using language to describe one’s experiences in a clear and precise manner. By practicing describing, individuals can develop greater awareness of their internal and external experiences and become more skilled at communicating their thoughts and feelings to others. To practice describing, individuals are encouraged to use specific, concrete language to describe their experiences. For example, instead of saying “I feel bad,” they might say “I feel a tightness in my chest and a heaviness in my stomach.” By using descriptive language, individuals can more accurately convey their experiences to others and develop greater self-awareness in the process. Describing can also involve labelling one’s emotions, such as “I feel angry” or “I feel sad.” By putting a label on one’s emotions, individuals can begin to understand their emotional experiences more clearly and develop greater emotional regulation skills. In addition to describing one’s own experiences, individuals can also practice describing the experiences of others. This can involve listening to others and reflecting back on what they have said in a clear and accurate manner, which can help to improve communication and build stronger relationships. Overall, the DBT mindfulness skill of describing is a powerful tool for developing greater self-awareness and emotional regulation, as well as improving communication with others. By practicing describing, individuals can become more attuned to their internal experiences and develop a greater sense of control over their emotional lives.
Participating: This involves fully engaging in the present moment, such as by focusing on one’s breathing or on the sensations in one’s body.
Participating involves fully engaging in the present moment and actively taking part in one’s experiences. By practicing the DBT mindfulness skill of participating, individuals can become more present-focused and less preoccupied with thoughts about the past or worries about the future. To practice participating, individuals are encouraged to focus their attention on the task or activity at hand and to become fully immersed in the experience. This might involve using all of one’s senses to experience the present moment, such as by savouring the taste and texture of a piece of food or by fully listening to the sounds of nature on a walk. Participating can also involve taking an active role in one’s experiences, such as by asking questions or expressing curiosity. By engaging fully in the present moment, individuals can develop a greater sense of connection to their experiences and feel more fully alive. In addition to practicing participating in enjoyable experiences, individuals can also practice participating in difficult or challenging experiences. This might involve facing fears or discomfort head-on, rather than avoiding them or numbing oneself with distractions or substances. Overall, the DBT mindfulness skill of participating is an important tool for developing greater present-moment awareness and improving one’s ability to fully engage in life. By practicing participating, individuals can develop greater resilience in the face of difficult experiences and feel more connected to the world around them.
Non-judgmental stance: This involves accepting one’s thoughts and feelings without judging them as good or bad.
The fourth DBT mindfulness skill of non-judgmental stance involves observing one’s thoughts, emotions, and experiences without attaching judgment to them. By practicing a non-judgmental stance, individuals can develop greater self-acceptance and compassion, which can lead to improved emotional regulation and overall well-being. To practice a non-judgmental stance, individuals are encouraged to observe their thoughts and feelings without labelling them as good or bad. Instead, they can simply acknowledge their experiences and allow them to pass without judgment or analysis. Non-judgmental stance can also involve observing one’s experiences without comparing them to others or to one’s own expectations. For example, instead of thinking “I should be doing better” or “other people are doing better than me,” individuals can simply observe their experiences without judgment or comparison.In addition to practicing a non-judgmental stance in relation to one’s own experiences, individuals can also practice a non-judgmental stance in relation to others. This might involve recognizing and accepting others’ experiences without judging them or trying to change them. Overall, the DBT mindfulness skill of a non-judgmental stance is an important tool for developing greater self-acceptance and compassion, which can lead to improved emotional regulation and overall well-being. By practicing a non-judgmental stance, individuals can learn to observe their experiences with greater objectivity and develop a more positive relationship with themselves and others.
One-mindfully: This involves focusing on one task or activity at a time and giving it one’s full attention.
One-mindfully involves focusing one’s attention on a single task or activity in the present moment, without allowing one’s mind to wander or become distracted. By practicing one-mindfully, individuals can become more focused and effective in their activities, as well as develop greater self-awareness and emotional regulation. To practice one mindfully, individuals are encouraged to choose a task or activity to focus on and to fully immerse themselves in the experience. This might involve using all of one’s senses to experience the task or activity, such as by focusing on the feel and texture of a piece of paper while writing or by fully listening to the sounds of a piece of music while dancing. One-mindfulness can also involve avoiding multitasking or trying to do too many things at once. By focusing one’s attention on a single task or activity, individuals can become more present-focused and less distracted by thoughts or worries about other tasks or activities. In addition to practicing one mindfully in relation to specific tasks or activities, individuals can also practice one mindfully in relation to their thoughts and emotions. This might involve observing one’s thoughts and emotions without becoming attached to them or becoming distracted by them. Overall, the DBT mindfulness skill of one-mindfully is an important tool for developing greater focus and effectiveness, as well as improving one’s ability to be present-focused and less distracted by thoughts or worries. By practicing one-mindfully, individuals can become more attuned to their experiences and develop greater self-awareness and emotional regulation skills.
Effectively: This involves using mindfulness skills to help manage difficult emotions and situations, such as by using deep breathing exercises to calm oneself down during a stressful situation.
Effectively involves doing what works in the moment to achieve one’s goals, while also taking into account the needs and feelings of oneself and others. By practicing effectively, individuals can develop greater problem-solving skills and become more skillful in their interactions with others. To practice effectively, individuals are encouraged to identify their goals and consider different strategies for achieving them. This might involve weighing the pros and cons of different options, as well as considering the potential impact of one’s actions on oneself and others. Effectively can also involve being willing to change strategies or to try new approaches when needed. Rather than becoming stuck in one way of doing things, individuals can be open to feedback and willing to adjust their approach in order to achieve their goals. In addition to practicing effectively in relation to specific goals or tasks, individuals can also practice effectively in their interactions with others. This might involve being assertive and setting boundaries when needed, while also taking into account the needs and feelings of others. Overall, the DBT mindfulness skill of effectively is an important tool for developing greater problem-solving skills and becoming more skillful in one’s interactions with others. By practicing effectively, individuals can become more adept at achieving their goals while also taking into account the needs and feelings of themselves and others.
Practicing DBT mindfulness skills can help individuals in a variety of ways. For example, by developing greater awareness of their thoughts and emotions, individuals can become more attuned to their inner experiences and better able to recognize when they are becoming overwhelmed or stressed. This can allow them to take steps to manage their emotions before they become too intense.
In addition, by improving their ability to regulate their emotions, individuals can become more effective in their interactions with others. They may be better able to communicate their needs and feelings in a clear and assertive manner, while also being able to listen to and respond to the needs and feelings of others.
Furthermore, developing greater resilience in the face of difficult situations can help individuals to navigate life’s challenges with greater ease and confidence. By practicing DBT mindfulness skills, individuals can learn to stay grounded and centred even in the midst of challenging circumstances, allowing them to maintain their focus and sense of purpose.
Overall, practicing DBT mindfulness skills can have a profound impact on individuals’ lives, helping them to develop greater self-awareness, emotional regulation skills, and resilience in the face of life’s challenges.
References
Linehan, M. M. (2015). DBT skills training manual. New York, NY: Guilford Press.
Disclaimer: This blog shares general information only, not professional advice or recommendations. Consult healthcare providers for personal guidance. Decisions based on content are the reader's responsibility. Thank you.
