Welcome back to our DBT blog series! Last week, we introduced Dialectical Behavior
Therapy (DBT) and why it’ss a powerful tool for emotional health. This week, we’re diving into the first, and arguably most foundational, DBT skill: Mindfulness.

What is Mindfulness?

Mindfulness simply means paying attention, on purpose, to the present moment.
Without judgment. Sounds easy, right? But in our fast-paced world, we’re often caught up in regrets about the past or worries about the future. Mindfulness invites us to pause, breathe, and truly notice what’s happening right now.

Why is Mindfulness Important?

Mindfulness is the core of all DBT skills. It helps us:
 – Become more aware of our thoughts, feelings, and bodily sensations.
 – Reduce impulsive reactions by creating a space between feeling and acting.
 – Stay grounded during stressful situations.
 – Make thoughtful decisions instead of reacting out of habit or emotion.

When we practice mindfulness, we begin to notice patterns in our emotions and
behaviors. This awareness gives us more control over how we respond to the world.

Core Mindfulness Skills in DBT
In DBT, mindfulness is broken down into two categories: “What” Skills and “How” Skills.

The “What” Skills (What to do):

1. Observe – Just notice what’s happening around you and inside of you. Don’t try
to change it. Just notice.
2. Describe – Put words to what you observe. “I’m feeling nervous” or “I notice my
heart is beating faster.”
3. Participate – Fully engage in the moment. Let go of self-consciousness and be
present.

The “How” Skills (How to do it):
1. Non-judgmentally – See things for what they are, without labeling them as good
or bad.

2. One-Mindfully – Focus on one thing at a time. If you’re eating, just eat. If you’re
listening, just listen.
3. Effectively – Do what works. Not what you wish would work, or what’s “right”; or
“fair”. Just what works.

How to Start Practicing Mindfulness

You don’t need to sit on a cushion or meditate for hours to practice mindfulness.

Here are a few simple ways to begin:
 – Take three deep breaths and focus only on your breathing.
 – Notice five things you can see, four you can touch, three you can hear, two you  can smell, and one you can taste.
 – Eat a snack slowly, paying attention to its flavor, texture, and smell.
 – Go for a walk and observe the colours, sounds, and sensations around you.

A Gentle Reminder
Mindfulness is a skill, and like any skill, it takes time and practice. You might get
distracted or feel silly at first. The goal isn’t perfection. It’s awareness.

Join us next week as we explore Distress Tolerance, where we’ll learn how to survive
emotional storms without making things worse. Until then, take a mindful moment for yourself today. You deserve it.

Have questions or want to share your experience with mindfulness? We’d love to hear from you!