DBT Basics
What does DBT stand for?
Dialectical Behavior Therapy
What does it mean to be mindful?
Paying attention to the present moment intentionally, rather than automatically getting caught up in thoughts or emotions.
What are the three WHAT skills?
Observe, Describe, Participate
What are the three HOW skills?
Nonjudgmentally, One-Mindfully, Effectively
Your mind is racing before an appointment. What is one mindfulness skill you could use?
Take a few slow breaths, notice your surroundings, use your senses, or bring attention back to the present moment.
What are two important goals of DBT?
Examples include learning skills to manage emotions, tolerate distress, improve relationships, increase mindfulness, and create a life worth living.
What is the difference between the “thinking mind” and the “emotion mind”?
What does Observe mean?
Observe means noticing what is happening without immediately trying to change it or judge it.
What does Nonjudgmentally mean?
Nonjudgmentally means noticing and describing experiences without labeling them as “good,” “bad,” “stupid,” or “wrong.”
You are angry at someone and immediately want to send them an angry text. What could you do first?
Pause before responding, observe the anger, notice the urge to text, and give yourself time before deciding what would be effective.
What is the “Dialectical” part of DBT about?
Dialectics means recognizing that two things that seem opposite can both be true. DBT often balances acceptance and change.
What is Wise Mind?
Wise Mind is the balanced state of mind where we consider both our emotions and our reasoning.
What does Describe mean?
Describe means putting words to what you observe—for example, “My heart is beating faster” rather than “I can't handle this.”
What does One-Mindfully mean?
Describe means putting words to what you observe—for example, “My heart is beating faster” rather than “I can't handle this.”
Someone says, “I’m a terrible person because I made a mistake.” Which mindfulness skill could help them?
Use Describe to replace a judgment with an observation.
Instead of: “I'm a failure.”
Try: “I made a mistake, and I'm feeling embarrassed.”
Why does DBT emphasize both acceptance and change?
Acceptance alone may not lead to needed changes, while change without acceptance can feel invalidating or overwhelming. DBT teaches both.
Give an example of practicing mindfulness during an everyday activity.
Eating, showering, walking, brushing your teeth, or listening to music while intentionally focusing your attention on the experience.
What is the difference between observing and describing?
Observing is noticing the experience; describing is putting words to what you notice.
What does Effectively mean in DBT?
Effectively means focusing on what works to accomplish your goal rather than getting stuck on what you think should happen.
You are washing dishes but thinking about an argument from earlier. How could you practice mindfulness?
Bring attention back to the sensations of the water, the movement of your hands, the dishes, and the sounds around you whenever your mind wanders.
Why is commitment important in DBT?
Commitment helps people continue practicing skills even when change is difficult. DBT requires active participation and repeated practice.
How can mindfulness help when emotions feel overwhelming?
Mindfulness creates space between experiencing an emotion and reacting to it. It can help you notice thoughts and feelings without immediately acting on them.
Why is it important to notice thoughts without automatically believing them?
Thoughts are mental events, not necessarily facts. Mindfulness helps us notice thoughts such as “Everyone hates me” without automatically treating them as true.
How might being nonjudgmental change the way you respond to a difficult situation?
Being nonjudgmental can reduce escalation. Instead of thinking, “This person is horrible,” you might notice, “I'm angry because I felt ignored.” That creates more room for an effective response.
You receive a text that makes you furious. Walk through how you could use Observe, Describe, Participate, Nonjudgmentally, One-Mindfully, and Effectively before responding.
A possible sequence: