What Skills
Name one “What” skill
Observe, Describe, or Participate
What does “non-judgmentally” mean?
Seeing things as they are without labeling them as good/bad, right/wrong.
Breathing deeply during a panic attack
Mindful – Especially if done with awareness and intention.
How could you use “Describe” when you're overwhelmed by racing thoughts?
Say to yourself: “I’m having the thought that...,” or “My mind is very busy right now.” Label the experience without diving in.
Is it mindful to scream into a pillow?
It may be cathartic, but not necessarily mindful unless done with full awareness and intention.
What does “Describe” mean in DBT?
Putting words to what you observe without judgment; e.g., “My hands are shaking” vs. “I’m weak.”
What is “one-mindfully”?
Focusing on one thing at a time with full attention.
Scrolling your phone while talking to a friend
Not mindful – Divided attention and not fully present.
How could you use “Observe” at work?
Notice tension before responding to a frustrating email or coworker.
Meditating while yelling at your roommate?
You can’t be mindful and reactive at the same time.
Give an example of “Observe”
Noticing your breath going in and out; watching a thought without engaging; feeling your feet on the floor.
What does “effectively” mean in DBT?
Doing what works, even if it’s not what you feel like doing or what feels fair.
Sitting with a strong emotion without acting on it.
Mindful - Observing without reacting is core to mindfulness.
How could mindfulness help during an argument?
Helps you notice rising anger or urge to yell—so you can pause, breathe, and respond more effectively.
Watching your thoughts pass like clouds—is this Zen or Zany?
Classic DBT imagery to practice observing thoughts.
What’s the difference between “Observe” and “Describe”?
Observe is sensing without language; Describe adds words to what you're experiencing.
How do you combine all three How Skills at once?
Pay full attention to one thing (one-mindfully), without judgment (non-judgmentally), in a way that’s useful or helpful (effectively).
Judging yourself during meditation
Not mindful – Mindfulness means letting go of judgment.
How does being present (vs. dissociating) support your recovery or healing process?
Being present helps you process pain safely, make empowered choices, and feel more connected to self and others.
Mindfully rage-cleaning your kitchen—Zen or Zany?
Could be both – If you’re aware of your emotions and channeling them effectively, it can be mindful.
Do you have to like what you observe in order to be mindful?
No. Mindfulness is about noticing without judgment, not liking or disliking.
Why are How Skills important in emotional regulation?
They reduce reactivity, support wise mind, and help avoid impulsive or self-destructive behaviors.
Using mindfulness to avoid emotions completely
Not mindful – Mindfulness means allowing emotions, not avoiding them.
How can mindfulness reduce impulsivity?
By helping you pause, notice urges without acting, and choose effective responses.
Listening to heavy metal… mindfully?
Zen! – Any activity can be mindful if done with full attention and non-judgment.