WHAT SKILLS
Which 'What' skill involves putting words to an experience without adding judgements?
Describe
Give examples of using a 'Non-Judgement' approach.
- "I notice I'm feeling anxious" instead of "I'm weak"
- "That meeting was challenging" instead of "I'm incompetent"
What is Wise Mind?
A balance between 'Emotion Mind' and 'Reasonable Mind' that helps guide effective decisions.
Radical acceptance means you have to look on the positive side and like the situation.
False
During a disagreement, a person notices the urge to interrupt and defend themselves. Instead, they focus on listening carefully before responding.
Which How skill are they most clearly using?
One-mindfully
What is the difference between 'Participate' and 'Observe'?
'Observe' involves noticing experiences, while 'Participate' involves fully engaging in the moment or activity.
Give examples of being 'One-Mindful.'
- Eating without scrolling on a phone
- Focusing only on breathing during a mindfulness exercises
Give examples of a decision made from Wise Mind.
- Pausing before reacting in frustration
- Asking for support instead of isolating
- Recognising emotions while also considering the facts of a situation
What is the difference between giving up and radical acceptance?
Giving up means becoming hopeless or stopping efforts entirely,
Radical acceptance means accepting something completely (with your mind, your heart and your body). Acknowledging reality as it is so you can respond more effectively.
Someone says, 'I still feel anxious after using mindfulness, so I must be doing it wrong.'
What misunderstanding about mindfulness are they showing?
That mindfulness should remove uncomfortable emotions rather than help people notice and respond to emotions differently.
Give examples of using the 'Describe' skill during a stressful situation.
- My heart is racing
- I can hear people talking nearby
- The room is noisy
What is the difference between 'One-Mindfully' and 'Effectively'?
'One-Mindfully' focuses on being fully present with one thing at a time, while 'Effectively' focuses on doing what works best for the situation.
What are three signs that someone may be in Emotion Mind?
- Intense emotions
- Difficulty thinking clearly
- Acting on urges
What are some signs that a person may be fighting reality instead of accepting it?
- Rumination
- Refusing to acknowledge facts
Someone keeps describing themselves as 'lazy' and 'hopeless' after struggling to complete tasks.
How could they rephrase this more non-judgementally?
- I'm noticing low motivation right now
- I'm struggling to complete tasks today
- I'm feeling overwhelmed and low on energy
Why is the 'Observe' skill important before reacting impulsively?
It creates awareness, helps people pause, notice emotions/thoughts, and respond more intentionally rather than automatically reacting.
Give examples of acting 'Effectively' in a difficult situation.
- Walking away briefly before responding in anger
- Asking for clarification instead of assuming the worst
What is the difference between Wise Mind and Reasonable Mind?
Reasonable Mind focuses mainly on logic, facts, and planning, while Wise Mind balances logic with emotions, values, and wisdom to guide effective decisions.
Give examples of radical acceptance.
- Accepting that a difficult event happened even though it feels unfair
- Acknowledging an emotion without suppressing it
A person attends a mindfulness session but spends the whole time worrying whether they are 'doing it correctly.'
Which mindfulness skills are they likely struggling with most?
Participate and non-judgementally
How can the 'Describe' skill reduce emotional intensity?
Putting words to experiences can create space from emotions, reduce judgement, increase clarity, and help people respond more effectively.
Why can judgements sometimes make emotions feel more intense?
Judgements can increase shame, anger, frustration, self-criticism, and emotional reactivity.
How can mindfulness help someone access Wise Mind?
Mindfulness increases awareness, helps people slow down, notice emotions and thoughts, reduce automatic reactions, and reconnect with balancing thinking.
Why can radical acceptance reduce suffering, even if the situation does not change?
It reduces the level of distress created by fighting reality, resisting emotions, or wishing the situation were different.
Someone becomes overwhelmed during a difficult conversation and walks away briefly to calm themselves before returning to continue the discussion.
Why could this be considered an effective DBT approach?
They noticed an escalation in distress, avoided impulsive reacting, regulated their emotions and returned intentionally rather than avoiding completely.