Mindfulness In Action
What does mindfulness mean in DBT?
Paying attention on purpose. Being present and in the moment, without judgment.
When stressed, what's one thing your body does that tells you you're feeling it
Racing heart, tense muscles, sweaty palms, stomachache, headache, etc.
What's one situation where feeling nervous could actually be helpful?
Before a test, sports game, performance, or job interview. It helps you stay alert and prepared.
why is listening carefully such an important part of any friendship
it shows you care, avoids misunderstandings, and makes others feel valued.
Why might people want to learn DBT skills even if they're not in therapy
Because the skills help with everyday stress, relationships, emotions, and problem-solving.
Mindfulness is about getting rid of all your thoughts
(True or False)
False (It's about noticing them without judgment)
Stress always means something bad is happening
(True or False)
False! Stress can also happen with good things, like big events or upcoming life changes.
How can paying attention to your body help you figure out what emotion you're feeling
your body give clues, fast heartbeat might mean fear, tears could mean sadness, clenched fists could mean anger.
Think of a time you wanted something from someone. What made it easier or harder to ask?
Easier if you trust them or feel safe; harder if you fear rejection, conflict, or being judged.
DBT is about balancing acceptance and change. Why do you think both matter in life?
Acceptance helps you cope with reality while change helps you improve and move forward.
Imagine your mind is racing before bed. What's one mindful thing you can do to slow it down.
Deep breathing, noticing body sensations, focusing on sounds, grounding with the 5 senses, guided meditation.
Why do you think moving your body (like sports, dancing, or exercise) can help change how you feel emotionally
It releases energy, reduces tension, and changes body chemistry to calm you down.
Why might it be a problem to ignore or push away emotions all the time?
They might build up and come out stronger later, or you miss what they're trying to tell you.
Why do you think people sometimes avoid setting boundaries, even when they need to.
They don't want to upset others, fear conflict, or worry about losing the relationship
Why might practicing DBT skills with small, everyday problems help you be ready for big challenges later?
it gives you a chance to use a skill, calm down, or make better choices instead of reacting automatically
How could mindfulness help during an argument with someone
it lets you pause, notice feelings, and choose calmer words instead of reacting automatically
Why might self-care look different to people.
Because everyone has different needs, personalities, and ways that they recharge.
How can two people feel completely different emotions in the same situation
because emotions depend on personal experiences, thoughts, and perspectives - one person might feel excited, another nervous, in the exact same moment.
What's one way you could handle it if a friend was upset with you, while keeping both your friendship AND your self-respect
Be honest, apologize if needed, explain calmly, and listen without putting yourself down.
Why might making practicing skills when you're calm make them easier to use when you're upset.
Because they become automatic habits, and it's harder to learn something new in the middle of strong emotions.
Why is mindfulness considered the "core skill" of dbt
Because it supports all the other skills - it helps you notice emotions, thoughts, and actions before reacting.
Why might it be important to have many different coping strategies instead of just one
Because one strategy won't work in every situation; different stresses need different tools
How can noticing your emotions early (before they get really strong) change what happens next?
It gives you a chance to use a skill, calm down, or make better choices instead of reacting automatically
Why might balancing your own needs with other people's needs be difficult sometimes
because you don't want to disappoint others, but you also don't want to ignore yourself - it's hard to do both
If you had to explain DBT in just one sentence to a friend, what would you say