Observe
Observe means paying attention to what is happening in this moment without doing this.
What is judging it?
“Describe” means putting this to what you observe.
What are words?
Participate means being fully ___ in the moment.
What is present?
A judgment sounds like “This is dumb.” A non-judgmental description sounds like this.
What is “I’m feeling frustrated with this activity”?
You’re eating a snack and paying attention to the taste and texture. Which “What” skill is this?
What is Observe?
When you observe, you use these to notice what is happening around you.
What are your five senses?
When describing, you should use facts instead of these.
What are judgments, opinions, or assumptions?
DBT describes “Participating” like when you get absorbed in an activity and this happens.
What is “You lose track of time”?
DBT teaches dropping this word because it often signals a judgment.
What is “should”?
You say, “My hands are shaking and my stomach feels tight.” Which skill is this?
What is Describe?
In the PowerPoint, observing thoughts is compared to watching these float by.
What are clouds?
Which sentence is a describing sentence?
A) “This teacher is annoying.”
B) “My chest feels tight and my face feels warm.”
What is B?
Participating means doing one thing at a time with your full attention — also called this phrase.
What is one-mindfully?
When you judge something, your emotions usually do this.
What is intensify or get stronger?
You’re playing a game and fully focused on the moment. Which skill is this?
What is Participate?
True or false: When observing, you should push away thoughts that show up.
What is false? (You let thoughts come and go.)
DBT teaches us to use this phrase to describe a thought without believing it.
What is “I’m having the thought that…”?
True or false: Participating means overthinking what you’re doing while you’re doing it.
What is false?
Describe this judgment non-judgmentally: “This room is freezing.”
What is “The room feels very cold to me”?
You notice you’re thinking, “Everyone hates me,” and say, “I’m having the thought that people don’t like me.” Which skill is this?
What is Describe?
Observing helps you slow down so you can avoid doing this automatically.
What is reacting impulsively?
Why is describing helpful during strong emotions?
What is “It helps separate the feeling from the facts so I can respond wisely”?
Participating helps reduce stress because it takes your mind out of this.
What is rumination or overthinking?
Why does non-judgmental describing help mindfulness?
What is “It helps us see clearly instead of reacting emotionally”?
You “step into the moment,” stop multitasking, and immerse yourself in an activity. Which “What” skill is this?
What is Participate?