WHAT skills
What are the three "what" skills?
Observe, Describe, Participate
What are the three "HOW" skills?
Non-judgmentally, One-mindfully, Effectively
What are the three states of mind in DBT?
Emotion Mind, Reasonable Mind, Wise Mind
How would you explain mindfulness to someone who has never heard of it?
Answers vary. Mindfulness means paying attention to the present moment — on purpose, without judging it. These skills help us notice what’s happening inside and around us, so we can respond instead of react.
If you say, “My heart is beating fast,” are you describing or observing?
describing
How do we use the "observe" skill?
Notice what's happening without trying to change it
What does "non-judgmentally" mean?
Not labeling things as "good" or "bad" - just noticing. Non-judgmental example: "My tea is peach flavored." versus judgmental: "My tea tastes good"
What is Emotion Mind?
When feelings control your thoughts and actions
How can you be mindful while listening to music?
Focus on the lyrics, sounds, or how it makes you feel
If you notice your hands shaking but don’t say anything, is that describing or observing?
Observing
How do we use the "describe" skill?
Putting words to what you observe (ex: I notice my heart is racing")
What does "One-Mindfully" mean?
Doing one thing at a time and giving it your full attention
What is Reasonable Mind?
When logic and facts control your decisions
How can mindfulness help at school?
Helps focus, reduce stress, and stay calm during tough moments
What’s the goal of observing?
To notice without reacting or judging
What does "participate" mean?
To fully engage in the moment - be all in with what you are doing.
What does "effectively" mean?
Doing what works — focusing on what helps you reach your goal
What is Wise Mind?
The balance between emotion mind and reasonable mind — where you know what feels right and makes sense
What’s one way to be mindful when you feel angry or upset?
Take slow breaths, notice body sensations, name the emotion
What’s the goal of describing?
To label or name what you notice to understand it better
Give an example of using all three "WHAT" skills together? (hint: observe, describe, participate)
Example: "I notice (observe) my hands are shaking (describe) and I am playing Jeopardy" (participate)
Give a real-life example of using a “How Skill.”
Example: When you eat lunch, just focus on eating instead of scrolling your phone (one-mindfully).
What’s one way to find your Wise Mind?
Take deep breaths, pause, notice your thoughts and feelings before deciding
Name one activity where you can practice mindfulness.
Answers vary: eating, brushing teeth, walking, showering, cooking, playing games
Describe one way mindfulness could help you in your daily life or with strong emotions
Answers vary. Can help focus on one thing at a time and not get overwhelmed, helps notice thoughts and feelings instead of letting them take over, helps make better choices and stay connected to Wise Mind, etc.