What Skills?
This skill means noticing what is happening in the present moment without trying to change it
What is Observe?
This skill means noticing judgments and letting them go.
What is Non-Judgmentally?
The emotional, impulsive, reactive state of mind.
What is Emotion Mind?
Mindfulness means emptying your mind.
What is “Mindfulness means noticing whatever is in your mind, not emptying it”?
You notice you’re stressed and name the emotion silently to yourself.
What is describe?
This skill involves describing your experience with words or labels.
What is Describe?
This skill means giving your full attention to the task at hand.
What is One-Mindfully?
The logical, rational, fact-based state of mind
What is reasonable mind?
“You’re doing it wrong if you get distracted.”
What is “Distraction is normal — noticing and returning IS mindfulness”?
You choose to put your phone face-down and give your full attention to dinner.
What is one-mindfully?
This skill means participating fully in the moment, letting yourself be involved without self-consciousness.
What is Participate?
This skill means responding with openness, willingness, and awareness rather than automatic reactions.
What is Effectively?
The integration of emotion and reason.
What is wise mind?
“Mindfulness is relaxing.”
What is “Mindfulness can be relaxing, but that is not its goal”?
You pause and breathe before responding to a rude text.
What is wise mind?
Using this skill, you focus on one thing at a time rather than multitasking
This is the DBT way of replacing “shoulds” and “musts.”
What is acting Effectively?
This mind state often dominates when you feel out of control or overwhelmed.
What is Emotion mind?
“Mindfulness takes a long time to master.”
What is “Mindfulness is a practice, not perfection”?
You feel anxious, so you focus on sensations in your feet touching the ground.
$500: This skill helps reduce reactivity by focusing on sensations rather than judgments.
What is Observe?
This skill requires letting go of being right and instead doing what works.
What is Effectively?
This state is often accessed through breath, grounding, or stillness
What is wise mind?
“Mindfulness is religious.”
What is “Mindfulness is a skill and can be practiced by anyone”?
Instead of arguing to be right, you pick a response that will actually help the situation.