States of Mind
What are the three states of mind in DBT?
What are Emotion Mind, Rational Mind, and Wise Mind?
What are the three “What” skills?
what is Observe, Describe, Participate
Name the three “How” skills.
Nonjudgmentally, One-Mindfully, Effectively
What’s one way to practice mindfulness daily?
deep breathing, grounding, mindful eating, etc.
You’re stressed. You pause and notice your breath. Which skill is that?
observe
Which state of mind balances logic and emotion?
What is wise mind
What does “Observe” mean in mindfulness?
what is Noticing what’s happening inside and around you without judgment.
What does it mean to act “Nonjudgmentally”?
Observing without labeling something as good or bad.
How can mindfulness help with anxiety?
It keeps focus on the present instead of worrying about the future.
You tell yourself, “I’m feeling frustrated.” Which skill?
describe
In which state of mind do we act based only on how we feel?
What is emotion mind
Give an example of “Describe.”
answer varies:
Saying “I’m feeling nervous” instead of “I’m being stupid.”
Give an example of doing something “One-Mindfully.”
Eating your meal without checking your phone.
What’s a simple 5-senses grounding technique?
Notice 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste.
You focus fully while painting. Which skill?
Participate
How can you tell when you’re in Rational Mind?
What is because You focus only on facts and logic, ignoring feelings.
What does “Participate” mean?
Fully engaging in the current moment or activity.
What does “Effectively” mean?
Doing what works rather than what you feel like doing.
How can mindfulness support emotional regulation?
It increases awareness of emotions before reacting.
You notice you’re thinking negatively and choose not to judge yourself. Which “How” skill?
non-judgmentally
Why is Wise Mind important in making effective decisions?
what is Because it integrates both emotional and logical understanding.
How can practicing “What” skills help during emotional distress?
They help increase awareness and prevent impulsive reactions.
Why are the “How” skills important in mindfulness?
They teach how to apply mindfulness in daily life.
What’s one challenge people face when practicing mindfulness?
Distractions or judgmental thinking.
You handle a tough conversation calmly using both facts and emotions. Which state of mind are you in?
wisemind