Three States of Mind
This state of mind is logical, fact-based, and focused on planning.
What is Reasonable Mind?
This 'What' skill of mindfulness involves noticing your thoughts, emotions, and surroundings without reacting to them.
What is observing?
This 'How' skill helps you stay focused on one task at a time.
What is one-mindfully?
In this mind, decisions are based entirely on how we feel in the moment
What is Emotion Mind?
A "What" skill in DBT that focuses on stating experiences using facts rather than interpretations or judgments.
What is describing?
This mindfulness skill encourages you to focus on your goals rather than getting distracted my emotion mind
What is effectively?
This mind helps with acceptance, mindfulness, and skillful action. It's considered the core or deep knowing self in DBT.
What is Wise Mind?
This mindfulness technique involves throwing yourself fully into an activity to connect with the present moment.
What is participating?
You tried to calm your anxiety by multitasking — scrolling on your phone, half-eating, and talking on the phone — but ended up more anxious. Which HOW skill could you have used?
What is One-mindfully? Focusing on one task mindfully could have helped reduce overwhelm.
You're writing a pros and cons list to decide what to do. You're likely in this mind.
What is Reasonable Mind?
While washing dishes, you stay focused on the feeling of warm water and the sound of clinking plates. You stay present and keep your attention on the task. Which WHAT skill(s) did you use? Bonus if you can name a relevant HOW skill too!
What are Observe, Describe, and Participate?
You were so focused on proving you were right during a disagreement that you damaged the relationship. Which HOW skill did you forget to use?
What is effectively?
You're about to text your ex out of sadness but pause to reflect before acting.
What is Wise Mind?
After a triggering conversation, you start spiraling with thoughts like “I’m a mess” instead of identifying what emotion is present. Which WHAT skill(s) could you have used?
What are Observe and Describe? You could have used factual, nonjudgmental words to name what you were feeling.
After receiving criticism from your supervisor, you feel the sting but don’t spiral into self-criticism. You notice the urge to shut down but continue the conversation calmly. Which TWO skills did you use?
What are Non-judgmentally and Effectively?