What Skill
What are the three What skills in DBT mindfulness?
Observe, Describe, Participate
What are the three How skills?
Nonjudgmentally, One-Mindfully, Effectively
What’s the goal of Wise Mind in DBT?
To make balanced decisions that consider both emotion and logic
What is Emotion Mind?
A state where feelings drive behavior and thinking
Name one activity you can do one-mindfully.
Eating, walking, brushing teeth, etc; various answers
Which What skill means simply noticing without trying to change anything?
Observe
What does it mean to do something nonjudgmentally?
Not labeling things as good/bad; just noticing
How can you tell when you’ve lost Wise Mind and slipped into Emotion Mind?
You might feel impulsive, reactive, overwhelmed
What is Reasonable Mind?
A state focused on facts, logic, and analysis
What makes something a “mindful” activity?
Doing it with full attention, without judgment
Which What skill involves putting your experience into words?
Describe
What is One-Mindfully?
Focusing on one thing at a time with full attention
Give an example of a situation where you used Wise Mind recently
Various Answers
Which mind is best for making decisions during a crisis?
Wise Mind (though it may be hard to access)
If you’re washing dishes and judging yourself the whole time, which How skill are you missing?
Nonjudgmentally
What does “Participate” mean in mindfulness?
Fully engaging in the moment without self-consciousness
What does “Effectively” mean in DBT?
Doing what works, not what “should” work
What is a common barrier to accessing Wise Mind?
Strong emotions, impulsivity, or overwhelming stress
True or False: You should always try to be in Reasonable Mind.
False – Wise Mind is the goal
How could you practice Describe while standing in line at a store?
Describe things you see, hear, or feel without judgment
Can you use more than one What skill at the same time? Explain.
No, you use one at a time (you may observe and describe afterwards)
Which How skill helps you stay out of black-and-white thinking?
Nonjudgmentally
Name a DBT skill that supports moving from Emotion Mind to Wise Mind.
“STOP,” “Check the Facts,” “Mindfulness”, "Distress Tolerance", Various answers
Describe a situation when Emotion Mind might be useful
In creative expression, during grief, etc.
Give an example of doing something “effectively” even when you don’t want to.
Sending a text to solve a problem, using a skill when angry, etc., various answers