States of Mind
Acting impulsively on urges without considering long-term consequences is characteristic of this state of mind.
Emotion Mind
We practice these skills at the beginning of each group.
This mindfulness skill is like watching leaves float down a stream—you notice thoughts, emotions, and sensations as they arise, without grabbing onto them or pushing them away.
Observe Skill
This HOW skill involves observing thoughts and emotions without labeling them as good or bad, allowing for acceptance and curiosity instead of criticism
Nonjudgmentally
Unlike zoning out or running on autopilot, mindfulness requires this type of awareness, which involves noticing experiences as they happen.
Present Moment Awareness
A person in this state of mind may dismiss emotions as irrelevant, focusing solely on rationality and logic.
Reason Mind
These mindfulness skills can only be done ONE at a time.
The Mindfulness WHAT Skills
When fully throwing yourself into an activity, losing self-consciousness, and engaging completely, you are practicing this mindfulness skill.
Participate Skill
Practicing this HOW skill means observing experiences without evaluating them as good or bad, such as saying, "I notice I feel nervous before presentations," rather than, "I'm terrible at public speaking and always embarrass myself.
Non-judgmentally
In DBT, mindfulness is considered this, because it supports the development of all other skills.
The Foundational Skill
This state of mind is accessed by stepping back from judgments and integrating both reason and intuition.
Wise Mind
These mindfulness skills can be done simultaneously.
The Mindfulness HOW Skills
When you say, "I had the thought that I am not good at this" instead of "I'm terrible at this," or "I had the judgment that this is unfair" instead of "This is completely unfair," you are practicing this mindfulness skill.
Describe Skill
This HOW skill involves giving full attention to one task at a time, such as eating without checking your phone or listening to someone without planning your response.
One-Mindfully
Mindfulness is the practice of paying attention in this specific way—on purpose, in the present moment, and without judgment.
Intentionally and Nonjudgmentally
When making a major life decision, you create a pros and cons list, research all possible options, and ignore any gut feelings or emotions in the process. You are using this state of mind.
Reason Mind
This type of judgment involves labeling experiences, thoughts, or emotions as good or bad, right or wrong, often leading to emotional reactivity.
Evaluative Judgments
In DBT mindfulness, the word "WHAT" in "WHAT Skills" refers to this essential aspect of mindfulness, focusing on what individuals actually do to be mindful.
The Specific Actions that Make Up Mindfulness Practice.
This HOW skill emphasizes doing what works to meet your goals, requiring you to play by the rules of the situation rather than being driven by rigid beliefs or intense emotions.
Effectively
Practicing mindfulness strengthens this ability, which allows us to pause before reacting, regulate our emotions, and make intentional choices instead of acting impulsively.
Emotion Regulation
You are overwhelmed with anger during an argument and impulsively sends a long, harsh text, convinced in the moment that it’s the "right" thing to do. Later, you regret your actions. You were tricked into thinking this state of mind was Wise Mind.
In mindfulness practice, this type of judgment involves making factual observations without assigning value, helping individuals describe situations objectively.
Discernment
Practicing this mindfulness skill is like watching fish swim in an aquarium—you notice thoughts and emotions passing by without chasing them or trying to control them.
Observe Skill
In DBT mindfulness, the word "HOW" in "HOW Skills" refers to this key aspect of mindfulness practice, guiding the way we engage with the present moment.
The Manner in Which Mindfulness is Practiced.
Mindfulness draws from this meditative tradition, which emphasizes presence, acceptance, and compassion,
Buddhist Practice