DBT Skills Corner: Mindfulness and How It Can Transform Your Life
Welcome to the DBT Skills Corner! Today, we're exploring Mindfulness, one of the foundational pillars of Dialectical Behavior Therapy (DBT). Mindfulness is all about being fully present in the moment, observing what’s happening without judgment. It’s a powerful skill that can help you break free from autopilot mode and live with more awareness, peace, and intention.
Why Mindfulness Matters
In our fast-paced world, it’s easy to get caught up in overthinking, stress, and distractions. We often find ourselves worrying about the future or ruminating on the past. Mindfulness helps with this by gently guiding us back to the present moment. Practicing mindfulness can:
- Reduce anxiety and stress.
- Help regulate overwhelming emotions.
- Improve focus and clarity.
- Cultivate self-awareness.
- Create space to respond thoughtfully rather than react impulsively.
Personally, I’ve been practicing mindfulness for years, and it has made a profound difference in my life. It’s helped me detach from overthinking, live more fully in the present, and become more grounded in my daily routine.
The "What" and "How" of Mindfulness in DBT
In DBT, Mindfulness is broken down into two main categories: "What" skills and "How" skills. Let’s explore each.
What Skills: What do you do when you're being mindful?
1. Observe: Simply notice what’s happening inside and around you without getting caught up in it. This can be as simple as paying attention to the sensation of your breath or noticing your thoughts pass by like clouds, leaves on a stream, or memories swirling in a pensieve (for my fellow Harry Potter lovers!) .
2. Describe: Put words to what you observe. “I am feeling my feet on the ground,” or “I notice I'm thinking about work.” Describing adds clarity to your experience and helps you step out of autopilot.
3. Participate: Fully engage in the activity you’re doing. Whether it's taking a walk, listening to music, or petting a dog (my personal favorite way to practice!), throw yourself into the moment without holding back.
How Skills: How do you practice mindfulness?
1. Non-Judgmentally: Let go of evaluations like “this is good” or “this is bad.” Notice things for what they are, without adding labels or judgment. This can be hard since our minds automatically like to categorize information. Instead, opt for being curious about the aspects of your thoughts and feelings. Practice observing judgemental thoughts, saying in your mind, "I'm judging this feeling or situation."
2. One-Mindfully: Focus on one thing at a time. If you're eating, just eat. If you're walking, just walk. This allows you to be fully present and reduces distractions. When my mind starts to wander into the past or future, I like to narrate what I'm doing in my head, for example "right now I'm typing these words," or "right now I'm creating a blog post on mindfulness."
3. Effectively: Do what works in the moment. Instead of fighting against reality, work with it. Being effective means accepting the situation as it is and acting in a way that aligns with your goals. Sometimes this means letting go of stubbornness or being right . This also means letting go of "shoulds" that prevent you from moving forward.
How to Practice Mindfulness
The good part about mindfulness is that it can be practiced anywhere, anytime. You can bring mindfulness to everyday activities like eating, driving, or even brushing your teeth. Start small by observing your breath for a few minutes or by focusing on the sights and sounds around you during a walk. With time, you’ll begin to notice a shift in how you respond to stress and how present you feel in your life.
Want to Dive Deeper? Check Out My Meditations Page
If you’re interested in practicing mindfulness with a little more guidance, I invite you to head over to my Meditations page, where you’ll find playlists that incorporate mindfulness and DBT skills. These meditations are designed to help you center yourself, quiet your mind, and strengthen your mindfulness practice.
Mindfulness has been an anchor for me, helping me detach from unhelpful thoughts and live more fully in the present moment. I hope this post inspires you to begin or deepen your own mindfulness practice and start experiencing the benefits in your life.
Remember, mindfulness isn’t about doing it perfectly—it’s about showing up and practicing, one moment at a time. If you'd like to learn more about DBT and mindfulness in therapy, don't hesitate to book a free consult!
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