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Reduce Stress, Enjoy Life!
Mindfulness is one of the core concepts behind all elements of DBT. It is considered the basis or foundation for all the other DBT skills, primarily because it helps individuals accept and tolerate the strong emotions they may feel when changing their habits or in challenging situations. DBT gives you the capacity to nonjudgmentally be aware or mindful to the present moment; about living in the moment, experiencing the full range of your emotions and senses, yet with objectivity or perspective.  While mindfulness has no true basis in religion, I do use biblical principles and scriptures.

"What" skills
Observe
This is used to nonjudgmentally observe your environment, events, or emotions without necessarily reacting to them. This promotes understanding of what is going on in any given situation.

Describe
This is used to express verbally the observation you had using the observe skill without judgmental statements. This helps increase communication by letting others know what you have observed without insult or compliment, without inflection.

Participate
This is used to completely enter into an activity without self-consciousness; to be able to fully focus without separating yourself in the moment from events or interactions. Participate can be done mindlessly, as in driving home from work on "auto-pilot" or mindfully, as in the professional athlete who responds unself-consciously but has a keen awareness for the task at hand.


"How" skills
Nonjudgmentally
This is the action of taking a nonjudgmental stance by describing the facts, and not thinking about what’s “good” or “bad”, “fair”, or “unfair”, or "should" or "should not" be done. These are judgments because this is how you feel about the situation but isn’t a factual description. Being nonjudgmental helps to get your point across in an effective manner without adding a judgment that someone else might disagree with. It does not mean going from a negative to a positive judgment. 

One-mindfully
This is used to focus on one thing during the task at hand, rather than dividing your attention among several activities or by thinking of something else at the same time. One-mindfully is helpful in keeping your mind from straying into emotion mind by a lack of focus, helping to ward off worry, troubles, or current negative moods.

Effectively
This is simply doing what works. It is a very broad-ranged skill and can be used in tandem with any other skill to aid in success.  It is the opposite of "cutting off your nose to spite your face."




​Skills are taught in the areas of Mindfulness, Interpersonal EffectivenessEmotion Regulation, and Distress Tolerance.

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Dialectical Behavioral Therapy

Module: Mindfulness?