Mindfulness and DBT: A simple guide

Mindfulness is about being fully present in the moment. It’s the practice of noticing what’s happening right now, both inside and around you, and accepting it without judgment. Instead of dwelling on the past or worrying about the future, mindfulness helps you focus on the “now.” It can help you become more aware of your thoughts, feelings, and sensations without getting overwhelmed or trying to change them.

Mindfulness is a big part of Dialectical Behaviour Therapy (DBT), a type of therapy used to help people manage emotions, behaviours, and relationships. In DBT, mindfulness is broken down into two types of skills: “what” skills and “how” skills. Let’s break these down.

What Are “What” Skills?

“What” skills in DBT help you learn what to focus on. They guide your attention and help you notice key aspects of your experience. There are four main things you can focus on:

1. The Present Moment: Focus on what’s happening right now. Pay attention to your surroundings, like the sounds you hear or the sensations in your body. This keeps you grounded.
2. Your Awareness: Be aware of your thoughts and feelings as they arise. Notice them without judgment. You don’t need to analyze or react, just observe.
3. Your Emotions, Thoughts, and Sensations: Recognise how you’re feeling emotionally and physically. Notice how your body feels, your breath, or any thoughts that cross your mind.
4. Separating Emotions from Thoughts: Try to separate your emotions from your thoughts. Emotions are feelings like happiness or anger, while thoughts are the words and ideas in your mind. Practicing this can help you respond to situations in a more balanced way.

What Are “How” Skills?

“How” skills teach you how to be mindful in a useful way. They show you how to apply mindfulness in your daily life. Here are the main “how” skills:

1. Balancing Rational Thoughts with Emotions: Instead of letting your emotions control you, learn to balance them with logical thinking. This helps you make better decisions and act in ways that are healthy for you.
2. Using Radical Acceptance: Radical acceptance means fully accepting things as they are, without fighting reality. It helps you tolerate situations and aspects of yourself that you might not like, as long as they aren’t harming you or others. This can reduce suffering and give you more peace.
3. Taking Effective Action: Once you’ve accepted your situation, you can take effective action to improve it. Mindfulness helps you choose actions that are beneficial, rather than reacting impulsively.
4. Using Mindfulness Regularly: Mindfulness is not a one-time thing. The more you practice it, the easier it becomes. Use it regularly to keep yourself grounded and centred.
5. Overcoming Obstacles to Mindfulness: There are things that can make it hard to be mindful, like feeling tired, restless, or doubtful. Mindfulness teaches you to recognise these obstacles and gently bring your focus back to the present moment.

Conclusion

Mindfulness is a powerful tool for understanding and managing your thoughts, emotions, and actions. By practicing DBT’s “what” and “how” skills, you can become more aware of your experiences and handle them with acceptance, balance, and wisdom. These skills can improve your emotional well-being and help you lead a more peaceful life.