In DBT Skills Training, Core Mindfulness gives us the ‘What’ and ‘How’ to be mindful in order to manage emotions, navigate symptoms, and take good care of our mental health. The following is a part of the “WHAT” Skills of Core Mindfulness, which includes: OBSERVE, DESCRIBE, PARTICIPATE.
What to do: DESCRIBE
* Verbalize – use words to describe your experience.
* Use “fact” words, call a thought “just a thought,” call a feeling “just a feeling.”
* Use words / language that anyone can recognize – make it plain.
* Don’t paint colorful pictures with words that increase the intensity of your emotions.
* Try to avoid using “hot” words and getting charged up when describing your experience.
* Let go of the need to be “right” and for someone else to be “wrong” while putting your experience into words
APPLY THE SKILL:
Take a few breaths. Close your eyes or gaze down gently as you focus on the rhythm of your breath. Bring to mind something you’re grateful for. Observe any thoughts & feelings that arise. Now verbalize what you are experiencing: “I notice a warm feeling in my heart area. I am reminded of that beautiful day when I felt so successful.”
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 