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 “HOW” Skills of Core Mindfulness, which includes: NON-JUDGEMENT, ONE-MINDFUL, EFFECTIVENESS
How to do it: EFFECTIVELY
* FOCUS ON WHAT WORKS. Do what needs to be done in each situation in order to meet your larger goals.
* PLAY BY THE RULES. Learn the rules of the environment and operate within it as skillfully as you can. Meet the needs of the situation you are in, not the situation you WISH you were in. Embrace reality and be effective.
* LET GO of vengeance, useless anger, and self-righteousness that doesn’t hurt anyone but you. Release negativity to free yourself to be more effective.
APPLY THE SKILL:
Find an easy recipe or craft project that has a few steps to follow. Be patient with yourself as you read the instructions, follow the instructions, and finish the project without judgement. If unhelpful feelings arise, practice letting go and being effective at completing the task.
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 