What Is DBT Mindfulness? Learning to Live in the Present Moment
In our fast-paced world, it's easy to get caught up in ‘what ifs’ of tomorrow and the ‘how have beens’ of the past. In this whirlwind of thoughts, we’re left disconnected from the present. This is where DBT mindfulness comes in - an anchor ourselves in the here and now.
What is DBT Mindfulness?
DBT mindfulness is a core component of Dialectical Behavior Therapy. It combines traditional mindfulness practices with specific skills to help people manage intense emotions and improve their relationships.
At its heart, DBT mindfulness is about observing, describing, and fully participating in the present moment without judgment.
The "What" and "How" Skills of DBT Mindfulness
DBT mindfulness is taught through two sets of skills: the "What" skills and the "How" skills.
The "What" skills include:
Observing: Noticing what's happening around and within you
Describing: Use your 5 senses to put words to your experiences***
Participating: Fully engaging in the current activity
*** We can’t describe what other people are feeling or thinking. We can describe our thoughts about what we think people are feeling.
Here’s an example: Nancy yawned and started to close her eyes during my presentation. I had the thought that she found me boring.
The "How" skills focus on:
Non-judgmentally: Walk away from the labels of good or bad
One-mindfully: Doing one thing at a time
Effectively: Focusing on what works in a given situation
Why Practice DBT Mindfulness?
Practicing DBT mindfulness can help you:
Reduce emotional reactivity
Improve focus and attention
Enhance decision-making abilities
Decrease stress and anxiety
Improve relationships
By learning to observe your thoughts and feelings without getting caught up in them, you can gain more control over your reactions and make choices that align with your values.
Research suggests that mindfulness-based therapies are effective for treating various mental health conditions; results found:
They show moderate effectiveness in reducing psychiatric symptoms across different disorders.
Mindfulness therapies outperform no treatment, minimal treatment, and non-specific active controls (like psychological placebos).
They are comparable to evidence-based treatments like cognitive behavioral therapy and antidepressant medications.
Benefits of mindfulness therapies tend to persist at follow-up assessments.
How to Practice DBT Mindfulness
Start small: Begin with short periods of mindfulness practice, even just a few minutes a day.
Use everyday activities: Practice mindfulness during routine tasks like brushing your teeth or eating a meal.
Notice without judging: When thoughts or feelings arise, acknowledge them without labeling them as good or bad.
Return to the present: When your mind wanders, gently bring your attention back to the present moment.
Be patient: Mindfulness is a skill that improves with practice.
Remember, the goal of DBT mindfulness isn't to clear your mind of all thoughts. And, the goal isn’t to feel relaxed (that is just an added bonus at times!) It's about learning to observe your experiences without getting swept away by them. Often time anxiety underestimates our capacity to tolerate it.
By incorporating DBT mindfulness into your routine, you're taking a significant step towards living more fully in the present moment. It's a journey of self-discovery and growth that can lead to profound changes in how you experience and interact with the world around you.
References:
Goldberg, S. B., Tucker, R. P., Greene, P. A., Davidson, R. J., Wampold, B. E., Kearney, D. J., & Simpson, T. L. (2018). Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis. Clinical Psychology Review, 59, 52–60. https://doi.org/10.1016/j.cpr.2017.10.011
Linehan, M. M. (2015). DBT® skills training manual (2nd ed.). Guilford Press.
