Overview of 'How' Skills
The 'How' skills in DBT mindfulness focus on the method of practicing mindfulness. They guide you on how to be present and engaged in the moment. The three 'How' skills are: Nonjudgmentally, One-Mindfully, and Effectively.
The Three 'How' Skills
Nonjudgmentally
Accept your thoughts, emotions, and experiences without labeling them as good or bad. Let go of judgment to stay open and present.
How to Practice:
- Notice judgmental thoughts and let them pass.
- Describe events and feelings factually.
- Avoid assigning blame or praise to yourself or others.
One-Mindfully
Focus on one task or experience at a time. Avoid distractions and give your full attention to the present activity.
How to Practice:
- Do one thing at a time.
- Avoid multitasking or splitting your attention.
- Redirect your focus if your mind wanders.
Effectively
Act in a way that serves your goals and aligns with your values. Focus on what works, rather than what feels right in the moment.
How to Practice:
- Prioritize actions that support your goals.
- Avoid getting stuck in emotions or "should" thinking.
- Adapt to the situation for the best outcomes.
Tips for Practicing 'How' Skills
To effectively use the 'How' skills:
- Start small—practice one skill per day.
- Reflect on how using these skills affects your experiences.
- Combine 'How' skills with 'What' skills for deeper mindfulness.
Practicing these skills regularly can improve your ability to stay present and respond effectively to life's challenges.