Overview of 'What' Skills
The 'What' skills in DBT mindfulness teach you how to engage with the present moment. These skills help you become more aware of your thoughts, emotions, and actions without judgment or distraction. The three 'What' skills are: Observe, Describe, and Participate.
The Three 'What' Skills
Observe
Pay attention to your surroundings, thoughts, and feelings without labeling or reacting. Observation is about noticing, not interpreting.
How to Practice:
- Focus on your breath or body sensations.
- Notice sounds, sights, and smells around you.
- Acknowledge thoughts without judging them.
Describe
Label your thoughts, emotions, and experiences in a nonjudgmental way. This skill helps you stay objective and aware.
How to Practice:
- Use factual language to describe what you observe.
- Replace "I am angry" with "I notice anger rising."
- Avoid judgmental words like "good" or "bad."
Participate
Fully engage in the present moment. Let go of self-consciousness and immerse yourself in the activity at hand.
How to Practice:
- Join an activity with your full attention.
- Actively listen during conversations.
- Focus on doing, not thinking about doing.
Tips for Practicing 'What' Skills
To strengthen your 'What' skills:
- Practice daily in small ways, such as observing your surroundings during a walk.
- Use journaling to describe your emotions and experiences.
- Choose one activity to fully participate in each day.
These skills take time to master, so be patient with yourself as you practice.