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Dialectical Behavior Therapy (DBT), developed by Dr. Marsha Linehan in the late 1980s, is a comprehensive cognitive-behavioral treatment that emphasizes the psychosocial aspects of therapy. DBT is particularly effective for those with borderline personality disorder (BPD), chronic suicidal ideation, and other disorders involving emotional dysregulation. Central to DBT is the concept of mindfulness, divided into “What” and “How” skills. This article delves into the “What” skills of mindfulness in DBT, exploring their significance, application, and impact.
Introduction to the "What" Skills in DBT
Mindfulness, a key component of DBT, draws heavily from Buddhist meditation practices and involves consciously attending to experiences in the present moment without judgment. The “What” skills in DBT are about what you do when you practice mindfulness. They include three specific actions: Observe, Describe, and Participate.
The Three "What" Skills Explained
1. Observe
This skill involves simply noticing the environment, internal feelings, and thoughts without getting attached to them. It’s about being aware of what is happening within and around you at the moment.
2. Describe
This skill entails putting words to what you observe. It’s about labeling the emotions, thoughts, and sensations you are experiencing in a factual manner.
3. Participate
This skill is about fully engaging in the current activity without self-consciousness. It’s immersing yourself completely in the present moment and whatever you are doing.
"Mindfulness is the first skill taught in DBT, and every skill thereafter builds upon it"
The Importance of "What" Skills in DBT
The “What” skills are crucial in DBT as they lay the foundation for developing mindfulness, which is essential for managing emotional dysregulation. These skills help individuals to:
Be Present
They encourage living in the moment, which is vital for individuals who struggle with being overwhelmed by intense emotions or painful past experiences.
Reduce Reactivity
By observing and describing, one can create a space between stimuli and their reaction, allowing for more considered responses.
Increase Self-awareness
These skills help individuals understand their mental and emotional processes better, leading to greater self-awareness and understanding.
Applying the "What" Skills in Everyday Life
To effectively incorporate the “What” skills into daily life, individuals can:
Practice Mindful Observation
Take time each day to simply observe your surroundings or your internal state. This could be as simple as noticing the sensations of breathing or the sounds around you.
Mindfully Describe Your Experience
When you notice an emotion or thought, try to describe it to yourself. For example, “I am feeling anxious” or “I am thinking about my upcoming meeting.”
Engage Fully in Activities
Whether you’re eating, walking, or talking to someone, try to immerse yourself fully in the activity without distraction.
The Role of "What" Skills in Emotional Regulation
The ability to observe, describe, and participate without judgment is pivotal in managing emotional responses. These skills allow individuals to recognize and accept their emotions, reducing impulsive behaviors and helping to develop emotional resilience.
The "What" Skills and Therapy Progress
In DBT sessions, therapists often focus on developing these mindfulness skills as a foundation for other therapeutic strategies. The “What” skills are essential in enabling clients to tolerate distress, regulate emotions, and improve interpersonal relationships.
Challenges and Overcoming Them
Learning and applying the “What” skills can be challenging, especially for individuals accustomed to reacting impulsively or avoiding painful emotions. Regular practice, patience, and guidance from a trained DBT therapist can facilitate mastery of these skills.
Expert Opinions on the "What" Skills
Conclusion
The “What” skills in DBT represent more than therapeutic techniques; they are pathways to a more mindful and balanced life. For individuals struggling with emotional dysregulation, these skills offer a way to navigate their internal landscape with greater awareness and control. By cultivating the ability to observe, describe, and participate in the present moment, one can achieve a deeper understanding of oneself and a more harmonious relationship with the world.
"What" skill Book Recommendations
Here is a collection of the best books on the market related to “what” skill:
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Your Thoughts about the "What" skill
It’s highly recommended that you jot down any ideas or reflections that come to mind regarding the “what” skill, including related behaviours, emotions, situations, or other associations you may make. This way, you can refer back to them on your Dashboard or Reflect pop-ups, compare them with your current behaviours, and make any necessary adjustments to keep evolving. Learn more about this feature and how it can benefit you.
References
- Linehan, M. M. (2015). DBT Skills Training Handouts and Worksheets, Second Edition. Guilford Press.
