DBT What Skills: Observe, Describe, Participate

The DBT What Skills consist of three components: observing, describing, and participating. Observing, describing, and participating form a core part of the mindfulness skill in dialectical behaviour therapy.

Mindfulness involves deliberately centring one’s attention on the present moment in a non-judgmental and unattached manner. It is about being fully cognisant and engaged with the here and now. It’s important because this allows us to be conscious of our thoughts and feelings.

This skill will help you take control of your mind and enhance your self-awareness.

Pracising mindfulness skills is fundamental to Dialectical Behavioural Therapy (DBT). These skills tackle essential life questions: understanding oneself, determining life’s path, and gaining control over mental processes.

Mindfulness is a technique that teaches you to live in and appreciate the current moment.

The ‘What Skills’ in DBT, consisting of observing, describing, and participating, are integral to mindfulness. They help individuals fully engage with their present experience, thereby enriching their lives with greater clarity and purpose.

What is the Observe Skill?

In Dialectical Behavioural Therapy (DBT), the observe skill is crucial in cultivating mindfulness and promoting emotional balance. The observe skill involves sensing or experiencing without describing or labelling the experience.

It requires us to be fully present in the moment, observing our thoughts, emotions, and sensations without judgment.

The goal of observation is to develop a ‘non-stick’ mind, where experiences and thoughts come and go without sticking or causing distress.

The observe skill allows us to become more aware of the present moment and increase our self-observation. It is a powerful way to cultivate mindfulness and develop inner peace and well-being.

This skill helps us develop a greater capacity for non-judgmental awareness, allowing us to observe and let go of our experiences.

By observing our thoughts, emotions, and sensations without judgment, we can create space between ourselves and our experiences.

This space allows us to respond with greater clarity and wisdom rather than being driven by automatic reactions or habitual thinking patterns.

“The observe skill helps us develop a deep sense of self-awareness and frees us from being entangled in our thoughts and emotions. It empowers us to cultivate a quiet mind and embrace the present moment fully.”

The Benefits of the Observe Skill

The observe skill offers a range of benefits in our daily lives:

• Quiets the mind and reduces overthinking
• Promotes detachment from thoughts and emotions
• Increases self-observation and self-awareness
• Enhances mindfulness and present moment awareness
• Reduces reactivity and impulsive behaviour
• Improves emotional regulation and well-being

Benefits of the Observe Skill	Increase in mindfulness and present moment awareness	Reduction in overthinking and rumination	Enhanced emotional regulation and well-being
Quiets the mind and reduces reactivity	Cultivates detachment from thoughts and emotions	Promotes self-observation and self-awareness	Improves decision-making and problem-solving

How to Practice the Observe Skill

• Attune yourself to the sensations in your body, experienced through your senses – sight, hearing, smell, touch, and taste.
• Intentionally focus on the here and now with your full attention.
• Guide your focus, allowing all experiences to flow naturally without resistance or attachment.
• Engage in silent observation: Observe your thoughts as they enter your mind and drift away, akin to clouds moving across the sky. Acknowledge each emotion as it appears and fades, similar to the ebb and flow of ocean waves.
• Be mindful of both your internal and external environments.

Exercises to Practice Observe Skill

Practising the observation skill is essential in cultivating mindfulness and promoting nonjudgmental observation.

Various exercises can help enhance this skill and develop the ability to observe without getting caught up in thoughts or reacting to emotions.

Engaging with Visual Observations:

• Lie down and watch the clouds, observing their shapes and movements.
• Take a slow walk, pausing to appreciate the beauty in flowers, trees, and the natural world.
• Sit quietly outdoors, observing passersby without moving your head or eyes to follow them.
• Observe another person’s facial expressions and movements without assigning any labels to their emotions.
• Focus on a single feature of another person or an animal, like their eyes, lips, or hands.
• Examine a small natural object like a leaf or pebble, noticing every detail.
• Spend a few minutes contemplating something you find beautiful.

Exploring Auditory Observations:

• Pause to absorb the sounds around you, noting their texture and rhythm and the silence between them.
• Listen to the nuances in someone’s voice, including pitch, smoothness, and clarity.
• Listen to music attentively, observing each note and the spaces between them, imagining the sounds entering and leaving your body with your breath.

Observing Scents:

• Notice surrounding scents with deep breaths.
• Pay attention to aromas while eating, cooking, or walking outdoors.
• Take time to smell flowers.

Tasting and Eating Mindfully:

• Savor the taste of food, noticing the variety of sensations.
• Focus solely on the taste of items like lollipops.
• Eat mindfully, paying attention to each bite.

Recognising and Managing Urges:

• Visualise your urges as waves while ‘urge-surfing’.
• Acknowledge avoidance urges towards people or situations.
• Locate physical sensations associated with urges in the body.
• Observe the urge to swallow while eating.

Exploring Touch on the Skin:

• Gently stroke your upper lip, then notice the fading sensation.
• Observe foot sensations while walking at different speeds.
• Notice the feel of your thighs, knees, and back while sitting.
• Be aware of any contact with your body, like clothes or a chair.
• Explore various textures by touching different objects.
• Focus on sensations in specific body areas like the chest or stomach.
• Pay attention to areas of tension or tightness.
• Concentrate on the space between your eyes.

Observing Breath and Breath-Related Sensations:

• Notice the movement of your stomach during breathing.
• Pay attention to the pauses in your breathing cycle.
• Observe sensations in your nose while inhaling and exhaling.
• Focus on breath while walking, adjusting inhalation and exhalation lengths.
• Mindfully breathe while listening to music, maintaining awareness.
• Be conscious of your breath during conversations, similar to listening to music.

Remember, practicing these exercises regularly can train your mind to observe without getting entangled in thoughts or reacting to emotions. Take your time, be patient with yourself, and embrace the journey of building your observe skill.

What is the Describe Skill?

The describe skill in DBT involves putting words to what is observed. It is about describing experiences, emotions, and thoughts without judgment or interpretation.

Describing helps develop the ability to label environmental events and behaviours accurately. It also allows for better communication of thoughts and feelings to oneself and others.

The describe skill emphasises the importance of not taking thoughts and emotions as facts but recognising them as thoughts or feelings that may or may not align with reality.

It promotes self-awareness and the ability to communicate effectively.

Labelling Emotions and Avoiding Judgments

One key aspect of the describe skill is labelling emotions.

By putting words to our feelings, we can better understand what we are feeling.

Instead of getting caught up in the intensity of our emotions, we can observe and describe them objectively, without judgment or interpretation.

“I feel a sense of sadness and disappointment.”

By avoiding judgments, we create a space for acceptance and understanding.

Rather than labelling emotions as good or bad, we acknowledge them as valid experiences. This allows us to approach our emotions with compassion and curiosity, fostering emotional growth and well-being.

Enhancing Self-Awareness and Effective Communication

The describe skill plays a crucial role in enhancing self-awareness. By accurately labeling our experiences, we better understand ourselves and our reactions.

This self-awareness enables us to recognize patterns, make informed choices, and respond more effectively to challenging situations.

Moreover, the ability to describe our thoughts and feelings facilitates effective communication.

When we can articulate our experiences without judgment or interpretation, we can express ourselves clearly and authentically.

By using descriptive language, we invite understanding and connection with others, fostering meaningful relationships and effective interpersonal interactions.

The Benefits of the Describe Skill

• Fosters Clarity in Understanding Thoughts and Emotions: Helps in identifying and articulating internal experiences, reducing confusion.
• Enhances Communication Skills: Improves the ability to express thoughts and emotions effectively to others.
• Promotes Emotional Insight and Self-Understanding: Encourages deeper insight into one’s emotional states, fostering self-awareness and understanding.
• Aids in Diffusing Intense Emotions: By describing emotions and thoughts, their intensity can be reduced, facilitating better emotional management.
• Supports Mindfulness and Present Moment Awareness: This approach fosters mindfulness, enhancing awareness of the present moment through detailed observation and description.
• Improves Emotional Regulation and Mental Well-being: It helps manage and regulate emotions more effectively, contributing to overall mental health and well-being.
• Reduces Misinterpretations and Assumptions: Encourages sticking to the facts rather than getting caught up in assumptions or interpretations, leading to clearer understanding and communication.
• Strengthens Therapeutic Processes: Enhances the effectiveness of therapy by providing a clearer picture of one’s mental state, aiding both self-help and professional guidance.

Benefits of the Describe Skill	Examples
Enhanced self-awareness and emotional intelligence	Recognising the difference between feeling anxious and feeling excited
Improved communication and interpersonal relationships	Expressing to a partner, “I feel overwhelmed and need some space right now.”
Reduced reactivity and impulsivity	Noticing the urge to yell during an argument and instead saying, “I feel frustrated and want to take a few deep breaths.”

How to Practice the Describe Skill

• Articulate Your Experiences: Acknowledge emotions, thoughts, or actions as they occur, such as noting internally, ‘I’m Feeling sad now,’ ‘ I’m Sensing the tension in stomach muscles,’ or ‘A thought of ‘I can’t do this’ has arisen.’
• Identify What You Perceive: Name your emotions, recognise thoughts as just thoughts, and view actions as simply actions.
• Separate Interpretations from Facts: Focus on narrating observable details – the ‘who, what, when, and where,’ rather than mixing in personal interpretations or opinions.
• Limit Descriptions to Sensory Observations: Remember, if it’s not perceivable through your senses, it’s not describable.

Exercises to Practice Describe Skill

Various exercises can be particularly helpful for developing and strengthening the describe skill in DBT.

These exercises focus on describing experiences, emotions, and thoughts in a nonjudgmental and objective manner, enhancing self-awareness and promoting mindfulness.

Here are some exercises to try:

Practicing Describing External Observations:

• Observe cloud formations while lying on the ground and describe the patterns you see.
• Describe one characteristic of each passerby from a bench in a busy area.
• Select natural objects like a leaf, water droplet, or animal, and describe each in detail.
• After listening to someone, describe their words accurately and check your accuracy.
• Observe and describe a person’s facial features showing anger, fear, or sadness, focusing on details like the forehead, eyebrows, eyes, lips, mouth, and cheeks.
• Describe someone’s actions in detail without assuming intentions or outcomes, and avoid judgmental language.

Practicing Describing Thoughts and Feelings:

• Describe your emotions as they occur, for instance, noting an arising feeling of anger.
• When feeling strong emotions, describe your thoughts, like “I feel X, and I’m thinking Y.”
• Describe your feelings after someone’s actions or words, like “When you do X, I feel Y.”
• Combine descriptions of observed actions, feelings, and thoughts, such as “When X happens, I feel Y and think Z.”
• Try to describe as many thoughts as possible while experiencing a strong emotion.

Practising Describing Your Breathing:

• As you inhale and exhale, consciously note each breath up to ten, then restart at one. If distracted, begin again at one.
• Gently inhale and exhale, noting, “I am inhaling/exhaling normally” for three breaths. Then, extend the inhalation and exhalation for three breaths, noting, “I am inhaling/exhaling deeply.”
• Observe the full journey of each breath, acknowledging, “I am following my inhalation/exhalation from start to end.”

By engaging in these descriptive skill exercises regularly, you can develop the ability to observe and describe your experiences in a nonjudgmental and objective manner.

This cultivates self-awareness, enhances communication, and fosters a greater sense of mindfulness in daily life.

What is the Participate Skill?

The participate skill in DBT involves fully engaging in the present moment and being actively involved in an activity.

It is about letting go of ruminating thoughts and self-consciousness and immersing oneself in the experience.

Participating with awareness allows for a sense of presence and connection to the present moment. It helps in stepping back from thoughts and emotions and recognising that one is alive and okay in the present moment.

The participate skill is a powerful tool for managing distress and cultivating a sense of control over one’s life.

By actively participating in the here and now, we can break free from the grip of overwhelming thoughts and emotions that may hinder our well-being and happiness.

It allows us to embrace the opportunities and experiences that surround us fully.

When we participate with intention and focus, we can experience a deeper level of engagement with our surroundings and others.

This enables us to connect with the world around us, foster meaningful relationships, and enhance our overall satisfaction with life.

By immersing ourselves in the present moment, we can appreciate and make the most of every experience, big or small.

Benefits of the Participate Skill

“Fully participating in the present moment gives us a sense of aliveness and control over our lives.”

Embracing the participate skill offers several benefits:

• Increased self-awareness: By engaging fully in the present moment, we become more attuned to our thoughts, feelings, and physical sensations.
• Reduced rumination: Participating helps divert our attention from repetitive and distressing thoughts, breaking the cycle of rumination.
• Enhanced sense of well-being: When we actively participate, we engage in enjoyable activities, boosting our mood and overall satisfaction with life.
• Improved relationships: Being fully present in interactions with others fosters deeper connections, empathy, and understanding.
• Effective stress management: Participating in the present moment allows us to set aside worries about the future or regrets about the past, promoting resilience and reducing stress.

Incorporating the participate skill into our lives empowers us to be more present, engaged, and in control of our experiences.

It encourages us to savour life’s moments and make the most of each opportunity, ultimately leading to a greater sense of fulfilment and well-being.

How to Practice the Participate Skill

• Engage fully with the activities of the present moment. Merge your actions and awareness, whether dancing, cleaning, conversing with a friend, or experiencing joy or sorrow.
• Immerse yourself entirely in your current activity, letting go of self-consciousness. Direct your focus entirely to the here and now.
• Let your actions be guided by your Wise Mind, responding to each situation with just the right balance – like a skilled dancer who moves effortlessly with the music and their partner, neither forcing nor holding back.
• Embrace a state of flow. React naturally and spontaneously to the unfolding moment.

Exercises to Practice Participate Skill

Practising the participation skill is essential for cultivating mindfulness and being fully present at the moment.

By engaging in various exercises, we can develop the ability to let go of distractions and immerse ourselves in the present moment.

Here are a few exercises that can help enhance the participate skill:

Participate with Awareness of Connection to the Universe:

• Feel the connection with your surroundings through physical contact. Notice where your body meets objects like the ground, air, chair, or even your bed and clothing. Acknowledge the support and acceptance these objects offer. Contemplate their role in your life and their kindness. For instance, think about the ground supporting your feet, the chair embracing your form, or the comforting embrace of your bed sheets. Embrace these connections until you feel a sense of love or care.
• Let yourself be fully engaged in dancing to music.
• Sing along with music, immersing yourself in the melody and lyrics.
• Turn shower time into a singing session.
• Combine watching TV with singing and dancing.
• Start your day energetically by dancing or singing right after getting out of bed.
• Participate in communal singing at a church.
• Enjoy karaoke with friends at a club or a bar.
• Focus on what another person is saying, immersing yourself in their words.
• Focus solely on the act of running while you’re jogging.
• Engage completely in playing a sport, be it team or an individual.
• Merge with each breath count, becoming ‘one’ with each number you count.
• Repeat a word slowly, becoming one with it as you say it repeatedly.
• Enroll in an improvisational acting class to enhance spontaneous participation.
• Join a dance class to experience and express movement fully.

Cultivating Mindfulness with DBT Skills

The observe, describe, and participate skills are integral to cultivating mindfulness in the context of DBT.

These skills lay the foundation for other DBT skills, such as emotional regulation, distress tolerance, and interpersonal effectiveness.

By practising observing, describing, and participating, individuals develop the ability to be present, nonjudgmentally observe their experiences, and actively engage in the present moment while finding a middle ground and balance.

These core mindfulness skills enhance emotional regulation, increase distress tolerance, and improve interpersonal relationships.

DBT Skills	Benefits
Observe Skill	Enhances self-awareness and non-judgmental observation of experiences
Describe Skill	Promotes accurate labelling of emotions and effective communication
Participate Skill	Cultivates active engagement in the present moment and reduces rumination
Emotional Regulation Skills	Facilitate better management of emotions and mood stability
Distress Tolerance Skills	Help individuals cope with distressing situations without engaging in harmful behaviours
Interpersonal Effectiveness Skills	Improve communication, assertiveness, and healthy relationships
Core Mindfulness Skills	Enhance overall mindfulness and well-being

By incorporating these DBT skills into daily life, individuals can cultivate a greater sense of mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness.

Practicing these skills allows us to be more present in the moment, observe our experiences without judgment, and actively engage in our lives.

As we cultivate mindfulness with DBT skills, we can experience a deeper connection with ourselves and others, leading to greater emotional well-being and overall life satisfaction.