Good morning! Whether you’re new to therapy, a mental health professional, or someone seeking tools for emotional well-being, exploring Dialectical Behaviour Therapy (DBT) can be transformative. Today, we’re diving deep into the first module of DBT: Mindfulness. This foundational skill set isn’t just a starting point—it’s the bedrock that supports all other aspects of DBT, helping individuals build awareness, reduce reactivity, and live more fully in the present. In this detailed blog, we’ll cover everything from the basics of DBT to practical exercises, benefits, and resources. Let’s get started.
What is Dialectical Behaviour Therapy (DBT)?
Developed by psychologist Marsha M. Linehan in the late 1980s, DBT is a type of cognitive-behavioural therapy designed initially to treat borderline personality disorder (BPD). Over time, it has proven effective for a wide range of conditions, including depression, anxiety, PTSD, eating disorders, substance use issues, and even general stress management. The “dialectical” part refers to the therapy’s emphasis on balancing opposites—acceptance and change—helping people accept their current realities while working toward improvement. 3 6 16
DBT is structured around four core modules, each building on the last:
1. Mindfulness: Focusing on the present moment without judgment.
2. Distress Tolerance: Building resilience to handle crises without making things worse.
3. Emotion Regulation: Understanding and managing intense emotions.
4. Interpersonal Effectiveness: Improving relationships through assertive communication.
Mindfulness is taught first because it provides the essential awareness to apply the other skills effectively. Without it, individuals might react impulsively or get lost in rumination, undermining progress in the different modules. In DBT programs, mindfulness is often revisited in short bursts between other modules to reinforce its practice. 3 6 16 17
Understanding Mindfulness in DBT
In DBT, mindfulness draws from Eastern traditions, notably Zen Buddhism, but it’s adapted into practical, secular tools by Linehan and influenced by figures like Jon Kabat-Zinn. At its core, mindfulness means paying purposeful attention to the present moment, non-judgmentally. It’s about shifting away from “autopilot” mode—where the mind wanders to past regrets or future worries—and reclaiming control over your attention. 1 9 14
Unlike general mindfulness practices (like apps for meditation), DBT mindfulness is tailored for people with high emotional sensitivity. It helps counteract tendencies toward anxiety, impulsivity, or dissociation by grounding you in the “now.” For instance, instead of spiralling into fear about a future event, you focus on current sensations, thoughts, or actions without labelling them as “good” or “bad.” This non-judgmental stance reduces emotional reactivity and prevents problems from escalating. 0 1 4
Mindfulness in DBT isn’t just about sitting still; it’s integrated into daily life. It’s the skill that allows you to observe your experiences, identify issues early, and apply other DBT tools more effectively. Studies show it can relieve stress, anxiety, and depression, making it a versatile tool for mental health. 5 6 9 14
The Core Concepts of DBT Mindfulness
DBT breaks mindfulness into structured skills, divided into “What” skills (what you do to be mindful), “How” skills (how you do it), and the overarching state of “Wise Mind.” These are taught through group sessions, individual therapy, and homework. 0 1 4
Wise Mind: The Balanced State
Wise Mind is the sweet spot between two extremes: the “Emotion Mind” (driven by feelings, often impulsive) and the “Reasonable Mind” (purely logical, ignoring emotions). In Wise Mind, you integrate both, acknowledging emotions while considering facts, values, and long-term goals. This leads to more balanced decisions and reduces regret. 11 18
For example, imagine receiving harsh feedback at work. Emotion Mind might make you quit impulsively; Reasonable Mind might ignore your hurt feelings and push through unsustainably. Wise Mind helps you feel the emotion, gather facts (e.g., is the feedback valid?), and decide thoughtfully, perhaps by seeking clarification or self-care.
To access Wise Mind:
1. Settle into deep abdominal breathing to relax.
2. Identify a problem or decision.
3. Gather facts, pros/cons, and emotions without judgment.
4. Reflect on values and goals.
5. Stay present through mindfulness, then integrate everything.
6. If needed, step away and revisit.
Practice this 3 times a week for 10 minutes. If it feels abstract, start with basic breathing exercises and build up. Remember, Wise Mind isn’t about perfection—it’s about flexibility and non-judgment. 11 18
The “What” Skills: Actions for Mindfulness
These tell you what to do:
1. Observe: Notice your experience without interfering. Pay attention to sensations, thoughts, or surroundings. For example, during a walk, observe the feeling of your feet on the ground or the sounds around you.
2. Describe: Put words to what you observe. This creates distance from overwhelming feelings. Example: “I notice my heart racing and thoughts about failure,” instead of getting swept up in panic.
3. Participate: Throw yourself entirely into the moment. Engage without self-consciousness. Example: While eating, savour each bite’s texture and flavour, ignoring distractions like your phone.
These skills help you stay grounded and aware, preventing autopilot behaviours. 0 1 4
The “How” Skills: The Approach to Mindfulness
These guide how to practice:
1. Non-Judgmentally: Observe without labelling things as “good” or “bad.” Stick to facts. Example: Instead of “I’m terrible at this,” say “I’m struggling with this task right now.”
2. One-Mindfully: Focus on one thing at a time. Multitasking dilutes attention. Example: Listen fully during a conversation without planning your response.
3. Effectively: Do what works, not what’s “right” or ego-driven. Prioritise goals over being stubborn. Example: Choose words that resolve the issue in a conflict, even if it means compromising.
Together, these create a mindful mindset that’s practical and sustainable. 0 1 4
How to Practice Mindfulness Skills in Daily Life
DBT emphasises real-world application. Aim for 5-10 minutes daily, and build up. Here are exercises tailored for adults, teens, and kids:
• Mindful Breathing: Sit comfortably, focus on your breath rising and falling. If your mind wanders, gently return. Great for stress reduction during commutes or before bed.
• Body Scan: Lie down and mentally scan your body from toes to head, noting tensions without judgment. This aids pain management and relaxation.
• Urge Surfing: Observe cravings (e.g., for food or substances) like waves—they rise and fall without action. Useful for addiction or impulse control.
• STOPP Technique: Stop, Take a breath, Observe (thoughts/emotions), Pull back (for perspective), and Proceed mindfully. This technique is quick for interrupting reactivity.
• Everyday Integration: Make routines mindful—shower focusing on water sensations, eat without screens, or observe nature during walks.
• For Kids: Balance on one foot, do a “heartbeat exercise” (jump then feel your pulse), or play “mindfulness pennies” (stack coins while focusing).
Use apps or videos for guided practice, or work with a coach (sessions average $150). Track progress in a journal to see patterns. 1 5 10 12
The Benefits of Mindfulness in DBT
Regular practice yields profound benefits, backed by research:
• Mental Health: Reduces anxiety, depression, and stress by curbing rumination.
• Physical Health: Lowers blood pressure, improves sleep, and manages chronic pain (e.g., migraines, IBS).
• Emotional Well-Being: Enhances focus, decision-making, and relationships through better awareness.
• Daily Life: Promotes happiness, energy, and weight control by mindful eating.
• Long-Term: Builds resilience, preventing crises and supporting other DBT modules.
One study reviewed 11 trials showing that mindfulness in DBT improves outcomes for emotional dysregulation. 5 6 9 14
Worksheets and Resources for Getting Started
To deepen your practice, try these free worksheets:
• Observing and Describing Emotions: Label feelings to build awareness (positivepsychology.com).
• Urge Surfing Worksheet: Ride out impulses mindfully.
• Radical Acceptance: Accept unchangeable realities.
• Wise Mind Worksheet: Reflect on decisions balancing emotion and reason.
Explore sites like dialecticalbehaviortherapy.com for videos and exercises, dbtselfhelp.com for community resources, or Linehan’s official manual for in-depth guidance. If you’re in therapy, discuss integrating these with your provider—DBT isn’t a substitute for professional help. 0 2 7 8 13 15 19
Conclusion: Embracing Mindfulness for a Balanced Life
Mindfulness in DBT isn’t a quick fix—it’s a lifelong skill that transforms how you navigate emotions and challenges. Starting with presence and nonjudgment lays the foundation for distress tolerance, emotion regulation, and better relationships. Whether you’re dealing with intense feelings or seeking more peace, try these practices. Remember, progress comes with patience and consistency. Consider exploring the complete DBT program or consulting a therapist if this resonates with you. Here’s to a more mindful day ahead!
References
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[14] Dialectical Behaviour Therapy: Current Indications and Unique …. https://pmc.ncbi.nlm.nih.gov/articles/PMC2963469/
[15] [PDF] DBT® Skills Training Handouts and Worksheets – Squarespace. https://static1.squarespace.com/static/577d2ce937c58194f7d39816/t/60c7e92fa3583448b8c6fa19/1623714139969/dbt_skills_training_handouts_and_worksheets_-linehan_marsha_srg.pdf
[16] Dialectical Behaviour Therapy – University of Washington. https://depts.washington.edu/uwbrtc/about-us/dialectical-behavior-therapy/
[17] DBT Modules Explained (Modules 1 and 2) – Symmetry Counselling.https://symmetrycounseling.com/psychologist-chicago/dbt-modules-explained-module-1-and-2/
[18] Dialectical Behaviour Therapy (DBT) Skills: An Overview for Parents. https://www.youtube.com/watch?v=4ZSqBnR5BuE&t=68s
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