SZN. 3 Ep. 12/ December DBT- “WHAT” Skills
December DBT- “WHAT” Skills
by: Alexandria Gohla, MSW, LCSW, Ed.S, C-DBT
In the realm of Dialectical Behavior Therapy (DBT), the "WHAT" skills offer practical approaches to engaging more effectively and mindfully with our experiences. Developed by Dr. Marsha Linehan, these skills—Observe, Describe, and Participate—provide a framework for enhancing emotional regulation and resilience. Understanding and applying these skills can transform how you interact with the world, leading to greater clarity and balance. Here’s a closer look at each skill and how you can use them in your daily life.
Observe
The first skill, Observe, focuses on paying attention to your internal and external experiences without letting your thoughts or judgments interfere. This practice helps you become more aware of what’s happening around you and within you, setting the stage for better emotional management.
How to Apply Observing:
Tune Into Your Senses: Take a moment to notice your surroundings using all five senses. What do you see, hear, smell, touch, and taste? Observing these sensory details grounds you in the present moment.
Monitor Your Emotions: Notice how you’re feeling at any given time. Are you anxious, content, or frustrated? Observing these emotions without judgment helps you understand your emotional state more clearly.
Identify Patterns: Pay attention to recurring thoughts or behaviors. Recognizing these patterns can provide insight into your emotional triggers and habitual responses.
Describe
Once you’ve observed your thoughts, feelings, and surroundings, the next step is to Describe. This involves articulating your observations with clear, specific language. Describing helps to break down complex experiences into manageable components, making them easier to understand and address.
How to Apply Describing:
Label Your Emotions: Use precise terms to describe what you’re feeling. Instead of saying “I feel bad,” you might say, “I’m feeling overwhelmed by this task.”
Detail the Situation: Clearly explain the context or events leading to your current state. For instance, “I felt stressed after receiving unexpected feedback on my work.”
Articulate Thoughts: Share your thoughts in a straightforward manner. For example, “I’m worried about meeting the deadline because I don’t have all the necessary information.”
Participate
The final skill, Participate, involves fully engaging in the present moment and actively participating in whatever you are doing. This skill encourages immersion and authenticity, which can enhance your overall effectiveness and satisfaction.
How to Apply Participating:
Engage Fully in Activities: When working on a task or engaging in a hobby, immerse yourself completely. Focus your attention on the activity and avoid distractions.
Be Present in Relationships: In social interactions, give your full attention to the person you’re with. Listen actively, respond thoughtfully, and avoid letting your mind wander.
Experience Moments Fully: Whether you’re enjoying a meal, exercising, or spending time with loved ones, allow yourself to fully experience the moment. Let go of worries and immerse yourself in the present.
By incorporating the "WHAT" skills of Observe, Describe, and Participate into your daily routine, you can enhance your ability to manage stress, improve focus, and engage more meaningfully with life. These skills help you become more aware of your experiences, communicate them effectively, and immerse yourself fully in the present moment. As you practice these techniques, you’ll likely find yourself navigating life’s challenges with greater ease and emotional balance.
