SZN. 3 Ep. 13/ December DBT- “HOW” Skills
December DBT- “WHAT” Skills
by: Alexandria Gohla, MSW, LCSW, Ed.S, C-DBT
In Dialectical Behavior Therapy (DBT), the "HOW" skills offer practical strategies for engaging with life in a more effective and mindful manner. Developed by Dr. Marsha Linehan, these skills—One-Mindfully, Non-Judgmentally, and Effectively—help you navigate your experiences with greater focus, acceptance, and efficiency. Here's a closer look at each skill and how to apply them in your daily life.
One-Mindfully
The first "HOW" skill, One-Mindfully, emphasizes the importance of focusing on one task or experience at a time. This skill encourages you to be fully present and attentive, which can reduce feelings of overwhelm and enhance your overall effectiveness.
How to Apply One-Mindfully:
- Focus on the Task at Hand: Whether you’re working on a project or having a conversation, dedicate your full attention to that activity. Avoid multitasking, as it can diminish your effectiveness and lead to errors.
- Mindful Breathing: Use deep, slow breaths to center yourself and bring your attention to the present moment. This practice can help calm your mind and improve focus.
- Engage Fully: When interacting with others, listen actively and respond thoughtfully. Give your complete attention to the person you’re with, rather than letting your mind wander.
Non-Judgmentally
The second skill, Non-Judgmentally, involves observing your experiences and those of others without attaching labels or judgments. This approach fosters acceptance and reduces unnecessary stress and conflict.
How to Apply Non-Judgmentally:
- Observe Without Labels: Notice your thoughts, feelings, and behaviors without categorizing them as “good” or “bad.” For example, instead of saying “I’m a failure,” recognize the thought as “I am feeling disappointed right now.”
- Accept Experiences as They Are: Allow yourself to experience emotions and situations without trying to change them immediately. Embrace what is happening in the moment, even if it’s uncomfortable.
- Be Compassionate: Extend the same non-judgmental attitude to others. Recognize that everyone has their own struggles and responses, and practice empathy rather than criticism.
Effectively
The third skill, Effectively, focuses on taking actions that are practical and aligned with your goals, rather than getting bogged down by unproductive patterns or emotional reactions. It’s about achieving your objectives in the most efficient way possible.
How to Apply Effectively:
- Prioritize Goals: Identify what is most important to you in any given situation and take steps that align with your long-term goals. For example, if you’re trying to manage stress, prioritize self-care activities that help you feel more balanced.
- Be Practical: When faced with a challenge, choose actions that are realistic and feasible. Instead of getting caught up in ideal outcomes, focus on what you can do right now to move forward.
- Adapt Flexibly: If your initial approach isn’t working, be willing to adjust your strategy. Flexibility allows you to respond to changing circumstances effectively and maintain progress toward your goals.
By incorporating the "HOW" skills of One-Mindfully, Non-Judgmentally, and Effectively into your daily life, you can enhance your ability to manage stress, improve focus, and navigate challenges with greater ease. These skills work together to help you engage more fully with the present moment, accept experiences without undue judgment, and take purposeful actions toward achieving your goals.
