Adaptions Coming soon

What Skill

DBT encourages us to live our lives fully. To do so, it’s most effective to: observe, describe, and participate in the activity of the moment throughout our day.

Observe

• Pay attention to events, emotions, and thoughts.
• Try not to terminate them when they are painful.
• Try not to prolong them when they are pleasant.
• Allow yourself to experience with awareness.

Describe

• Describe events, label emotions, identify thoughts.
• Try not to take emotions and thoughts as accurate and exact reflections of events.
• List “just the facts” – No need to label or judge.

Participate

• Enter completely into the activity of the moment.
• Try not to be self-conscious.
• Be spontaneous and give attention to the activity.