Defining The DBT Mindfulness Component
Mindfulness is more than just breathing. It's the act of focusing one's awareness on the present moment without judgment. As we know, it's a simple concept but takes effort to practice. Bear with me because there are a lot of numbers. So what does mindfulness really entail?
Mindfulness can be divided into two categories: opening the mind and focusing the mind. Opening the mind refers to simply noticing thoughts, emotions, and sensations. Focusing the mind means directing attention to specific subjects and movement both inside and outside of the body.
Mindfulness focuses on three skills: the Wise Mind, the What, and the How. First, we’ll explore the mind.
The Wise Mind
Individuals have three types of minds: a Wise Mind, an Emotion Mind, and a Rational Mind.
When a person is in Emotion Mind, their emotions are running the show. This can lead to irrational thinking and behavior. The individual may feel overwhelmed, stuck, or confused. They may have difficulty finding a way out of the spiral.
A person in a Reasonable mindset is focused and level-headed. They take an objective, rational approach to problem-solving, meaning they weigh the pros and cons of a situation. They look at the facts and use logic to make decisions rather than being influenced by emotions. This practical approach leads to calm, controlled planning.
When using Wise Mind, a person draws on both the Emotion Mind and Logic Mind while also relying on their intuition. The focus is on effective action and being mindful of the experience.
“What” Skills
DBT encourages us to live our lives fully. To do so effectively, it's important to use the "What" skills of observing, describing, and participating in the activity of the moment. These skills help you take control of your mind and learn new behaviors. Observing and describing are especially useful when you're trying to solve a problem or make a change. Participating helps you live in the moment and enjoy life more fully.
“How” Skills
The “How” skills in DBT refer to the best way to practice said skills. First, being one-mindful, meaning focusing on one thing at a time. This allows you to be fully present in what you’re doing and is crucial for participating in the present moment. One-mindfulness can be difficult to learn, so be patient with yourself as you practice it.
Second, being non-judgmental. It’s easy to get caught up in making judgments about ourselves and others, leading to shame, guilt, and sadness. When we take a nonjudgmental stance, we allow ourselves to see things differently. We can observe our thoughts without attaching meaning to them, and let them go. Treating ourselves gently is crucial and being nonjudgmental with our thoughts is the first step.
Finally, therapy and DBT skills need to be effective. It’s often more effective to let go of the need to be right, rather than to try and prove yourself.
Being determined to be right can be self-defeating and counterproductive. The most important thing is to focus on what works. Don’t worry about being “right” all the time. Instead, focus on the outcome you’re hoping to achieve.
Mindfulness is tough. Our brains are programmed to make snap judgments and spin yarns. However, we don’t need to be perfect at mindfulness to reap its benefits. The real benefit of mindfulness comes when we notice we’ve wandered off and make the choice to refocus on the present moment. Every time we get distracted is an opportunity to improve our mindfulness.
Marsha Linehan, Ph.D., ABPP, Creator of DBT Therapy
