DBT Mindfulness: The "What" Skills (Observe, Describe, Participate)
Introduction
In DBT mindfulness, the "What" skills are the core actions you practice to become present: Observe, Describe, and Participate. They help you notice what's happening (inside and outside you) without instantly reacting, spiraling, or checking out.
The goal isn't to "empty your mind"—it's to train attention so you can respond on purpose instead of running on autopilot.
What are the "What" Skills?
1) Observe
Observe means noticing what is happening—internally or externally—without trying to change it yet.
- Notice sensations (tight chest, buzzing hands)
- Notice thoughts ("I'm going to mess this up")
- Notice emotions (fear, anger, shame)
- Notice your environment (sounds, light, temperature)
Key idea: control your attention, not the experience.
2) Describe
Describe means putting words on what you observe, simply and factually—like you're narrating a nature documentary.
- "My jaw is clenched."
- "I'm having the thought that I'm unsafe."
- "Anger is here."
- "The room is loud."
Describing reduces chaos by turning "a swirl" into "named parts."
3) Participate
Participate means entering the moment fully—doing what you're doing with your whole self, as best you can.
This is the "flow" skill: less self-monitoring, more showing up.
How to Practice Each Skill
Observe Practice: "Camera Mode" (30–90 seconds)
- Pause.
- Look around and silently note 5 things you can see.
- Notice 3 body sensations (temperature, tension, heartbeat).
- Notice 1 thought as a thought ("I'm having the thought that ___.").
- Return to breath for one exhale.
If you're neurodivergent (ADHD/autistic): make it smaller and more concrete—pick one sense (sound-only) or one anchor (feet on floor). Short reps count.
Describe Practice: "Fact / Feeling / Thought"
Try this format (out loud or in your head):
- Fact: "I got a short reply."
- Feeling: "I feel anxious."
- Thought: "I'm thinking they're mad at me."
Optional: Urge: "I want to send 5 follow-up texts."
This keeps you out of mind-reading and helps later skills like Check the Facts.
Participate Practice: "Do One Thing All The Way"
Pick one tiny activity and do it one-mindfully for 1–3 minutes:
- Drink water (notice temperature, swallow, aftertaste)
- Wash hands (notice soap smell, water pressure)
- Walk to another room (feel footfalls, air on skin)
Participate is especially helpful when you're stuck in rumination.
Common Stuck Points (and Fixes)
"Observing makes it worse."
That usually means you're sliding into analyzing/judging. Switch to external observation (sounds/colors) for 30 seconds, then return inside.
"Describing feels fake or too clinical."
Use simpler language: "This sucks. My stomach is tight. I'm scared." Still describing.
"Participating is hard when I'm dissociated or overloaded."
Use sensory participation: weighted blanket, cold drink, textured object, rocking/stimming on purpose—then re-enter the task.
"My brain won't stop."
Great—mindfulness isn't "no thoughts." It's: notice thought → label thought → return. Repeat forever. That is the rep.
Practice Plan (1 week)
Daily (2–5 minutes total):
- Observe (1 min): Camera Mode
- Describe (1 min): Fact/Feeling/Thought about something small
- Participate (1–3 min): Do One Thing All The Way
In-the-moment use:
- When you feel yourself escalating: Observe → Describe before you speak or text.
- When you feel frozen/checked-out: Participate with one small physical action.
Worksheets & Virtual Coach
FAQs
Do I do Observe, Describe, and Participate all at once?
Not usually. Pick one as your main practice. In real life, you often naturally move Observe → Describe → Participate.
Is "Describe" the same as journaling?
Journaling can include describing, but describing is short and immediate: a sentence or two that names what's happening without a story.
How does this connect to the rest of DBT?
Mindfulness is the foundation—these skills make it easier to use Emotion Regulation (like Opposite Action), Distress Tolerance (like TIPP/ACCEPTS), and Interpersonal Effectiveness (like DEAR MAN) because you can notice what's happening before you act.