DBT: understanding and regulating emotions · worksheet 88
DBT mindfulness fits into a few simple gestures: observing what is happening, putting it into words and taking part fully in what you are doing, without judging, one thing at a time.
Before you start
- What it is for: To train your attention and reduce judgement, the basis of all the skills for managing emotions.
- 5 to 10 minutes a day, for a week.
- These are the three core mindfulness skills in DBT: observing (noticing), describing (putting into words) and participating (throwing yourself in).
- And three ways of doing it: without judging, one thing at a time, and doing what works (not what “should” be).
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Note what you notice: with practice you will see your emotions coming sooner, before they overflow.
If you find it hard
If you judge yourself (“I can’t do it”), that is the chance to practise “without judging”: notice the judgement and come back.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Practise the core DBT mindfulness skills: observing without reacting, describing without judging, participating fully in the activity, one thing at a time, effectively.
Intense emotions, impulsivity, self-judgement; the basis of all the other DBT skills. Duration: 10 min in session; a few minutes a day.
References
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford.
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
