Mental Health Blogs

3 Favorite DBT Mindfulness Skills I Teach and Practice Daily:

1. Describe:

You can only describe what you can directly observe through your five senses. This skill involves letting go of interpretations, assumptions, and opinions, and focusing only on the facts—the who, what, where, and when of the present moment. For example:
Instead of saying “I can’t do this,” you might notice, “I’m having a thought that says ‘I can’t do this.’”
Or: “I’m noticing a sensation of heaviness in my chest and a feeling of sadness.”

This skill helps you name experiences without adding judgment or story, which can reduce emotional reactivity and increase awareness.

2. Nonjudgmentally

We all judge—it’s part of being human. We form opinions, make assumptions, and evaluate our experiences. The goal isn’t to eliminate judging completely, but to notice when it happens and not judge ourselves for it.

For example:
“I’m sad. I shouldn’t be sad. I hate being sad. This is why no one wants to be around me...”
This kind of self-judgment adds layers of suffering.

Instead, gently shift to: “I’m noticing sadness in this moment.”
Practicing nonjudgmentally means observing what’s happening through your five senses—without labeling it as “good” or “bad.” By letting go of evaluations and simply noticing, you create space for greater self-compassion and emotional freedom

3. One-Mindfully:
This is the opposite of multitasking. It means doing one thing at a time with full awareness and attention, using all your senses to stay present.

For example:

  • When you are driving, drive.

  • When you are worrying, worry.

  • When you are dancing, dance.

  • When you’re eating, eat.

“My upbringing was far from perfect—I was never taught these skills. As an adult, realizing that I had missed out on them made it even more important for me to practice them daily. I’m far from perfect at it. I often feel the internal push and pull to slip back into old patterns and learned behaviors, but that’s exactly why this practice matters. It’s f**kin’ hard! It’s not about getting it right every time—it’s about showing up, noticing, and trying again.”

By: P.K. Vue, LMFT