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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.

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The information contained on this and subsequent pages is intended for informational purposes only. Much of the information is based on the work of Marsha Linehan who developed DBT.

If you or someone you know is struggling with sadness, depression, or any difficult emotion, please contact a local professional for psychological therapy.

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