Your Guide To DBT’s ‘WHAT’ Skills

In this guide, we’re going to unpack the ‘WHAT’ skills of the Dialectical Behaviour Therapy (DBT) mindfulness module—Observe, Describe, and Participate. These skills aren’t just fancy concepts; they’re practical tools that can help us navigate the ups and downs of life with a little more grace and a lot less stress.

So, what exactly are DBT WHAT skills, and how can they benefit us in our day-to-day lives?

Stick around as I explore each one in more detail, from observing without judgement to fully participating in the present moment. And hey, I’ll even throw in some journal prompts to get those introspective gears turning!

Intro to DBT WHAT Skills

The ‘WHAT’ skills are a group of three core skills taught in the DBT mindfulness module. WHAT skills allow us to cultivate a mindful attitude in our decisions. We can also use them to access our Wise Mind, another DBT mindfulness skill, and as such a greater state of balance between emotion and reason in our lives.

So, what are the three core mindfulness skills of DBT?

1. Observe: Take an observational stance, notice and observe your environment and yourself with a non-judgmental attitude.
2. Describe: Label the facts of what you can observe without evaluation or interpretation.
3. Participate: Take an active role in the current moment by engaging fully in activities. Engage to be present (not just physically) but emotionally, mentally, and spiritually as well.

Let’s take a closer look at these three skills, their practical applications, and a few DBT journal prompts for each, to help you get a better idea of how they work.

DBT WHAT Skill 1: Observe

Observe, the first of the WHAT skills, invites us to adopt an observational stance towards our inner and outer experiences. It encourages us to witness without judgement, fully engaging our senses to perceive the richness of our environment and internal landscape. This skill is particularly valuable in moments of emotional intensity, providing a grounding anchor amidst the storm.

Applications of the Observe skill include:

• Mindful breathing exercises: Focusing on the sensation of breath entering and leaving the body, noticing its rhythm and depth.
• 54321 Method/Five senses check-in: Taking a moment to identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
• Body scan meditation: systematically scanning through different parts of the body, observing sensations without attachment or aversion.

The Observe skill serves as a buffer against impulsive reactions, allowing for a pause to assess situations more objectively. By fostering a non-judgmental awareness, individuals can gain insights into their thoughts, feelings, and behaviours, paving the way for intentional action rather than purely reactive responses.

Journal Prompts For Using Observe

• Sit for a minute and observe through all of your senses what is happening around you in the current moment. Sounds, smells, tastes, colours, textures. Then, note down what you observed.
• Sit for a minute and observe through the senses what is happening within you in the current moment. Emotions, sensations, thoughts, urges. Then, note down what you observed.

DBT WHAT Skill 2: Describe

Describe entails the act of labelling our experiences with clarity and precision, without adding interpretations or judgments. It involves articulating the facts of what we observe, both internally and externally, fostering a deeper understanding of our reality. By honing this skill, individuals can develop a language for both identifying and expressing their emotions and experiences effectively.

Applications of the Describe skill include:

• Emotion labelling: Identifying and naming the emotions present in a given situation (e.g., “I am feeling anxious” or “I am experiencing sadness”).
• Thought logging: Writing down the thoughts that arise in the mind, without attaching value judgments or interpretations.
• Behaviour tracking & chain analysis: Noting down observable behaviours and actions, describing them in neutral terms. You can apply this to harmful behaviour urges, mindfully describing the urges and how they feel/the thoughts experienced without acting on them.

Describing serves as a bridge between our internal world and external expression, promoting clarity and authenticity in communication. By cultivating this skill, individuals can develop a greater sense of self-awareness and agency, fostering healthier relationships and coping mechanisms.

Journal Prompts For Using Describe

• Describe your current emotional state using precise and neutral language. What sensations do you feel? Can you name any emotions you are experiencing? Can you describe how any maladaptive urges feel within your body?
• Describe a recent challenging situation, focusing solely on the observable facts without adding interpretations. Alternatively, write out a description of the event in your own natural words, then go back and label/underline any judgments, assumptions or interpretations within this description.

DBT WHAT Skill 3: Participate

The Participate skill encourages wholehearted engagement in the present moment, urging individuals to immerse themselves fully in their experiences. It encompasses not only physical presence but also emotional, mental, and spiritual involvement, fostering a sense of connection and vitality. This skill is instrumental in combating dissociation and promoting a felt sense of a life worth living.

Examples of applying the Participate skill include:

• Active listening: Fully engaging in conversations with others, tuning in to their words, tone, and body language.
• Immersive activities: Engaging in hobbies or interests with full concentration and enthusiasm, savouring each moment.
• Mindful movement: Practising yoga, tai chi, or other forms of mindful exercise, paying attention to the sensations of the body in motion.

Participating in life with presence and intentionality allows individuals to break free from autopilot mode, reclaiming agency over their experiences. By embracing the richness of each moment, individuals can cultivate resilience and joy, even in the face of adversity.

Journal Prompts For Using Participate

• Engage in a small daily activity completely mindfully, paying attention to every sensation and detail. This could be making a cup of coffee, going for a short walk, or even brushing your teeth. What additional details did you notice to these activities that you don’t usually pay attention to? Was the experience more pleasant? Consider how you could carry this engaged participation into other activities throughout your day.
• Reflect on a recent experience where you felt fully engaged and present. What did it feel like in your body? What was the impact of you being fully engaged with the activity? How might that have differed if you weren’t fully participating?

Next Steps: Additional DBT Mindfulness Skills & Journal Prompts

In conclusion, the DBT WHAT skills—Observe, Describe, and Participate—serve as invaluable tools for fostering mindfulness and emotional regulation. By honing these skills, individuals can cultivate a deeper connection with themselves and the world around them, paving the way for greater resilience and wellbeing. 

Get instant access to 20+ mindfulness journal prompts, templates, plus real example DBT skill journal entries in my Little Guide to DBT Mindfulness Skills. Available for download today.