A what and how DBT skills worksheet is a great tool to keep yourself centered when practicing mindfulness. Our worksheet is printable in PDF and image format for you to share, print, and use. Dialectical behavior therapy is a popular form of talk therapy for people that experience intense emotions. It’s not just used for those who have borderline personality disorder, but for other mental health treatments as well.
What is Mindfulness?
If you aren’t familiar, mindfulness is a state of mind allowing the person to think in the present. It lets you live in the moment. There are a number of health benefits related to this combined with meditation used in DBT. Learning to listen to one’s body and knowing your limits is a way of living peacefully with mindfulness.
How Does a What and How DBT Skills Worksheet Work?
A What and How DBT skills worksheet helps you walk through the practical steps to employ mindfulness. The three major “What” categories are to Observe, Describe, and Participate. Each of these has a corresponding how. These are One-mindfully, non-judgmentally, and effectively. As an example, For participation, you want to fully enter into an activity when you decide to do so. Throw yourself into it for what. For how under effective you want your participation to focus on what works. Don’t worry about the right or wrong, simply the outcome. The worksheet helps the patient work through their feelings to make the appropriate decisions without involving emotion.
How to use a What and How DBT Skills Worksheet?
Using a what and how DBT skills worksheet is easy. The hardest thing for most people is remembering to use it to help center yourself. Here are the steps for you to use the worksheet:
- Download and print out the What and How worksheet.
- Place the printouts around your apartment or house. For most people, the fridge, where you eat, your office, and your favorite chair to watch TV are great places.
- Whenever you feel stressed out or need help working through a situation, read the worksheet. Do your best to avoid making any decisions on an emotional high or low.
Printable What and How DBT Skills Worksheet
We have a printable what and how DBT skills worksheet for you in PDF format. If you prefer to use an image, it is included for you above. These are free to download, print, and share as you need to do so. We have other DBT worksheets up here for you to use as well.
