WHAT Skills#
Distress ToleranceWeek 1▶️ WHAT Skills | DBT Skills from Experts
These skills help us to ground ourselves during times of distress. They’re for use in order - one at a time.
Observe#
- Stop & take a breath.
- Just notice the experience in the present moment.
- Observe both inside and outside yourself, using all of your five senses.
- Pay attention – for example, when you shower in the morning, make a special effort to really pay attention to the feel of the water on your skin.
- Be aware & accept – notice and be aware of emotions you are feeling or sensations in your body. Try to observe & accept these feelings with friendly curiosity & without judgement.
Describe#
- Label what you observe with words.
- No feeling is “good” or “bad”, it just “is”.
- Describe only what you observe, objectively & without judgement.
- Stick to the facts!
Participate#
- Be completely in the moment.
- Acknowledge your thoughts & feelings.
- Shelve it all for later & focus on what you’re doing now; problems can’t be solved while in distress.
- Choose & return – choose to bring your attention back to the present moment, usually by focusing on your breathing or another sensation in your body.
There are two entries for this skill. While they have the same name, the implementation changes depending on whether it is for distress tolerance or for emotional regulation.