Dialectical Behavior Therapy (DBT) focuses on four major components: interpersonal effectiveness, mindfulness, emotional regulation and distress tolerance. Though these concepts may seem foreign to you now, this article will explain how you can utilize DBT mindfulness to self-soothe to manage anxious, depressive, obsessive or intrusive thoughts. These coping skills can be utilized by anyone, anywhere and at any time.

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Dialectical Behaviour Therapy and Treatment
Dialectical Behaviour Therapy and Treatment
T h u r s d a y , M a r c h 2 , 2 0 2 3
Self-Soothing with DBT: Skills to Help You Navigate Low
Moments through Mindfulness
Dialectical Behavior Therapy (DBT) focuses on four major
components: interpersonal effectiveness, mindfulness, emotional
regulation and distress tolerance. Though these concepts may seem
foreign to you now, this article will explain how you can utilize DBT
mindfulness to self-soothe to manage anxious, depressive, obsessive or
intrusive thoughts. These coping skills can be utilized by anyone, anywhere
and at any time.
Though DBT mindfulness exercises can be helpful to add to your repertoire
of healthy coping skills, you can still work with a clinician or therapist to fine-
tune these tactics. A professional can guide you in applying DBT skills to
your individual needs and support your development and understanding of
dialectical behavior therapy and mindfulness. If you would like to learn more
about DBT and how it could help you navigate strong emotions and low
moments, reach out today.
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2. 3/3/23, 10:04 AM Dialectical Behaviour Therapy and Treatment : Self-Soothing with DBT: Skills to Help You Navigate Low Moments through Mindful…
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In the psychological scene, mindfulness is defined as “non-judgmental
attention to the present moment.” Mindfulness as a therapeutic technique
can be traced back to classic Buddhist practices. Rooted in concepts of
meditation, the practice of mindfulness aims to promote intention, reflection,
compassion and a non-judgmental approach toward emotions.
So, what does that have to do with coping with sadness, anger, impulse or
frustration and emotional regulation? Everything, actually.
Putting DBT skills to use increases our emotional regulation abilities with
proven techniques for de-escalation and coping. Mindfulness, in particular,
allows us to feel awareness and acceptance of our emotions. In mindfulness,
we’re offered the time and space to feel and reflect on our emotions
consciously instead of subconsciously. This allows us to understand our
emotions better and act on them while pressing pause on our impulses.
DBT is divided into four skills categories that each address a core facet of a
“life worth living,” including emotional regulation, interpersonal effectiveness,
distress tolerance and mindfulness. The four DBT skills categories are
further broken down into digestible skills that can be easily understood and
implemented into daily life.
Mindfulness—the “what” skills, in particular—is rooted in the actionable steps
of observing internal and external states, describing the present experience,
and participating fully in the present moment. DBT “how” skills complement
the “what” skills perfectly, and teach us to engage in each moment non-
judgmentally, one-mindfully and effectively (or choosing to do what works). In
order to best understand these mindfulness skills and their benefits, we will
first break down these core facets of the DBT “what” and “how” skills.
Observing your thoughts and simply paying attention to your experience can
help you better label the emotion, gauge the strength and duration of the
feeling and later, help overcome the grip of strong—sometimes painful—
emotions such as anxiety or sadness.
Next, describing your feelings is important to help you recognize what
environmental (or internal) events cue certain emotions, how exactly they
make you feel, and can assist with identifying the exact emotion you are
feeling in regards to the precipitating event. This is best described with the
example of “I Statements,” i.e., “I feel disappointed when I…” instead of “I am
a disappointment.”
When we participate fully in the moment, we are operating counter-
culturally and immersing ourselves fully in the task before us. This skill
rejects the idea of multi-tasking and asks us to become absorbed fully into
the one thing that we are doing.
What Is Mindfulness?
Core Facets Of DBT Mindfulness: “What” And “How” Skills
“What” Skills:
“How” Skills:

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The first DBT “how” skill requires a nonjudgmental awareness of the
present moment. Mastering this ability to perceive without emotionally
reacting (no matter if its positive or negative) helps us to interpret and label
our feelings accurately to gauge an appropriate, thoughtful response. Often
when we act on emotions alone, our reactions are fueled by that immediate
impassioned reflex that can lead to overreacting, impulsive behavior and
emotionally-charged decision making. Even positive judgments are not
always helpful to us, and this component asks us to refrain from engaging
the part of us that wants to categorize in terms of “good” and “bad.”
The second “how” skill that suggests we engage in life one-mindfully is
reminiscent of the “what” skill of participating fully. Whether we are watching
our favorite show on Netflix or eating dinner, these skills ask us to resist the
urge to also scroll on our phone or multitask while we move throughout our
day.
Finally, choosing to lean into effectiveness and do what works allows us to
tailor our approach to life and these skills based on our personal
preferences. This skill affirms our individuality and empowers us to make
decisions that are best for us. In DBT mindfulness skill building, we’re
encouraged to act according to what’s proven to be helpful for us and leave
behind the rest.
Practicing mindfulness encompasses the rituals of “what” and “how” skills to
create an awareness of emotions and the present moment. Such awareness
of our emotions is the first step toward better control and verbalization of
them.
Having a better understanding of DBT and its core facets lays an important
foundation for effectively and successfully utilizing mindfulness exercises.
This practice allows us to turn off our autopilot setting. Instead, we can use
the walk to quiet our minds. When walking, instead of thinking of work or
your to-do list, focus only on your surroundings: your feet meeting the
ground, sounds, smells, the sensation of a breeze. Given that mindfulness is
rooted in the present moment, this is a very simple way to change your
surroundings and practice observing and describing sensations.
This exercise can be done virtually anywhere. Put your hand in front of you
and spread your fingers. With your other hand and starting at your thumb,
trace your finger from your palm to the tip while inhaling, and then back from
the tip to the base while exhaling. This helps to regulate breathing, focus on
movement and build that mind-body connection and awareness.
DIY DBT: Mindfulness Exercises
Walking Meditation
5 Finger Hand Trace
Body Scan

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- March 02, 2023
Labels: Dialectical Behavior Therapy, Self-Soothing with DBT
This video walks you through this meditation. Essentially, it focuses on
focusing on isolated parts of your body and sensations starting from your
head, down to your toes in 5-minute increments. This allows us to practice
intentional emotional regulation and focusing on the present moment.
One common mindfulness breathing exercise is diaphragmatic breathing.
While seated in a relaxed and comfortable position, place your hand on your
lower stomach. Focus on breathing with your diaphragm by watching the
hand placed on your lower abdomen rise fall for about 10 minutes. This aims
to focus on deep breaths and increase mind-body connection while
redirecting your mind from outside thoughts.
With this knowledge, you can practice these mindfulness techniques to help
you navigate moments of low, negative emotions. If you find yourself needing
more support and guidance in your relationship with depression, anxiety,
suicidal thoughts or an eating disorder, learn more about how the team at
Thira Health, DBT and these mindfulness skills can help.
Source: https://www.thirahealth.com/2022/11/17/self-soothing-with-dbt-skills-
to-help-you-navigate-low-moments-through-mindfulness/
Breathing Exercises
Self-Soothing With DBT Mindfulness
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Dialectical Behavior Therapy (DBT) focuses on four major components: interpersonal
effectiveness, mindfulness, emotional regulation and ...
THIRA Health - Behavioral and Mental Health Articles
Self-Soothing with DBT: Skills to Help You Navigate Low Moments through
Mindfulness