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DBT Mindfulness: Learning to Be Present in a Distracted World

Fri, 21 Aug 2026 16:59:45 GMT

DBT Mindfulness: Learning to Be Present in a Distracted World

If you've heard of Dialectical Behavior Therapy (DBT), you've probably heard the term mindfulness mentioned quite a bit. In fact, mindfulness is considered the foundation of all DBT skills. Before we can effectively manage emotions, navigate relationships, or tolerate distress, we first need to become aware of what's happening within us.

But what exactly does mindfulness mean, and how can it help in everyday life?

What Is Mindfulness?

Mindfulness is the practice of intentionally paying attention to the present moment without judgment or attachment.

Many of us spend our days replaying past events, worrying about the future, or reacting automatically to our thoughts and emotions. Mindfulness helps us slow down and notice what is happening right now.

Rather than trying to eliminate difficult emotions or stop unwanted thoughts, mindfulness teaches us to observe our experiences with curiosity and compassion.

When we practice mindfulness, we learn to say:

"I notice I'm feeling anxious."
"I notice my thoughts are racing."
"I notice tension in my body."

Instead of immediately reacting, we create space to respond more effectively.

Why Is Mindfulness So Important?

When emotions become overwhelming, it's easy to lose sight of what's actually happening. We may react impulsively, withdraw from others, or become trapped in cycles of self-criticism.

Mindfulness helps us:

Increase emotional awareness
Reduce impulsive reactions
Improve concentration and focus
Strengthen our ability to cope with stress
Develop greater self-compassion
Improve relationships by becoming more present with others

The goal isn't to be calm all the time. The goal is to become more aware so we can make intentional choices rather than operating on autopilot.

The Three "What" Skills of DBT Mindfulness

DBT breaks mindfulness down into practical skills. The first set is known as the "What" Skills because they describe what we do when we practice mindfulness.

1. Observe

Observe means simply noticing.

Notice your thoughts, emotions, physical sensations, sounds, smells, or surroundings without trying to change them.

For example:

Notice the warmth of your coffee mug.
Observe anxious thoughts without arguing with them.
Pay attention to your breathing.
Observe how urges can be like waves
Notice the sounds and smells of how food changes as it’s being cooked

Think of yourself as a curious scientist gathering information.

Why It Matters:

Purposefully focusing on the present keeps us grounded in what is happening now, rather than caught in regrets about the past or worries about the future. The more often we return our attention to the present, the less time we spend ruminating or worrying. With consistent practice, this shift can support greater calm, clarity, and emotional balance.

2. Describe

Describe means putting words to your experience.

Examples include:

"My heart is beating quickly."
"I'm having the thought that I might fail."
"I feel sadness."

Describing helps create distance between ourselves and our emotions. Instead of becoming the emotion and being overwhelmed by it, we recognize that we are a separate entity experiencing it.

Why It Matters:

Separating Facts from Interpretations

Describing helps us engage with reality as it is, rather than with a version shaped by assumptions and interpretations. By putting our experience into clear, objective words, we can distinguish among:

What is actually happening - the observable facts
The thoughts and emotions arising in response
The story we may be telling ourselves about the situation

Understanding Our Reactions

With practice, describing also helps us recognize how our aversions, longings, and expectations influence our experience. This awareness creates space to respond to what is happening more thoughtfully and effectively.

3. Participate

Participate means throwing yourself fully into the present moment.

Whether you're talking with a friend, playing with your child, exercising, or eating dinner, participate by engaging completely in the experience: regardless of if we like it or not.

For example:

Intentionally focus on the task at hand when you are enjoying a sunset or folding laundry
Engage in a difficult conversation in order to be effective
Instead of tuning out or zoning out, bring your attention back to something in the present moment, on purpose

Why It Matters :

When we participate fully in the present moment, we can feel more connected, engaged, and fulfilled. Staying focused on what is happening now also helps us notice important details, respond more skillfully, and act more effectively in the situation at hand.

A Simple Mindfulness Exercise to Try Today

You don't need a meditation cushion or an hour of free time to practice mindfulness.

Try this 60-second exercise:

Pause what you're doing.
Take three slow breaths.
Notice five things you can see.
Notice four things you can feel.
Notice three things you can hear.
Notice two things you can smell.
Notice one thing you can identify inside yourself (a thought, an emotion, or an internal experience).

This simple grounding exercise can help reconnect you to the present moment during times of stress or overwhelm.

Remember: Mindfulness Is a Practice – Not a Skill To Master

Many people believe they're "bad" at mindfulness because their minds wander.

The truth is that wandering is what minds do. The goal is not to have a mind free from thoughts.

Every time you notice your attention drifting and gently bring it back, you're practicing mindfulness. That moment of awareness is the skill.

Like learning any new habit, mindfulness becomes stronger with practice, patience, and consistency.

Taking the Next Step

Want to deepen your mindfulness practice and learn additional DBT skills in a supportive environment? Book your free DBT Skills Group Consultation today and discover how DBT can help you create lasting positive change.

Mindfulness is just one of the four core DBT skill areas, but it serves as the foundation for everything else. As you strengthen your ability to be present and aware, you'll be better equipped to manage emotions, navigate challenges, and build meaningful relationships.

1. Nonjudgmentally

Many of us constantly judge our experiences:

"I shouldn't feel this way."
"This is bad."
"I'm failing."

Mindfulness encourages us to notice experiences without labeling them as good or bad.

Instead of saying:

"I'm weak because I'm anxious."

Try:

"I'm noticing anxiety right now."

Why It Matters :

Judgment often increases suffering, while acceptance creates room for growth. Remember, the goal is not to abandon our preferences or values; the goal is to recognize preferences and values for what they are instead of thinking of them as factual statements.

The Three "How" Skills of DBT Mindfulness

The second set of skills focuses on how we practice mindfulness.

2. One-Mindfully

3. Effectively

One-mindfully means focusing on one thing at a time.

In today's world, multitasking is often praised, but it can actually increase stress and reduce effectiveness.

Try:

Eating without scrolling on your phone.
Listening without planning your response.
Completing one task before moving to the next.

Being one-mindful helps us feel more grounded and present.

Why It Matters:

Trying to more with the same amount of time doesn’t always make us more effective or efficient and can actually increase levels of anxiety and overwhelming feelings. Doing one thing at a time allows us to ground ourselves in that moment and that activity. This grounding experience can have a calming effect on our nervous system and can help us to experience greater feelings of wellbeing and clarity.

Effectively means doing what works.

Sometimes we become stuck on what is fair, what should be happening, or who is right. While these concerns may be valid, they don't always help us achieve our goals.

Practicing effectiveness means asking:

"What action will help me move forward right now?"

“What does the moment require of me?” Rather than, “What are my urges or wants right now?”

Why It Matters :

This shift can reduce conflict and increase problem-solving. When we shift towards staying effective, rather than on trying to be right or get what we want, we are better able to see situations from different perspectives, increase understanding, and creativity in problem-solving.

What Are DBT Skills Groups? A Practical Guide to Building a Life Worth Living

Tue, 28 Jul 2026 18:15:23 GMT

What Are DBT Skills Groups? A Practical Guide to Building a Life Worth Living

Dialectical Behavior Therapy (DBT) Skills Groups are one of the most effective and structured ways for individuals to learn practical tools for managing intense emotions, improving relationships, coping with stress, and creating meaningful change. While traditional therapy often focuses on processing experiences and emotions, DBT Skills Groups emphasize learning and practicing specific skills that can be applied in everyday life.

Whether someone is struggling with anxiety, depression, emotional dysregulation, self-destructive behaviors, relationship difficulties, or overwhelming stress, DBT skills can provide a roadmap for navigating life's challenges more effectively.

What Is DBT?

Dialectical Behavior Therapy was developed by psychologist Dr. Marsha Linehan in the late 1980s. Originally designed to treat individuals with chronic suicidal thoughts and Borderline Personality Disorder, DBT has since been adapted and studied for a wide range of mental health concerns, including:

Anxiety disorders
Depression
Post-traumatic stress disorder (PTSD)
Eating disorders
Substance use disorders
Self-harm behaviors
Emotional dysregulation

The term dialectical refers to balancing two seemingly opposite ideas: acceptance and change. DBT teaches individuals to accept themselves as they are while simultaneously working toward meaningful personal growth.

What Is a DBT Skills Group?

A DBT Skills Group is often described as resembling a class more than a traditional therapy group. Participants learn evidence-based coping strategies in a structured, supportive environment. Rather than focusing primarily on discussing problems, group members are taught specific skills and encouraged to practice them between sessions.

Groups are typically led by one or more trained mental health professionals and may meet weekly for 60 to 120 minutes. Many programs run through a full DBT curriculum over several months, allowing participants ample opportunity to learn, practice, and integrate new skills into their daily lives.

While participants may share examples and experiences, the primary focus is on skill acquisition and application rather than group processing.

The Four Core DBT Skill Modules

1. Mindfulness

Mindfulness forms the foundation of all DBT skills. It involves learning to pay attention to the present moment intentionally and without judgment.

Participants learn how to:

Notice thoughts, emotions, and sensations without becoming overwhelmed by them
Increase awareness of current experiences
Reduce automatic reactions
Improve focus and concentration
Develop greater self-understanding

Mindfulness helps individuals step out of "autopilot" and respond to situations more thoughtfully rather than impulsively.

2. Distress Tolerance

Life inevitably includes pain, disappointment, and crisis. Distress Tolerance skills help people survive difficult moments without making the situation worse.

Skills may include:

Crisis survival strategies
Grounding techniques
Self-soothing practices
Radical acceptance
Managing urges and impulses

These tools are especially beneficial during periods of intense emotional distress when immediate solutions may not be available.

3. Emotion Regulation

Many individuals seek therapy because emotions feel overwhelming, unpredictable, or difficult to manage. Emotion Regulation skills help participants better understand and influence their emotional experiences.

Participants learn how to:

Identify and label emotions accurately
Understand the purpose of emotions
Reduce emotional vulnerability
Increase positive emotional experiences
Respond effectively to difficult feelings

Over time, these skills can reduce emotional intensity and increase a sense of control and resilience.

4. Interpersonal Effectiveness

Healthy relationships are essential for overall well-being, yet many people struggle with communication, boundaries, and conflict.

Interpersonal Effectiveness skills teach participants to:

Ask for what they need
Say no when necessary
Set healthy boundaries
Navigate conflict effectively
Maintain self-respect
Strengthen relationships

These skills can be transformative for individuals who frequently experience misunderstandings, people-pleasing, or relationship stress.

Who Can Benefit from a DBT Skills Group?

DBT Skills Groups can benefit a wide range of individuals, including those who:

Experience intense or rapidly changing emotions
Struggle with anxiety or depression
Have difficulty managing stress
Engage in impulsive behaviors
Experience relationship challenges
Feel overwhelmed by life's demands
Want more effective coping skills

Importantly, participants do not need a specific diagnosis to benefit from learning DBT skills. Many people find these strategies useful for managing everyday stressors and improving overall emotional well-being.

Common Misconceptions About DBT Groups

"I Have to Share Deep Personal Details"

Many people are hesitant to join a group because they fear being pressured to disclose personal information. In reality, DBT Skills Groups focus primarily on learning and practicing skills. Participants are generally encouraged, but not required, to share experiences relevant to the skills being taught.

"Groups Are Only for Severe Mental Health Concerns"

While DBT was originally developed for individuals with significant emotional and behavioral challenges, the skills themselves are broadly applicable. Many people attend DBT groups simply to improve emotional resilience, communication, and coping abilities.

"Learning Skills Isn't the Same as Therapy"

Although DBT Skills Groups are educational in nature, the skills taught can lead to profound personal growth and meaningful behavioral change. Many participants find that practicing these skills enhances the work they do in individual therapy.

What Can Participants Expect?

A typical DBT Skills Group may include:

Review of previously learned skills
Discussion of homework or practice assignments
Introduction of new concepts and strategies
Guided exercises and demonstrations
Opportunities for questions and skill application

Between sessions, participants are encouraged to practice the skills in real-life situations. Like learning any new ability, repetition and consistency are key to success.

The Long-Term Benefits of DBT Skills

Individuals who actively engage in DBT Skills Groups often report:

Increased emotional awareness
Improved stress management
Greater confidence in coping with challenges
Healthier relationships
Reduced impulsive behaviors
Enhanced self-compassion
Improved overall quality of life

The ultimate goal of DBT is not perfection. Rather, it is helping individuals build a life that feels meaningful, balanced, and worth living.

Final Thoughts

DBT Skills Groups offer a structured, practical, and empowering approach to personal growth. By learning skills in mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness, participants gain tools they can use for years to come.

In a world where stress, emotional overwhelm, and relationship challenges are increasingly common, DBT provides a powerful framework for developing resilience, increasing self-awareness, and creating lasting change. Whether used alongside individual therapy or as a standalone intervention, DBT Skills Groups can be an invaluable resource for individuals seeking healthier ways to navigate life's challenges.

Want to know more?

Take the first step toward a more balanced and fulfilling life. Book your free DBT Skills Group Consultation today and explore how DBT can support your personal growth and well-being.

Sources: Information in this article is based on the work of Marsha Linehan, PhD, founder of Dialectical Behavior Therapy, including the DBT Skills Training Manual (2nd ed.), and resources from the Linehan Institute and SAMHSA.

Bringing Baby Home—Supporting Families Through Life’s Biggest Transition

Fri, 16 Jan 2026 18:12:21 GMT

Bringing Baby Home—Supporting Families Through Life’s Biggest Transition

Bringing Baby Home—Supporting Families Through Life’s Biggest Transition

Welcoming a new baby is one of life’s most profound transitions. But did you know there’s a research-based program designed to help families thrive during this time?

What Is the Bringing Baby Home Program?

The Bringing Baby Home (BBH) Program, developed and extensively researched by The Gottman Institute, is all about enhancing the wellbeing of babies and children by strengthening the families who care for them. Rooted in decades of relationship and child development research, BBH supports expectant and new parents as they navigate the joys and challenges of welcoming a child.

BBH’s mission is to create meaningful social change by making research-based support accessible to families everywhere. By integrating the program into birth preparation classes and family service offerings, BBH helps parents build a strong, emotionally attuned foundation—nurturing both their baby’s development and their relationship as partners. Thanks to its continued success and expansion, millions of families from all backgrounds, cultures, and income levels can gain the tools they need to create a resilient, connected, and supportive home environment. The program is offered as a 12.5-hour workshop for both expectant parents and those with newborns.

What Do Participants Learn?

BBH is a research-based, psycho-educational intervention focused on helping new and expectant parents of infants and toddlers. The program equips families with the knowledge and skills needed to cope constructively with the changes brought by the birth of a child. Participants learn how to strengthen their friendship, increase intimacy, and regulate conflict. They also gain insights into child development, coordinating with family members, and keeping both parents involved. Sensitive and responsive parenting is at the heart of the program, promoting healthier infants and supporting children’s emotional, social, cognitive, and physical development. Notably, BBH encourages early parent-infant dialogue, laying the foundation for childhood literacy.

Key Skills Taught in the Program

Over the course of the workshop, participants will learn:

How to maintain relationship satisfaction after the birth of a baby
Ways to reduce relationship hostility and increase affection
How to promote positive parent-baby interactions
Strategies for increasing quality parent involvement
Reducing the impact and severity of perinatal mood disorders
What to expect during the transition to parenthood
Insights into child development in the first year
How to coordinate with family and caretaking members
More effective communication strategies
Strengthening friendship, intimacy, and conflict resolution skills
Recognizing signs of perinatal mood, anxiety, and adjustment disorders, and being aware of support and treatment options

Who Can Benefit?

BBH is intended for expectant and new parents of infants and toddlers. Couples who are thinking of having a baby or planning to have one in the near future can also benefit from this content.

Currently, Broken Gold Counseling offers BBH content within couples therapy sessions, rather than as standalone workshops. These sessions include specific BBH content and are tailored for couples expecting or who have just had a baby. Couples can book as many or as few sessions as they wish, ensuring flexibility and accessibility. If you’re interested in learning more, you can book a BBH consultation session to explore the content further.

How Is BBH Offered?

Reflecting on 2025: My Professional Journey

Sun, 04 Jan 2026 18:24:42 GMT

Reflecting on 2025: My Professional Journey

2025 - A Year of Growth, Challenges, and Achievements

Let’s take a moment to look back on 2025, shall we? Now that 2026 is here, I can’t help but think about all the ups and downs, achievements, and learning experiences that shaped my professional path last year. It’s been a whirlwind of transitions, new doors opening, and plenty of moments that reminded me why I’m passionate about what I do. Here’s my recap of a year that truly made an impact.

Embracing New Opportunities

The year kicked off with a healthy dose of anticipation. I found myself stepping into new roles and taking on responsibilities that stretched my skills in exciting ways. Whether I was diving into ways to expand business through Broken Gold Counseling, taking on new trainings, making new connections, or saying goodbye to previous ones these experiences pushed me to grow and adapt. Honestly, getting out of my comfort zone was challenging—but it made all the difference.

· Bringing Stephanie onto the team : This year, I decided to branch out after meeting and working with Stephanie. We felt that the working relationship would be a good fit for us, and I was excited for the new challenges and opportunities this change presented for both of us and for BGC. In particular, this change brought along a lot of changes to operational systems. Going from a solo-practitioner to operating as a duo meant a lot of changes for how we operate the business side.

· Joining a new team and Lihtan Therapy Collective : I was presented with a unique opportunity to join another clinic part-time in 2025. I know, it seems weird to have your own private practice and then be joining another clinic, however, this clinic is run by two amazing female clinicians, one of whom I knew from previous work in the public sector, and after hearing about the work that they were doing in their clinic, I was very keen to be a part of this dynamic group of therapists. I am so glad that this opportunity came across my path, and I absolutely love working at Lihtan. It has been so lovely to have the chance to consult and get regular feedback and support from other therapists who intimately know the type of work you are doing and the types of clients that you are supporting, as they are also doing the same work and supporting clients with similar presentations. There are many more unique opportunities in store for me as part of this team in 2026, and I am excited for them all.

· Becoming a Bringing Baby Home Educator : This year, I completed the Bringing Baby Home training through the Gottman Institute. This unique training teaches clinicians to teach new families about the transition to parenthood through a combination of scientific research and specific exercises. This program can be offered as a workshop and it can also be part of couples therapy treatment that is intended for expectant couples or those with newborns.

· Completing my Advanced Accelerated Resolution Therapy (ART) training : last month, I was finally able to complete this training after completing the Basic ART training in 2019. I am so excited to be able to offer new techniques to clients with this trauma therapy.

Navigating Challenges

Of course, not everything went smoothly. There were plenty of hurdles, a few unexpected roadblocks, and some things that did not go as planned. The biggest one that is important to mention is that I had to say good-bye to Stephanie as part of BGC. Unfortunately, working at BGC was not the best fit for what she was looking for, but she has moved on to another exciting career opportunity, and her departure from BGC was amicable. Additionally, after a decade of service in the public sector, I decided to leave my part-time position for other opportunities. This was an exciting, and also scary step forward. Each obstacle taught me something valuable. Resilience and flexibility were my watchwords, and by keeping an open mind, I turned those setbacks into steppingstones. Growth mindset thinking is always the model I choose to follow, and challenges, roadblocks, and disappointments are also opportunities to create something else.

Fostering Connections

If there’s one thing I’m grateful for, it’s the relationships I built and strengthened over the year. Networking with peers, working with cross-functional teams, and sharing ideas brought new inspiration and support. To everyone who challenged me and celebrated with me, thank you for being part of this journey.

Now, I’m heading into 2026 with all these lessons in my back pocket, and my eyes on new projects and things to focus on this year. My plan? Keep growing, chase new opportunities, and be there for others on their own paths forward. Thanks for reading and sharing this reflection with me. Here’s to another year of learning, achievement, and collaboration!

Looking Ahead