DBT Week 1 Worksheet Mindfulness Emotional Awareness Observe Describe and Balance
This worksheet is for folks with OCD and trauma who want to learn mindfulness skills to manage difficult thoughts and feelings. This worksheet will help you practice noticing your thoughts, feelings, and body sensations as they happen during your day. The goal is to watch your experience without trying to judge or change it. This skill can help you feel calmer and more in control.
1. What was happening around you just before you noticed the thought, feeling, or urge?
Describe what was going on around you or inside your mind.
2. What specific thought, feeling, or body sensation did you notice?
Try to name exactly what you noticed in your mind and body.
3. Did you judge or try to change what you noticed, or did you simply observe it?
Explain how you responded to your experience.
4. What did you do to help yourself stay focused on the present moment?
For example, paying attention to your breath or what you can see and hear around you.
5. After noticing your experience, did your feelings or urges change? How?
6. What did you learn about your thoughts, feelings, or body by noticing them today?
7. What is one small step you can take next time to help yourself stay mindful or manage difficult feelings?
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