Reflection Log Wise Mind and What Skills

Benefits of Mindfulness Practice

Mindfulness - learning to be present and aware - is the foundational skill for DBT, making the other skills possible. Mindfulness supports emotional regulation and aligned decision making in three ways: (1) Helping you fully experience the present moment while focusing less on painful experiences from the past or frightening possibilities in the future. By doing this, you can better control and soothe overwhelming emotions. (2) Giving you tools to overcome habitual, negative judgments about yourself and others. These judgmental thoughts often fuel your overwhelming emotions. (3) Helping you practice “Wise Mind” - a decision-making process that balances the reasoning of your thoughts with the needs of your emotions.

The "What" Skills of Mindfulness

The “what” skills of mindfulness involve observing and describing your thoughts and emotions more carefully. They include: (1) Observe: Notice internal experiences (thoughts, feelings, sensations) and external environment without getting caught up in them. Like watching clouds pass in the sky. (2) Describe: Put words to experiences without interpretation. "I notice my heart beating faster" rather than "I'm having a panic attack." (3) Participate: Throw yourself completely into the current activity. Become one with the experience rather than self-consciously watching yourself do it. This activity is designed to help you practice the “what” skills.

Instructions

Once per day, choose a short mindfulness practice such as mindful breathing, a guided meditation, or a visualization exercise. After completing the practice, answer each of the following questions:

What did you notice during your practice?

How difficult was the practice?

Are there any insights you will take away from the practice?

Ask your Wise Mind - what do I need right now?