In Dialectical Behavior Therapy (DBT), mindfulness is a core skill that helps us become more aware of our thoughts, emotions, and the physical sensations that come with them. Staying in the present moment and without judgment takes a lot of practice! This is why in adherent DBT skills training, we repeat these skills over and over. All DBT skills use Mindfulness in some way, shape, or form. Mindfulness of Current Emotions is an emotion regulation skill that especially relies on using mindfulness to identify what exactly we’re feeling in a given moment and maybe help us figure out what we need to do with it.
Mindfulness of current emotions is the practice of observing and experiencing our emotions as they arise. This is an emotion regulation strategy, ideal for a time when maybe our emotions aren’t too high but are rising. A great way to check that level is through the subjective units of distress scale or the “SUDS.” The key here is that this is done in the present moment without trying to suppress, judge, or over-identify with our emotions.
Getting Started
1. Observe the Emotion
The first step is noticing and acknowledging the emotion you are experiencing. This means paying attention to how the emotion feels in your body and mind. For example, you might feel sensations such as tension in your chest or a tightness in your throat when you feel anxious or a sense of heaviness when you feel sad.
Tip: Try comparing the sensations you feel to colors, textures, or states of matter.
2. Describe the Emotion:
Once you’ve observed the emotion, it’s important to label or name it. We can do this by saying to ourselves, “I’m feeling anxious” or simply, “That’s jealousy.” This step helps us separate the emotion and recognize it as a passing experience rather than something that defines us. Sometimes, like paint, emotions can blend together and be hard to recognize at first. Don’t give up! With more practice, it gets easier!
Tip: Using an emotion wheel can be a great way to get more specific about what it is that we’re feeling.
3. Allow the Emotion to Be
Next, we work to accept the emotion without trying to change it or push it away. This means not avoiding the emotion or trying to cope in unhelpful ways. Instead, we allow the emotion to exist, acknowledging that emotions are temporary and will eventually change or pass. Trying to suppress or escape from an emotion can intensify it or prolong our distress to it.
Tip: Imagine your emotions as a wave, coming and going. Imagine that you are on a beach and that emotions, like the waves of the ocean, are coming in and out. Dig your toes into the sand and allow them to come and go.
4. Let the Emotion Pass
Emotions are temporary. By practicing mindfulness, you can notice that emotions, even intense ones, will eventually subside. Emotions are not permanent states of being, and the more you observe them without reacting to them, the easier it becomes to tolerate and allow them to lessen on their own naturally.
Tip: Imagine you’re riding a wave on a surfboard but the waves are your emotions. Just try to keep your balance and ride the surfboard to shore instead of trying to outrun the waves or dive in head first.
5. Balance Between Acceptance and Change
One of the key principles of DBT is balancing acceptance with change. Mindfulness of emotions asks us to accept the emotion as it is in the moment (acceptance), while also recognizing that emotions are subject to change over time (change). This balance allows us to acknowledge our feelings without getting stuck in them.
Tip: Working to build love for your emotions. Using willingness and radical acceptance towards your own feelings, no matter what they might be.
About the Author
Eleanor Raker (she/her) MA., LPC is a Licensed Professional Counselor who specializes in Dialectical Behavioral Therapy. Eleanor works with individuals ages 18 and up who are seeking better balance in their lives and the tools to get them there. She believes the therapy process is unique to each person and strives to make meaningful connections to each client. Click here to learn more about Eleanor’s experience and therapeutic approach.
References:
Butler , M. (n.d.). “SUDS” Distress Ratings . Indiana University . https://camhecho.iu.edu/resources/downloads/SUDS Scale with descriptions.pdf
DBT-RU. (2020, December 8). Radical Acceptance . YouTube. https://www.youtube.com/watch?v=vwNnG7mIu1E
DBT willingness skill: Embrace change and build resilience. The Counseling Center Group. (2024, September 25). https://counselingcentergroup.com/dbt-willingness-skill/#:~:text=At%20its%20core%2C%20the%20DBT,rather%20than%20judgment%20or%20stubbornness.
Wheel of emotions. (n.d.). https://www.isu.edu/media/libraries/counseling-and-testing/documents/Wheel-of-Emotions-Handout-(3).pdf