What Are the DBT What Skills? Observe, Describe, and Participate
The DBT what skills are the three core mindfulness skills that describe what you do to be mindful: Observe, Describe, and Participate. They answer the question of what mindfulness actually involves, moment to moment. At DBT Path, the original online DBT skills class taught since 2013, the what skills are taught alongside the how skills and Wise Mind as the foundation of every other DBT skill.
You use these skills one at a time. You cannot observe, describe, and participate all at once, so you practice moving among them.
The Three DBT What Skills
Observe
Notice your experience, your thoughts, feelings, and sensations, without pushing them away or holding on. Just watch them come and go, like clouds passing.
Describe
Put words to what you observed, sticking to the facts. Name a feeling as “I notice sadness” rather than “this is terrible,” separating observation from interpretation.
Participate
Throw yourself fully into the present activity, becoming one with what you are doing, whether that is a conversation, a walk, or washing the dishes.
When to Use This Skill
Use these skills any time you want to come back to the present moment, ground yourself during strong emotion, or step out of autopilot. They are the building blocks for distress tolerance and emotion regulation.
How DBT Path Teaches It
At DBT Path, the what skills is taught as part of the Mindfulness module, one of the four core DBT skill areas. DBT Path is the original online DBT skills class, delivered live online since 2013 in a private, lecture-style format with no pressure to share or turn on your camera. Founder Debbie DeMarco Bennett and Dr. Kathryn Holt, PhD, LCSW, demonstrate each skill and walk through real examples. These skills come from Dialectical Behavior Therapy, the evidence-based approach developed by Dr. Marsha Linehan. Every week, students receive personalized written feedback on their practice from a trained DBT Path team member. You can explore our online DBT classes or learn the related How skills skill.
Frequently Asked Questions
What are the what skills in DBT?
The what skills in DBT are Observe, Describe, and Participate, the three mindfulness skills that describe what you do to be mindful. At DBT Path, they are taught as the foundation of the mindfulness module.
How are the what skills different from the how skills?
The what skills (Observe, Describe, Participate) are what you do to be mindful, while the how skills (Nonjudgmentally, One-mindfully, Effectively) are how you do it. At DBT Path, both sets are taught together.
Can you use the what skills at the same time?
No. You use them one at a time, moving between observing, describing, and participating. DBT Path teaches students to practice each one and shift among them.
Why are the what skills important in DBT?
They matter because mindfulness is the foundation of every other DBT skill. At DBT Path, learning to observe, describe, and participate makes distress tolerance and emotion regulation far easier.
Ready to Learn DBT Skills With DBT Path?
This is one of many practical DBT skills you can learn in a calm, private, supportive setting at DBT Path. Explore our online DBT classes and start building the tools to work with your emotions instead of being ruled by them.