Turning the Mind Skill

Definition

Turning the Mind is a DBT Distress Tolerance skill that involves making a conscious, internal commitment to accept reality as it is, over and over again. It is the moment when you turn your mind toward willingness and away from resistance.

Purpose

Used to:

Bridge the gap between recognizing reality and fully accepting it.
Counteract avoidance, denial, or bitterness.
Choose to engage with reality rather than fighting it.
Move into more effective action.

When to Use

Use Turning the Mind when:

You notice you are rejecting reality (“I refuse to accept this”).
You feel stuck in anger or resentment.
You’ve acknowledged something painful but keep slipping into non-acceptance.
You need to recommit to acceptance moment by moment.

When Not to Use

Avoid using if:

You are in active danger that requires immediate problem-solving.
Acceptance would reinforce passivity in harmful situations.
You need to take action first to ensure safety.

How-To

Observe that you are not accepting reality.
- “I can feel myself clenching, fighting this.”
Notice the urge to reject reality.
- Label it: “Resistance.”
Turn your mind toward acceptance.
- It is an internal shift—you are choosing willingness.
Do it again, and again.
- Every time you drift back to rejection, recommit.
Use supportive self-statements:
- “I am choosing to accept this reality as it is.”
- “Acceptance is the only way through.”

Tips & Variations

Use visual imagery: picture yourself turning a wheel or opening a door.
Pair with deep breathing and mindful observation.
Expect to turn the mind many times—it’s not a one-time event.
Practice with small frustrations before tackling big challenges.

Example

Marisol’s partner ended their relationship.

Initial Reaction: “I can’t accept this. It’s too unfair.”
Turning the Mind: “I am choosing to accept that this relationship is over.”
Follow-Up: She repeated this phrase whenever the urge to reject reality came back.

Inventor / Origin

Developed by Marsha Linehan, PhD, Turning the Mind is grounded in:

Zen mindfulness principles
Behavioral commitment strategies
Acceptance-based approaches to distress tolerance

Related Skills

Radical Acceptance
Willingness
Mindfulness of Current Emotion

Limitations

May not be effective if:

You expect it to remove emotional pain instantly.
You confuse acceptance with approval or resignation.
You have not first clearly identified what you are resisting.

Evidence Base

Research shows:

Repeated practice of acceptance reduces suffering.
Mindful commitment enhances psychological flexibility.
Turning the Mind supports better coping during crises.

References

Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. New York: Guilford Press.
Hayes, S.C., Strosahl, K.D., & Wilson, K.G. (2011). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change.

Turning the Mind – Distress Tolerance DBT Tool