Describe – Mindfulness DBT Tool

Describe

Definition

Describe is the second core mindfulness skill in Dialectical Behavior Therapy (DBT). It means putting words to your experience without adding interpretations or judgments. You name what you observe precisely and factually.

This skill builds on Observe by adding language, but still requires nonjudgmental awareness.

Purpose

Used to:

  • Clarify what you are experiencing.
  • Separate facts from opinions.
  • Reduce reactivity by accurately labeling thoughts and feelings.
  • Enhance mindful awareness.

When to Use

Use Describe when:

  • You notice an emotion or thought and want to understand it.
  • You are preparing to communicate your experience to someone else.
  • You want to practice nonjudgmental awareness.
  • You feel confused by internal experiences and need clarity.

When Not to Use

Avoid using Describe if:

  • You are in immediate danger and need to act rather than reflect.
  • You feel overwhelmed and describing increases distress.
  • You are tempted to start analyzing or criticizing instead of observing.

How-To

  1. Observe first: Notice the experience without labels.

  2. Apply words: Use simple, factual statements.

    • Example: “I am noticing tightness in my chest.”
    • Not: “I am pathetic for feeling anxious.”

  3. Stick to facts: Avoid evaluations and interpretations.

  4. Stay present: Keep describing as the experience unfolds.

  5. Be concise: Use clear, neutral language.

Tips & Variations

  • Use “just the facts” language.
  • Pair with Observe: Observe first, then describe.
  • Practice describing with an external object (e.g., describe a leaf) before applying it to thoughts.
  • Watch out for: Slipping into judgments disguised as descriptions.

Example

Rina felt anger rising during a disagreement. She said silently to herself: “I notice my jaw is clenched. My heart is beating fast. I am thinking he doesn’t care about me. I feel anger.” This helped her respond calmly.

Inventor / Origin

Describe was integrated into DBT by Marsha M. Linehan, PhD, inspired by Zen mindfulness practices and behavioral strategies for labeling internal experiences.

Related Skills

  • Observe: Watching without words.
  • Participate: Engaging fully in the moment.
  • Nonjudgmental Stance: Avoiding evaluation of what is described.

Limitations

May not be effective if:

  • You tend to overanalyze or ruminate.
  • You confuse describing with storytelling or judging.
  • You expect it to remove emotions instantly.

Evidence Base

Research shows that practicing Describe:

  • Increases emotional clarity and regulation.
  • Supports mindfulness and distress tolerance.
  • Decreases impulsivity.
  • Is associated with improvements in BPD symptoms and mood stability.

Further Reading

References

  • Linehan, M.M. (1993). Cognitive-Behavioral Treatment of Borderline Personality Disorder. New York: Guilford Press.
  • Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. New York: Guilford Press.

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