Observe

Definition

Observe is the first mindfulness skill in Dialectical Behavior Therapy (DBT). It means noticing your experience without trying to change it. You simply watch thoughts, sensations, and feelings as they arise, like watching clouds drift across the sky.

It is also called bare attention or noticing mind.

Purpose

Used to:

Build awareness of internal experiences.
Reduce automatic or impulsive reactions.
Create space between trigger and response.
Strengthen the ability to stay present without judgment.

When to Use

Use Observe when:

You feel overwhelmed by emotions and want to ground yourself.
You want to learn about patterns in thoughts or feelings.
You need to de-escalate reactivity in stressful moments.
Practicing any mindfulness or acceptance skill.

When Not to Use

Avoid using Observe if:

You are in immediate danger and need to act quickly.
You feel highly dissociated or detached (you may need grounding first).
You are using it to avoid necessary action (e.g., procrastination).

How-To

Anchor attention: Choose what to observe (breath, body sensation, thought, external sound).
Notice: Watch carefully as each sensation, thought, or feeling arises.
Let go of judgment: Don’t label the experience as good or bad.
Return attention: If your mind wanders, gently bring it back.
Stay present: Keep observing, moment by moment.

Tips & Variations

Imagery: Imagine you are a scientist studying your own mind.
Labeling: Use simple mental notes: “thinking,” “feeling,” “sensing.”
Five Senses: Observe sounds, smells, tastes, sights, and touch to stay grounded.
Watch out for: Getting caught in analysis rather than observation.

Example

Carlos was anxious before a job interview. He sat quietly and observed the tightness in his chest, the thoughts about failure, and the urge to leave. He didn’t judge or try to change anything, just noticed the flow of experience.

Inventor / Origin

Observe was adapted into DBT by Marsha M. Linehan, PhD. The skill draws heavily on Zen Buddhist mindfulness practices and behavioral psychology.

Related Skills

Describe: Labeling what you observe.
Participate: Fully engaging in the moment.
Nonjudgmental Stance: Accepting what is without evaluation.

Limitations

May not be effective if:

You are in a highly dissociative state and unable to focus.
You use observation as a way to ruminate or obsess.
You expect it to immediately remove discomfort.

Evidence Base

Research has shown that learning Observe as part of DBT:

Increases mindfulness and attention control.
Decreases emotional reactivity.
Supports distress tolerance and emotion regulation in BPD and mood disorders.
Improves outcomes in DBT treatment programs.

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.

Observe – Mindfulness DBT Tool