Participate

Definition

Participate is the third core mindfulness skill in Dialectical Behavior Therapy (DBT). It means entering fully into the present activity with awareness and wholehearted engagement, letting go of self-consciousness or overthinking.

This skill allows you to be immersed in what you are doing, rather than observing yourself from the outside.

Purpose

Used to:

• Feel connected to the moment.
• Act with authenticity and spontaneity.
• Reduce avoidance and dissociation.
• Increase mastery and enjoyment of activities.

When to Use

Use Participate when:

• You are practicing mindfulness and ready to move from observing to engaging.
• You want to strengthen your connection to valued activities.
• You are doing something important but feel disconnected or distracted.
• You need to build confidence in being fully present.

When Not to Use

Avoid using Participate if:

• You are in a dangerous situation requiring careful observation.
• You feel emotionally dysregulated and need to step back first.
• You are likely to lose control in a triggering environment.

How-To

1. Observe and Describe: Begin by noticing and labeling what is happening.
2. Let go of self-consciousness: Stop worrying about how you look or whether you’re doing it right.
3. Throw yourself into the experience: Engage with your whole self—mind, body, and emotion.
4. Stay present: If your mind drifts, gently return to the activity.
5. Act intuitively: Trust yourself rather than overanalyzing.

Tips & Variations

• Imagine stepping into the role fully, like an actor in a play.
• Combine with Observe and Describe to maintain awareness.
• Practice in low-stakes situations first.
• Watch out for: Getting caught up in judgment or rumination while participating.

Example

During a group drumming circle, Tony noticed feeling anxious about looking awkward. He reminded himself to Participate. He let go of the thought “I’m doing it wrong,” felt the rhythm, and joined in fully. His anxiety decreased as he immersed himself in drumming.

Inventor / Origin

Participate was developed as a DBT mindfulness skill by Marsha M. Linehan, PhD, combining Zen practice (wholehearted engagement) and behavioral activation concepts.

Related Skills

• Observe: Watch your experience.
• Describe: Put words to what you notice.
• Nonjudgmental Stance: Let go of evaluations.
• One-Mindfully: Focus on one thing at a time.

Limitations

May not be effective if:

• You are in crisis and need to pause to assess safety.
• You struggle with impulsivity that increases when fully immersed.
• You have unprocessed trauma that makes being fully present overwhelming.

Evidence Base

Research suggests that practicing Participate:

• Increases mindfulness and distress tolerance.
• Decreases dissociation and emotional avoidance.
• Improves engagement in valued activities.
• Contributes to emotion regulation and well-being.

Further Reading

• DBT Skills Training Handouts and Worksheets by Marsha Linehan
• Participate Mindfulness Exercises
• Mindfulness in DBT (Behavioral Tech)

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.