Decisions to use substances can often be influenced by factors from our past, or worries about our future. These decisions can sometimes seem automatic and impulsive. Mindfulness is a skill to help us slow things down and be in the here and now. Mindfulness can also help us to balance facts and emotions to come up with the solution that best meets our needs and substance use goals.

3 Mind statesWhat and How SkillsMindfulness Activities

3 Mind states

Our frame of mind influences what we do, how we think, and how we feel. Click on the image below to learn about each of the 3 mind states used in DBT. Mindfulness is best achieved if we are in wise mind.
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What and How Skills

Tips to be mindful!

What to do

How to do it

Observe the situation using your 5 senses. Be sure to focus on what is happening around you, and also what is happening within you (thoughts and feelings). Non-judgementally; it is important not to judge yourself or others.
Describe the situation by putting words to the experience. Be specific but avoid using labels e.g. I can feel tension in my stomach and my heart is beating fast, instead of I'm feeling 'anxious.' Effectively; do what works and let go of the things that hold you back e.g. worry thoughts, pride etc. Consider short and long term goals.
Participate wholeheartedly in the moment! One-mindfully; focus on your goal and do what works to get that goal met.

Mindfulness Activities

The more you practice mindfulness, the better you will become at it! Visit our resources page to find mindfulness tracks and handouts that will help you to build your practice. http://www.dbtregulator.com.au/handouts-and-resources Some other great sites include http://smilingmind.com.au/ http://www.freemindfulness.org/download http://www.stillmind.com.au/mindfulnessandrelaxation.htm