 Effectively means doing what is needed to achieve healthy long and short term goals. There is less emphasis on being right or wrong and more on effective ( useful) and not effective (not useful). It is playing by the rules and being skillful in achieving the desired goal. 

Eastern Michigan University

 The how skills outline the way to do the what skills of mindfulness in DBT. The skills guides the person on how to be mindful successfully. The skills include:

-Nonjudgmentally

-One-mindfully

-Effectively


How Skills in Mindfulness Within Dialectical Behavioral Therapy

Fabrizio, D. (ed.). (2009). Clinical handbook of mindfulness. Springer. https://doi.org/10.1007/978-0-387-09593-6

Clinical Handbook of Mindfulness

Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). The Guilford Press. https://survivingcptsd.files.wordpress.com/2018/01/dbt_skills_training_handouts_and_worksheets_-_linehan_marsha_srg_.pdf
- The manual has 3 modules: distress tolerance, emotion regulation, and interpersonal effectiveness. Each module has handouts, which are essentially the lesson plans with descriptions and teachings of the skill. 

DBT Skills Training Manual

One-mindully is doing one thing at a time during an activity. It is concentrating and not multitasking. It is being present and aware of all aspects of an event or an activity. 

One-mindfully Skill

Nonjudgmental means surrendering all judgements such as assumptions and biases in regards to self and others. Accepting the existence of the good and the bad of this world and understanding the role both play in this life.

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