Dissociation is a process in which the mind disconnects from certain thoughts, feelings, memories, bodily sensations, or surroundings.

This is the second of our two-part series about the mindfulness “What” and “How” skills. The mindfulness “How” skills in DBT teach you “how” to practice “what” skills.

Mindfulness is awareness. When you are being mindful, you are intentionally bringing all your awareness to the present moment. This means bringing our attention to what you see, what you feel, and how and what you are thinking.

Dialectical Behavior Therapy (DBT) offers a helpful framework for emotional coaching that doesn’t rely on controlling or suppressing emotions. Instead, it teaches kids—and parents—how to understand emotions, tolerate distress, and respond more effectively when things feel overwhelming.

Distress tolerance is a core part of Dialectical Behavior Therapy (DBT), and it’s designed specifically for moments of crisis—when emotions feel overwhelming and you’re just trying to get through the next few minutes or hours.

In Dialectical Behavior Therapy (DBT), Interpersonal Effectiveness skills are about balancing three important things at the same time: getting what you want or need, maintaining your relationships, and honoring your self-respect. One of the hardest—and most powerful—skills in this area is learning how to say no without spiraling into guilt, anxiety, or over-explaining.