How DBT Helps You Stay Present, Even When Your Mind Races
You’re sitting in an important meeting, but your brain wanders somewhere else. You’re replaying an awkward conversation you had yesterday, and thinking if that change the way they think about you? Do they think you’re weird? Or you’re fast forwarding to next week's deadlines, will I be able to finish on time? Later that day you’re having dinner with your partner but you’re not really listening or even tasting the food. Your mind is always racing, what if, what next and what now. No matter how hard you try to ground yourself you feel pulled dozens of anxious directions.
Sounds like you might be experiencing anxiety symptoms. If that's the case, you’re not alone. Many adults struggle with anxiety and the constant mental noise. You want to be present, but your mind keeps dragging you into a future filled with uncertainty and fear.
What if I told you there was a way to stay grounded? It's called Dialectical Behavioural Therapy (DBT). DBT teaches practical skills you can use in the moment.
Here at Healing Voices Psychotherapy, we offer virtual DBT psychotherapy from our experienced psychotherapists. Keep reading to learn more about DBT for treating adult anxiety with a mindfulness approach.
The Antidote to an Anxious Mind
Anxiety and panic attacks are often centred around the uncontrollable future. what could happen, what’s going to go wrong, and how things could fall apart. But mindfulness is something that can bring you back to the here and now.
DBT teaches mindfulness, with a specific skill called “one-mindfully”. This is a structured method to train your brain to do one thing at a time with intention. It emphasizes not over analyzing and not catastrophizing, to shift your focus to what you're doing exactly at that moment.
While that might sound simple, working with psychotherapists and following their guided directions it can be transformative.
What DBT Mindfulness Looks Like in Real Life
Mindfulness in DBT isn’t a kind of meditation where you clear your mind and enter enlightenment. It's about becoming aware of what’s happening in the moment, right now. Noticing what’s going on inside and outside of you, and how you respond.
Here’s how it can be used in everyday life:
At work: You catch yourself spiralling about an email you missed and haven’t responded to. Instead of panicking, pause, take a breath, and observe what’s happening. You’re probably feeling anxious, worried about what they will think. This awareness puts you in the right direction towards a calmer and grounded response.
With family: When tensions rise during a conversation, you can use DBT’s mindfulness tools to avoid a knee-jerk reaction and practice healthier communication. Think what are you feeling now, what is your anxiety ridden response signifying.
In public or social settings: When anxiety hits in a crowd or at a social gathering, mindfulness helps anchor you to your surroundings. Notice the feeling of the chair beneath you, what sounds are you hearing, and the rhythm of your breathing. These sensory anchors give your brain something real to hold onto.
Structure, Support, and Real Lasting Change
DBT is a structured treatment option designed for people who struggle with overwhelming emotions, including anxiety. It combines individual therapy with skill training for areas of emotional regulation, distress tolerance, interpersonal effectiveness and of course mindfulness.
DBT goes beyond regular talk therapy, giving you the tools you need for in the moment anxiety symptoms or spirals. With the help of our trained psychotherapists, they will guide you every step of the way. They understand the toll anxiety can take.
Bring your mind back to the moment—DBT can help.
If anxiety is keeping you stuck in the past or racing toward an uncertain future, it's time to find your footing again. Book a free 15-minute consultation with us today.
