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Dialectical Behavioral Therapy (DBT) is a type of cognitive behavioral therapy originally developed to treat borderline personality disorder.
DBT has also proven useful for treating anxiety because of its focus on mindfulness skills. DBT was my first real exposure to the simple mindfulness exercises for anxiety that would later form one of the core components of the Driving Peace program. I didn’t know it then, but my introduction to mindfulness exercises during those six months in DBT provided the foundation for my ability to begin addressing my anxiety issues in a real way, healing them rather than just masking them.
Below are five simple DBT mindfulness exercises for anxiety that you can easily incorporate into your daily life. Notice textures, colors, and shapes without judging them as good or bad, pleasant or unpleasant, ugly or beautiful.

If you become aware you are getting immersed in a thought, notice what took you away from observing them and then gently bring your attention back to having awareness of your thoughts again.
Note: This is not technically a DBT mindfulness exercise for anxiety, but it does fall under the broad category of mindful observing. Related PostsUse Mindfulness Based CBT for Challenging Cognitive Distortions5 Easy Mindfulness Exercises for Driving AnxietyWhat is Wise Mind?
The simple mindfulness exercises from DBT have since proven effective for treating people in the grips of suicidal depression and self-harming behaviors like cutting.
I took a six month intensive course of DBT several years ago when I was going through a very rough time, due largely to anxiety disorder. I’m eternally grateful to DBT for the relief, skills, and recovery it has brought to my life.

They don’t take much time, and regular practice really makes a huge difference in your overall level of anxiety. Simply pay attention to what it feels like in your body as you breathe slowly in and then slowly breathe out. It presents a DBT-based program for overcoming anxiety that helps readers discover and apply the core DBT skills, practice developing assertiveness, and learn to deal with conflict and anxiety-provoking situations.

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