Tami Simkins Counseling

Step along the path. Love this imagery for nervous system regulation!

DBT Skill: Observe Your Breath
Category: Core Mindfulness

Why This Skill Is Helpful

Observe Your Breath helps you center your attention and calm your body through mindful breathing. By noticing the rhythm of your breath without trying to change it, you train awareness, reduce stress, and restore emotional balance.

When To Use It

Use this skill when you:

Feel anxious, restless, or distracted
Want to ground yourself in the present moment
Need to slow racing thoughts or calm strong emotions
Are beginning or ending mindfulness practice

How To Use It

Find Stillness: Sit or stand comfortably, with your body relaxed but alert.

Notice the Breath: Feel your breath move in and out through your nose or mouth.

Anchor Your Awareness: Focus on the sensation of air entering and leaving your body.

When the Mind Wanders: Gently bring your attention back to your breath — over and over.

Allow Natural Flow: Don’t control your breathing; simply observe it as it is.

Each breath is a moment of return — an anchor to the present.

“Notice the breath — not control it.”

“Peace begins where awareness starts.”

DBT Skill: Build Positive Experiences
Emotion Regulation

Why This Skill Is Helpful -

Build Positive Experiences helps you increase happiness and resilience by creating moments of joy and purpose. By intentionally adding positive activities to your life, you strengthen emotional balance and reduce vulnerability to negativity.

When To Use It -

Use this skill when you:

Feel unmotivated, disconnected, or low

Want to build long-term emotional stability

Are recovering from stress or burnout

Need to balance your days with enjoyment and meaning

How To Use It -

Short-Term:

Do one small enjoyable thing today — listen to music, walk outdoors, connect with someone you trust, or take a mindful break.

Long-Term:

Identify Values: What truly matters to you — connection, growth, service, creativity?

Set Goals: Plan experiences that align with those values.

Take Action: Schedule them and follow through, even when motivation is low.

Positive moments create emotional strength over time.

Think: “Plan joy with purpose.”
“Happiness is built, not found.”