Using DBT “What” Skills to Manage Anxiety and ADHD

When your mind feels like it’s running a million miles an hour—jumping from one thought to the next, replaying conversations, forgetting where you put your keys, or spiraling over a to-do list that never ends—it’s easy to feel overwhelmed and out of control. For people with anxiety or ADHD, slowing down enough to focus or regulate emotions can feel impossible. In fact, you might feel so overwhelmed that you can’t regulate your emotions. This is where core mindfulness can help.

In Dialectical Behavior Therapy (DBT), the “What” skills—Observe, Describe, and Participate—are the foundation of mindfulness. They help you notice what’s happening in the present moment, rather than getting swept away by distractions or anxious thoughts. These skills can be especially grounding for people who struggle with racing thoughts, emotional reactivity, or difficulty focusing. They can help you feel more present, which can reduce anxiety and depression.

When your mind feels chaotic, mindfulness helps you come back to the present—one gentle moment at a time.

1. Observe: Notice What’s Happening

When anxiety or ADHD takes over, your attention can feel like it’s being pulled in a hundred directions. The Observe skill helps you slow down and notice what’s happening—both inside and around you—without trying to change it. To do this skill, simply notice what’s around you. What you see, what you hear. Don’t judge it, don’t criticize it, don’t have an opinion about it. Just notice it without judgment. This small shift helps move you out of emotional autopilot and into awareness.

2. Describe: Put Words to Your Experience

Once you’ve noticed what’s happening, the next step is to Describe it. Describe what’s around you; what you see, what you hear, in as much detail as possible. This forces your brain to focus on the present, making you feel more grounded and centered.

When you describe instead of judge (“I shouldn’t feel this way”), you give structure to what’s happening inside. This helps your brain organize information, which can be particularly calming for someone with ADHD. It also helps you separate facts from interpretations—a crucial skill for managing anxious thinking.

3. Participate: Engage Fully in the Moment

The last “What” skill—Participate—is about throwing yourself into the present moment with full attention. When anxiety or ADHD makes you feel scattered, participation helps you find flow. To participate, you really want to interact with the moment. This can look like washing a dish, folding a piece of clothing, making yourself a cup of coffee.

Participating helps you practice presence, which is one of the most powerful antidotes to both anxiety and distractibility. It allows you to become fully engaged in the moment, reducing anxiety and depression.

Mindfulness doesn’t mean forcing yourself to be calm—it means showing up for the moment you’re in. Even small acts of awareness can help you feel more grounded and in control.

Putting It All Together

The DBT “What” skills help you shift from reacting to responding—from chaos to clarity. For anxiety and ADHD, they build the bridge between awareness and action. It allows you to slow down and stay grounded. By becoming more present, you can focus on the here and now and live a happier life.

Learn to slow down, reconnect with yourself, and find calm in the chaos.