Observe, Describe, and Participate are three skills that can help individuals manage their emotions and cope with difficult situations. These skills involve being mindful and present in the moment, describing one’s experiences, and actively participating in one’s life.
Here are some examples of how to use each skill:
Observe
Pay attention to one’s surroundings, noticing one’s thoughts and feelings without judgment, and being aware of one’s physical sensations.
- Pay attention to “thought bubbles” as they come to mind. Let them rise and float away.
- Control your attention by focusing sensations or what is going on in the present moment.
Describe
This skill can be applied by using specific and objective language to describe one’s thoughts, feelings, and behaviors. It involves describing ONLY the facts of a situation without adding interpretations or judgments.
- List the “who, what, when, and where” of what you are observing.
- Label your emotions or experience. For example “the feeling of anger has enveloped me” or “my stomach is tightening”.
Participate
Participating involves actively engaging in setting goals and working towards them, engaging in activities that bring joy and fulfillment, and taking steps to improve one’s overall well-being.
- Immerse yourself in whatever you are doing. Allow yourself to be lost in the moment whether you are journaling, planning, hiking, reading, or doing any activity you enjoy.
- Go with the flow. Respond spontaneously.
By learning to apply one these skills in response during a difficult situation, you can improve your overall emotional regulation and communication. With practice, you can naturally manage your emotions with ease when faced with uncomfortable or anxious events.