DBT Skills: Observe Your Thoughts, Reduce Your Anxiety
A Mindfulness Practice to Calm the Mind and Soothe the Nervous System
Mindfulness is the practice of being present—fully and non-judgmentally—with whatever is happening in the moment. It's about gently noticing your breath, your thoughts, your emotions, and your physical body, without trying to fix, change, or escape anything. When practiced consistently, mindfulness has been shown to reduce symptoms of anxiety, depression, anger, and overwhelm.
If you're someone who struggles with racing thoughts, chronic stress, or emotional reactivity, this simple daily mindfulness exercise can help you create space between stimulus and response, allowing your nervous system to reset.
This is a foundational practice I often share with clients at Holistic Psychotherapy & Wellness NY, especially those seeking relief from anxiety, panic, trauma, or the emotional effects of chronic stress. It’s especially useful when paired with psychotherapy, EMDR, somatic therapy, or integrative coaching.
Step-by-Step Guided Mindfulness Practice
Find a quiet and comfortable spot to sit or lie down. Let your body settle.
Soften your jaw. Unclench your hands. Allow your shoulders to drop. Close your eyes if that feels safe and comfortable.
Begin with the breath
Gently bring your attention to your breath.
Notice the rhythm of your inhalation and exhalation.
Feel the air as it moves in through your nose and fills your lungs.
Exhale slowly, letting your body sink more deeply into support.
There’s nothing you need to change or fix. Just observe the movement of your breath. Imagine that you are riding the wave of your breath, flowing in and out with ease. You are safe in this moment.
Shift your awareness to your thoughts
Now bring gentle attention to your thoughts.
You are not your thoughts. You are the observer.
Notice whatever arises—without judgment, without effort.
Imagine your thoughts floating by on soft clouds, or drifting down a gentle stream. Some may linger. Others will pass quickly. There is no need to chase them away or hold on. Just allow them to move.
If you find yourself getting pulled into a particular thought or distraction, simply notice what pulled you away, then guide your attention back—gently, kindly—to the act of observing. This is the practice: returning again and again with compassion.
Return to your breath
When you're ready, bring your focus back to your breath.
Feel your body breathing—softly, evenly.
Let your next few breaths be slower, more intentional.
Notice the sensation of being here, now.
Present. Aware. Awake.
Open your eyes slowly. Give yourself a moment to return. You may wish to jot down a few reflections about your experience—what you noticed, what surprised you, or how your body felt during the practice. A journal or smartphone note works just fine.
Why This Practice Matters
Practicing mindfulness, even for just a few minutes each day, can:
Reduce emotional reactivity and stress
Improve focus and cognitive clarity
Support nervous system regulation
Enhance mood and emotional resilience
Cultivate self-compassion and body awareness
Interrupt patterns of anxiety, worry, and rumination
This practice is especially beneficial during moments of:
Anxiety and overwhelm
Irritability or emotional flooding
Sadness or hopelessness
Trouble sleeping or grounding
Relationship stress or disconnection
Panic or chronic overthinking
Integrating Mindfulness with Therapy
If you are currently in therapy, you can ask your therapist to guide you in building a personalized mindfulness routine. Most licensed psychotherapists, especially those trained in DBT, ACT, EMDR, and somatic approaches, incorporate mindfulness-based interventions into the healing process.
At Holistic Psychotherapy & Wellness NY, mindfulness is often woven into the therapeutic experience to support clients in reconnecting with their bodies, reducing internal chaos, and building a deeper relationship with their inner world. It’s one of many tools that can help you feel more centered, calm, and emotionally equipped to navigate life’s challenges.
About Holistic Psychotherapy & Wellness Manhattan
Kimberly Seelbrede, LCSW is a New York State licensed Psychotherapist, EMDR Practitioner and Couple Therapist with a private practice in New York City, Montana and virtually. As a wellness psychotherapist and holistic consultant, she has receive advanced, extensive training in Trauma Therapy, Psychoanalytic Psychotherapy, Internal Family Systems (IFS), Eye Movement Desensitization Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Somatic Experiencing (SE), and Nutrition & Integrative Medicine For Mental Health. She is passionate about honoring the exquisite interplay of the mind-body connection. Kimberly Seelbrede specializes in anxiety & mood disorders, trauma and women’s mental health. She brings over 20 years of counseling, coaching, and healing experience to her holistic practice and transformational work.
In addition to online therapy for anxiety, depression, trauma and relationship struggles, Holistic Psychotherapy & Wellness offers a wide variety of online services to fit the needs of busy professionals. New Yorkers often lead fast-paced and complex lives, which makes work-life balance and managing career, family and social obligations a challenge. Psychotherapy and wellness practices provide the support to help clients cultivate resources, resilience and enhanced emotional health, as well as uncover conflicts and obstacles that may interfere with having the life they desire.