Building the capacity to put inner experience into words: emotions, sensations, events, thoughts. Moving from a vague state ("I feel bad") to a specific, accurate name ("I feel fear, starting with tightness in the chest, intensity 7 out of 10, triggered by a phone call from my mother"). Accurate description specifies the experience and creates distance from the affect, opening a foothold for further work.
Step-by-step guide
- Bring attention to the inner phenomenon
- Find the precise word or description — without judgment, only observation
- Add the intensity (1–10 scale)
- Describe where in the body it is felt
- Say it out loud or write it in the diary
When to use
- At the psychoeducation stage — to help the client recognize emotions
- In alexithymia (difficulty naming emotions)
- In chain analysis, when describing each link
- In work with images and memories
- Before any emotional work — name first, then work
Key phrases
Describe what you feel right now. Where in the body is it? On a 1–10 scale, what is the intensity?
Follow-up questions
If this sensation had a color, what color would it be?
What word fits best?
What else do you notice?
Alternative phrasings
Try describing this state as a reporter would — only the facts, no judgments
What is happening in the body right now? Describe specific sensations
Warnings
- ⚠️ In full dissociation the contact with sensation may not be possible
- ⚠️ Do not impose words — the client must find the fitting description
- ⚠️ In trauma, detailed description can retraumatize
Source: Linehan, M. M. (1993). DBT Skills Training Manual
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.