Describe
Put words to what you observe.
Purpose
Describing helps separate facts from interpretations, assumptions, and judgments.
How to use it
1
Notice the experience
Observe what is happening internally or externally.
2
Use factual language
Describe only what you can directly observe.
3
Name emotions clearly
Use words like anger, sadness, fear, shame, disappointment, or frustration.
4
Avoid judgments
Replace labels with observable facts.
Example
Instead of saying, "Everything is terrible," try, "I am noticing disappointment and frustration."
Describe one thing
- Notice one thought, feeling, or sensation.
- Put it into words using "I notice..."
Tips
- Use phrases like "I notice..." or "I am having the thought that..."
- Stick to facts where possible.
Common pitfalls
- Treating assumptions as facts
- Using judgmental labels
- Over-explaining
When to use
Confusion
Rumination
Strong emotions
Conflict