Connecting Skills

DBT SKILLS LIST


This section allows you to navigate through this website via DBT Skills. To begin:

Click on the category of skills you want to find.

MINDFULNESS SKILLS


States of Mind:
     Reasonable Mind
     Emotion Mind
     Wise Mind
Using the What Skills:
     Observe
     Describe
     Participate
Using the How Skills:
     Non-judgmentally
     Effectively
     One-mindfully:
         Conscious Breathing
         Doing One Thing at a Time
         A Day of Mindfulness
Mindfulness Practice Exercises

DISTRESS TOLERANCE SKILLS


Using Crisis Survival: Distraction with Wise Mind Accepts
     A Activities
     C Contributing
     C Comparisons
     E Emotions - use opposite
     P Pushing Away
     T Thoughts
     S Sensations
Using Self Soothe with five senses:
     Taste
     Smell
     See
     Hear
     Touch
Using Improve the moment:
     I Imagery
     M Meaning
     P Prayer
     R Relaxation
     O One thing at a time
     V Vacation
     E Encouragement
Using Pros and Cons
Guidelines for Accepting Reality:
     Observing your Breath
     Half Smiling
     Awareness
Willingness
Radical Acceptance
Turning your mind (Distract)

EMOTION REGULATION SKILLS


Using Reduce Vulnerability: (Please)
     P & L Treat Physical Illness
     E eating
     A Altering Drugs (except those prescribed)
     S Sleep
     E Exercise
Identifying Emotions
Describing Emotions
Myths about Emotions
The Function of Emotions:
     Communicate & Influence
     Organize and Motivate
     Self Validation
Adult Pleasant Activities
Using Build Mastery
Build Positive experiences
Pay Attention to Positives
Opposite to emotion action
Letting Go of Painful Emotions
Riding the wave of Emotions

INTERPERSONAL EFFECTIVENESS SKILLS


Interpersonal Effectiveness Overview
Using Objectiveness Effectiveness: (Dear Man)
D Describe
E Express
A Assert
R Reinforce
M Mindful
A Appear Confident
N Negotiate
Using Relationship Effectiveness: (Give)
G Gentle
I Interested
V Validate
E Easy Manner
Self-respect effectiveness: (Fast)
F Fair
A Apologies (no Apologies)
S Stick to value
T Truthful
Myths about Interpersonal Effectiveness
Cheerleading Statements for Interpersonal Effectiveness
Options for Determining Intensity of the Situation
Situations for Interpersonal Effectiveness
Factors Reducing Interpersonal Effectiveness

OTHER DBT-RELATED SKILLS


Visual DBT Overview
Diary Cards
Affirmations
Behavior Chain Analysis
Cognitive Distortions
Mission Statement
Preparing for the DBT Experience
Learning DBT Takes Time
Levels of Validation
Examples of Validation and Invalidation
What is Self Improvement?
The Brain and Meditation
Panic List
Ways to Deal with people in Crisis
Helping Someone with BPD
BPD Criteria
The BPD Tool
The Myth of DBT Self-Help Groups
Instant Mindfulness
Emotion Regulation for the Holidays

ABOUT THIS WEBSITE


Mission Statement
DBT Self Help Groups
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"Forgiveness means giving up all hope of a better past."
-Landrum Bolling

© 2003 - 2012 by Lisa Dietz. Please read the Copyright Page to learn how you may or may not use these materials.