DBT Interpersonal Effectiveness Flashcards

Use these DBT Flashcards to help review your DBT skills!



D- describe the situation non-judgmentally
E- express how you’re feeling
A- ask for what you want
R- use positive reinforcement

M- stay mindful
A- appear confident
N- negotiate


G- be gentle
I- act interested
V- validate
E- use an easy manner


F- be fair
A- no apologies
S- stick to your values
T- be truthful

Modulating Intensity

How to determine how intensely to ask for something or say no

Assess your relationship- is it stable? Is there an uneven power dynamic?

Assess your request- is it clear? Do you know all the facts?

Assess your emotions- will saying no or asking make you feel bad? What does Wise Mind say?

Factors Reducing Interpersonal Effectiveness

Lack of skill- it’s ok if you don’t have these skills yet!
Worry thoughts- initiate positive self talk
Emotions- use mindfulness to get distance
Indecision- what does your Wise Mind say?
Environment- some things you just can’t control

Interpersonal Rights

You have the right to…
1. Say what you feel
2. Express your opinion even if you disagree with someone
3. Say no to a request and not feel guilty
4. Set boundaries with others
5. Take the time to think about a request someone asked you for
6. Take the time to make a decision
7. Be treated with respect

Interpersonal Myths

Interpersonal myths are things that we believe but aren’t rooted in fact
To challenge them:
Argue against them logically OR
Experiment in the world to see if they’re true

Interpersonal Cheerleading Statements

True statements meant to increase your interpersonal effectiveness
Three types:
1. Statements that provide the courage to act effectively
2. Statements that help you prepare for the situation
3. Statements that counteract myths


Affirmations are phrases that are meant to help bolster your self-confidence and self-love. The idea is to choose a few that speak to you...

Cognitive Distortions

Cognitive Distortions are common errors in thinking. They are a big part of Cognitive Behavioral Therapy. It’s not unusual for those...

DBT Encyclopedia

Dialectical Behavior Therapy has its own set of terminology. It can be confusing and inaccessible, especially when you're just beginning....

DBT Flashcards

Use these online DBT flashcard decks to help review your DBT skills!  Mindfulness FlashcardsDistress Tolerance FlashcardsEmotion...

DBT Distress Tolerance Flashcards

Use these DBT Flashcards to help review your DBT skills!  [dsm_flipbox _builder_version="4.24.2" _module_preset="default"...

DBT Emotion Regulation Flashcards

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Additional Resources

Mental Health Resources

We aren't the only mental health resource out there. Check out these books, websites, social media accounts, and more for additional support. Read More

DBT Flashcards

Making DBT skills second nature takes practice. Use these flashcards on their page, download your own to print out, or purchase our pre-made set from our shop. Read More

DBT Encyclopedia

DBT has its own lingo which can be hard to understand for beginners. Visit our homemade DBT Encyclopedia to figure out what a term means. Read More

Mindfulness Exercises

Mindfulness practice is key to DBT. You don't have to meditate in silence everyday, though. Try these Mindfulness exercises to guide you. Read More

Diary Cards

Diary cards help track your emotions, urges, behaviors, and skill use. They help you see patterns. Learn how to use them and get samples. Read More