DBT Mindfulness Flashcards

Use these DBT Flashcards to help review your DBT skills!


Wise Mind

Synthesis of Emotion Mind and Reasonable Mind
Allows for intuition
Find it in your belly, the center of your head, or by following your breath

The “What” Skills



Just notice
Have a teflon mind- let thoughts and feelings slide off you instead of sticking
Watch your thoughts and emotions come and go
Refocus your attention when it wanders


Put words to what you are feeling and thinking
Do not attach judgmental words such as “good” or “bad”


Let yourself be fully in the moment, fully in the task or activity you are performing
As your attention wanders, direct it back to what you’re doing

The “How” Skills



Be in the moment
Be fully in the present, not thinking about the past or future
Do everything with focus and intention


Be aware of your thoughts/feelings but don’t evaluate
Sort opinions from facts
Accept each moment as it comes
Acknowledge what is helpful and what is harmful but do not judge
Don’t judge your judging!


Do what needs to be done
Act skillfully within the given situation
Keep an eye on your objectives
Do what is necessary
Let go of useless anger, vengeance, righteousness


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

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

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