Welcome! This is a list of the Dialectical Behavioral Therapy skills and other information you will find on this site.
The Four Modules:
Mindfulness
Balancing Doing Mind & Being Mind
Mindfulness skills are the foundation of all Dialectical Behavioral Therapy (DBT) skills training. The problems addressed by core mindfulness skills are knowing who you are, where you are going in your life, and the inability to control what goes on in your mind....
What Skills: Observe, Describe, Participate
Mindfulness skills are the foundation of all Dialectical Behavioral Therapy (DBT) skills training. The problems addressed by core mindfulness skills are knowing who you are, where you are going in your life, and the inability to control what goes on in your mind....
Spirituality
Mindfulness skills are the foundation of all Dialectical Behavioral Therapy (DBT) skills training. The problems addressed by core mindfulness skills are knowing who you are, where you are going in your life, and the inability to control what goes on in your mind....
Walking the Middle Path
Mindfulness skills are the foundation of all Dialectical Behavioral Therapy (DBT) skills training. The problems addressed by core mindfulness skills are knowing who you are, where you are going in your life, and the inability to control what goes on in your mind....
Breathing Exercises
One of the ways to approach the idea of mindfulness and one-mindfully is through learning to breathe mindfully, or conscious breathing. Our breathing goes on all the time, but mostly it’s not conscious. We are not thinking about it.Conscious Breathing Following is a...
A Day of Mindfulness
A Day of Mindfulness This idea originates from Thich Nhat Hanh’s book, The Miracle of Mindfulness. Many practitioners argue that Mindfulness should be a constant practice, not just exercises you do from time to time. That’s easy to say, but to carry it out in practice...
Wise Mind
Mindfulness skills are the foundation of all Dialectical Behavioral Therapy (DBT) skills training. The problems addressed by core mindfulness skills are knowing who you are, where you are going in your life, and the inability to control what goes on in your mind....
Awareness Exercises
The following awareness exercises are meant to assist in accepting reality. Used along with half-smile and observing your breath, these exercises can help you practice radical acceptance.Body Positions Awareness Begin to focus your attention on your breath. Breathe...
Mindfulness Exercises
Mindfulness is a core component of Dialectical Behavioral Therapy. Mindfulness is not necessarily ‘meditation’ although it can be. Mindfulness is more of an acute awareness of the moment. Many aspects of DBT can be cultivated through mindfulness such as the acceptance...
Loving Kindness
Mindfulness skills are the foundation of all Dialectical Behavioral Therapy (DBT) skills training. The problems addressed by core mindfulness skills are knowing who you are, where you are going in your life, and the inability to control what goes on in your mind....
Distress Tolerance
Alternate Rebellion
Distress Tolerance skills are a set of Dialectical Behavioral Therapy skills that are strategies to help you get though difficult feelings and situations, and tolerate (deal with, sit with, accept) the things that you can’t immediately change. Emotions can be extreme...
Distract with Wise Mind ACCEPTS
Distress Tolerance skills are a set of Dialectical Behavioral Therapy skills that are strategies to help you get though difficult feelings and situations, and tolerate (deal with, sit with, accept) the things that you can’t immediately change. Emotions can be extreme...
Pros and Cons
Distress Tolerance skills are a set of Dialectical Behavioral Therapy skills that are strategies to help you get though difficult feelings and situations, and tolerate (deal with, sit with, accept) the things that you can’t immediately change. Emotions can be extreme...
Being Mindful of Current Thoughts
Distress Tolerance skills are a set of Dialectical Behavioral Therapy skills that are strategies to help you get though difficult feelings and situations, and tolerate (deal with, sit with, accept) the things that you can’t immediately change. Emotions can be extreme...
IMPROVE the Moment
Distress Tolerance skills are a set of Dialectical Behavioral Therapy skills that are strategies to help you get though difficult feelings and situations, and tolerate (deal with, sit with, accept) the things that you can’t immediately change. Emotions can be extreme...
Radical Acceptance & Turning The Mind
Distress Tolerance skills are a set of Dialectical Behavioral Therapy skills that are strategies to help you get though difficult feelings and situations, and tolerate (deal with, sit with, accept) the things that you can’t immediately change. Emotions can be extreme...
Self-Soothe
Self SootheDistress Tolerance skills are a set of Dialectical Behavioral Therapy skills that are strategies to help you get though difficult feelings and situations, and tolerate (deal with, sit with, accept) the things that you can't immediately change. Emotions can...
STOP
Distress Tolerance skills are a set of Dialectical Behavioral Therapy skills that are strategies to help you get though difficult feelings and situations, and tolerate (deal with, sit with, accept) the things that you can’t immediately change. Emotions can be extreme...
When to Use Crisis Survival Skills
Distress Tolerance skills are a set of Dialectical Behavioral Therapy skills that are strategies to help you get though difficult feelings and situations, and tolerate (deal with, sit with, accept) the things that you can’t immediately change. Emotions can be extreme...
Willingness & Half-Smile
Distress Tolerance skills are a set of Dialectical Behavioral Therapy skills that are strategies to help you get though difficult feelings and situations, and tolerate (deal with, sit with, accept) the things that you can’t immediately change. Emotions can be extreme...
Emotional Regulation
Opposite to Emotion Action
Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences.Opposite to...
Pleasant Activities
Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences. DBT...
Problem Solving
Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences.When you...
Check the Facts
Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences.The facts...
Increasing Positive Emotions
Increasing Positive EmotionsIncreasing positive emotions is crucial to building a life worth living. DBT teaches how to cope with negative emotions and encourages you to collect positive ones. This skill is part of the Emotion Regulation module. Emotion Regulation is...
Letting Go of Painful Emotions
Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences. The best...
Managing Extreme Emotions
Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences.Many folks...
Nightmare Protocol
Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences. We all...
Opposite Action vs Problem Solving Flow Chart
Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences.Problem...
Reduce Vulnerability with ABC PLEASE
ABC PLEASE is an emotion regulation skill. Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build...
Interpersonal Skills
Mindfulness of Others
Dialectical Behavioral Therapy‘s Interpersonal Effectiveness skills are designed to help you get what you need from your relationships while being respectful of yourself and others. Interpersonal relationships can be very challenging when you are also dealing with...
Modulating Interpersonal Intensity
Dialectical Behavioral Therapy‘s Interpersonal Effectiveness skills are designed to help you get what you need from your relationships while being respectful of yourself and others. Interpersonal relationships can be very challenging when you are also dealing with...
Myths about Interpersonal Effectiveness
In Dialectical Behavioral Therapy, Interpersonal Effectiveness skills are designed to help you interact with other people effectively. These interactions are not always easy. Everybody has some worries about standing up for themselves, expressing opinions, and saying...
Objectives Effectiveness: DEAR MAN
Dialectical Behavioral Therapy‘s Interpersonal Effectiveness skills are designed to help you get what you need from your relationships while being respectful of yourself and others. Interpersonal relationships can be very challenging when you are also dealing with...
Relationship Effectiveness: GIVE
Dialectical Behavioral Therapy‘s Interpersonal Effectiveness skills are designed to help you get what you need from your relationships while being respectful to yourself and others. Interpersonal relationships can be very challenging when you are also dealing with...
Self-Respect Effectiveness: FAST
Dialectical Behavioral Therapy‘s Interpersonal Effectiveness skills are designed to help you get what you need from your relationships while being respectful of yourself and others. Interpersonal relationships can be very challenging when you are also dealing with...
Skills for Finding Potential Friends
Dialectical Behavioral Therapy‘s Interpersonal Effectiveness skills are designed to help you get what you need from your relationships while being respectful of yourself and others. Interpersonal relationships can be very challenging when you are also dealing with...
Troubleshooting IE Skills
Dialectical Behavioral Therapy‘s Interpersonal Effectiveness skills are designed to help you get what you need from your relationships while being respectful of yourself and others. Interpersonal relationships can be very challenging when you are also dealing with...
Factors Reducing Interpersonal Effectiveness
Dialectical Behavioral Therapy's Interpersonal Effectiveness skills are designed to help you get what you need from your relationships while being respectful of yourself and others. Interpersonal relationships can be very challenging when you are also dealing with...
How to End Relationships
Dialectical Behavioral Therapy‘s Interpersonal Effectiveness skills are designed to help you get what you need from your relationships while being respectful of yourself and others. Interpersonal relationships can be very challenging when you are also dealing with...
Other Important Links
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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