a list titled 'skills' on a purple backgroun

Welcome! This is a list of the Dialectical Behavioral Therapy skills and other information you will find on this site.

DBT is about practice and repetition more so than simply remembering a skills name or filling out a worksheet once. The more you practice and use the skills, the more likely you are to find them useful in the moment you truly need them. Over time and with lots of practice most people find skills become automatic and replace maladaptive skills and behaviors. So practice, practice, and don’t give up!

The Four Modules:

 

Mindfulness

 

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....

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....

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...

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...

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...

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

 

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...

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...

Identifying & Describing 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. It’s very...

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...

Interpersonal Skills

 

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...

Interpersonal Cheerleading Statements

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...

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...

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