
Welcome! This is a list of the Dialectical Behavioral Therapy skills and other information you will find on this site.
The Four Modules:
Mindfulness
- Observe
- Describe
- Participate
- Non-judgmentally
- One-mindfully
- Effectively
Distress Tolerance
- A Activities
- C Contributing
- C Comparisons
- E Emotions – use opposite
- P Pushing Away
- T Thoughts
- S Sensations
- Taste
- Smell
- See
- Hear
- Touch
- I Imagery
- M Meaning
- P Prayer
- R Relaxation
- O One thing at a time
- V Vacation
- E Encouragement
Pros and Cons
Willingness & Half Smile
Radical Acceptance & Turning your mind
- T Temperature
- I Intense Exercise
- P Paced Breathing
- P Paired with Muscle Relaxation
Emotion Regulation
- A Accumulate Positives
- B Build Mastery
- C Cope Ahead
- P & L Treat Physical Illness
- E Eating
- A Altering Drugs (no drugs unless it is medication to be taken as prescribed by your doctor)
- S Sleep
- E Exercise
Identifying & Describing Emotions
Interpersonal Effectiveness
Objectiveness Effectiveness: (DEAR MAN)
- D Describe
- E Express
- A Assert
- R Reinforce
- M Mindful
- A Appear Confident
- N Negotiate
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
Other Important Links
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Additional Resources
Mental Health Resources
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