Quick Guide: Essential DBT Skills

A quick reference of a few of the most helpful and accessible skills available through DBT:

Mindfulness

• Observing
  • Notice your thoughts, feelings, and surroundings without judgment or reaction. This builds awareness and calm. 

• Describing
  • Put words to what you’re experiencing to better understand and manage your emotions and thoughts. 

Distress Tolerance

• TIP  (Temperature, Intense exercise, Paced breathing) 
  • Use quick physical techniques like cold water, intense exercise, or paced breathing to calm your mind and body fast. 

• Radical Acceptance
  • Accept -not approve- reality as it currently is, not how you wish it would be, to reduce suffering and to mindfully redirect forward. 

Emotional Regulation

• Opposite Action
  • Do the opposite of what your emotions urge you to do, breaking negative cycles and building healthier habits. 

• Checking the Facts
  • Check if your emotional reactions fit the facts to avoid reinforcing unhelpful assumptions and ease emotional pain. 

Interpersonal Effectiveness

• DEARMAN (Describe, Express, Asset, Reinforce, Mindful, Appear-confident, Negotiate)
  • A step-by-step way to communicate clearly and respectfully to get your needs met while honoring others.