Coping Gifts
This DBT skill helps calm your body fast by changing your breathing, temperature, or movement.
TIPP skills
This means paying attention to the present moment on purpose.
Mindfulness
This DBT skill involves naming your emotions instead of ignoring them.
Identifying emotions
This DBT skill helps you ask for what you want or say no respectfully.
DEAR MAN
This DBT skill would help when family gatherings feel overwhelming.
Distress tolerance (accept variations)
This is using your five senses to help yourself feel calmer.
Self-soothing
This mindfulness skill is about noticing what’s happening without judging it.
Observe
This acronym helps reduce emotional vulnerability by taking care of your body.
PLEASE
This part of DEAR MAN means clearly stating what you want.
Assert
This skill would help you stay calm in loud or crowded spaces.
Mindfulness or TIPP
This skill means accepting reality as it is instead of fighting it.
Radical acceptance
This skill means putting words to what you notice.
Describe
This skill helps you change an emotion by doing the opposite action.
Opposite action
This skill focuses on keeping self-respect while communicating.
FAST
This skill helps when emotions don’t match the facts.
Check the facts / Opposite action
This DBT skill helps you get through a hard moment without making it worse.
Distress tolerance
This skill means doing one thing at a time, fully.
Participate
This is when emotions feel more intense because you’re tired, hungry, or stressed.
Emotional vulnerability
This DBT skill helps you maintain relationships while setting boundaries.
GIVE
This skill would help you politely leave a situation.
DEAR MAN / setting boundaries
Holding ice, taking a cold splash, or paced breathing are examples of this skill set.
TIPP
This DBT skill helps you stay in the moment instead of thinking about the past or future.
Mindfulness
Changing sleep, food, or routines can help regulate emotions using this DBT concept.
PLEASE skills
Using a calm tone, being respectful, and sticking to your point are parts of this skill.
Interpersonal effectiveness / DEAR MAN
This DBT skill helps you cope with stress without making things worse.
Distress tolerance