Coping Skills
This type of coping skill helps calm the body by slowing your breathing and relaxing your muscles.
deep breathing
A person, place, or thing that increases the urge to use is called this.
Trigger
Mindfulness is the practice of paying attention to the present moment without this.
judgment
This DBT skill helps you stay grounded by focusing on the present moment.
Mindfulness
The first step in preventing relapse is being aware of these early warning signs
triggers or red flags
Writing down your thoughts and feelings to process them is known as this coping tool.
Journaling
This strategy involves leaving a situation that feels unsafe for your recovery.
Exit Plan
Focusing on the feeling of your feet on the ground is an example of this
Grounding
This DBT module teaches you how to manage intense emotions without making the situation worse.
Distress tolerance
Having people you can call when struggling is part of this support tool.
support network
This grounding technique uses your five senses to bring you back to the present moment.
5‑4‑3‑2‑1 method
Cravings usually peak and fade within this amount of time
20–30 minutes
This type of breathing involves inhaling for 4 seconds, holding for 4, and exhaling for 4
Box breathing
This skill helps you check whether your emotions fit the facts of the situation.
checking the facts
This type of plan outlines what to do when you feel at risk of relapse
relapse prevention plan
Doing something enjoyable, like listening to music or drawing, is called this type of coping.
healthy distraction
This strategy helps reduce cravings by shifting your focus to a simple physical action, like squeezing a stress ball or holding something cold
sensory grounding tool
This mindfulness skill involves noticing your thoughts and feelings without trying to change them, simply letting them come and go
non‑reactive awareness
This interpersonal effectiveness skill helps you ask for what you need or say no while maintaining relationships and self‑respect.
DEAR MAN
Relapse often begins emotionally or mentally before this final stage
physical relapse
This coping skill involves challenging negative thoughts and replacing them with more balanced ones.
cognitive reframing
This skill helps you pause during a craving by checking in with your body and emotions to understand what you truly need in that moment
self‑awareness or emotional check‑in
This mindfulness practice involves eating slowly and noticing taste, texture, and smell.
mindful eating
This advanced DBT skill helps you balance acceptance and change by holding two truths at the same time.
dialectical thinking
This relapse‑prevention strategy involves identifying patterns in past relapses or close calls so you can recognize them earlier in the future.
analyzing your relapse cycle