Anxiety
This simple technique involves inhaling slowly through your nose, holding your breath, and exhaling slowly through your mouth. (Helps calm blood pressure and heart rate).
What is deep breathing?
This type of activity, even something as simple as taking a shower or making your bed, can help improve your mood by creating momentum.
What is behavioral activation?
When you count to 10, take a break, or walk away from a heated situation, you’re using this classic anger management strategy.
What is taking a time-out?
Before you reach for a harmful habit, ask yourself if you’re Hungry, Angry, Lonely, or Tired—this acronym helps identify triggers.
What is HALT?
You think, “If I’m not perfect, I’m a failure.” This is an example of this type of faulty thinking pattern.
What is all-or-nothing thinking (or a cognitive distortion)?
To bring yourself back to the present moment, this technique asks you to name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
What is the 5-4-3-2-1 grounding technique?
Spending time with supportive people, even when you don’t feel like it, can help fight the isolation that often comes with this mental health condition.
What is depression?
Instead of yelling or blaming, using statements like “I feel frustrated when…” is an example of this communication style.
What is assertive communication (or using “I” statements)?
Instead of fighting a craving, this technique involves noticing it like a wave, letting it rise and fall without acting on it.
What is urge surfing?
This CBT technique encourages you to notice and write down automatic negative thoughts, so you can later evaluate and change them.
What is thought journaling (or thought record)?
This practice involves paying nonjudgmental attention to your thoughts and bodily sensations in the present moment.
What is mindfulness?
Writing down 3 small things you’re thankful for each day is an example of this mood-boosting practice.
What is gratitude journaling (or practicing gratitude)?
This physical activity, such as going for a brisk walk or squeezing a stress ball, helps release built-up tension in the body.
What is using physical outlets (or exercise)?
Calling a sponsor, texting a friend, or going to a support meeting are examples of using this recovery-based resource.
What is a support system (or reaching out for support)?
This coping skill involves looking for the “bright side” or something positive that can come from a difficult situation.
What is finding silver linings (or positive reframing)?
You feel your heart racing before a presentation. You challenge the thought, “Everyone will laugh at me,” by asking, “What’s the evidence for and against this?” This is an example of this skill.
What is cognitive restructuring (or challenging negative thoughts)?
This involves treating yourself with kindness, especially when you’re struggling or feeling like a failure.
What is self-compassion?
Before reacting, this DBT skill encourages you to pause, observe your feelings, and choose your response—rather than acting on impulse.
What is the STOP skill?
(S = Stop Freeze—don’t react or speak. T = Take a Step Back: Pause, breathe, create space. O = Observe Notice your feelings, thoughts, and surroundings. P = Proceed Mindfully; Choose your response thoughtfully, considering goals and consequences.)
People, places, and situations that make you want to use are known as these—and identifying them helps prevent relapse.
What are triggers?
This CBT strategy helps you challenge unhelpful thoughts by asking questions like “What’s the evidence?” or “Is there another way to look at this?”
What is cognitive restructuring (or challenging negative thoughts)?
You’re anxious about going to a social event, but you still go—even if it feels uncomfortable. This coping method, often used in exposure therapy, helps reduce anxiety over time.
What is facing your fear (or exposure)?
Rather than trying to “fix” everything at once, this approach involves breaking overwhelming goals into small, achievable steps.
What is setting realistic goals (or SMART goals)?
If you notice that being hungry or tired makes you more irritable, you’re recognizing this important set of emotional risk factors.
What is HALT (Hungry, Angry, Lonely, Tired)?
Planning ahead for how you’ll handle a tempting or risky situation—before it happens—is called this.
What is coping ahead (or relapse prevention planning)?
When you stop fighting reality and accept what is, even if it’s painful, you’re using this DBT skill.
What is radical acceptance?