DBT PRACTICE

MINDFULNESS

100

Take A Break 

One Song with no distractions 

200

Square/Box Breathing (three minutes) 

Breath In, Hold, Breath Out, Hold, Repeat 

300

Body Scan 

Feet, legs, hips, arms, chest, head, support. 

400

Random 

Give yourself a validation 

500

FIVE THINGS 

- Name five things you see 

- Feel four things around you 

- Listen to three sounds (if its quiet try to make different sounds) 

- Smell two different things 

- Take a second to taste 

EMOTIONAL REGULATION

100

Positive Moment 

Give and Receive a compliment 

200

STOP, THINK, SPEAK 

Giving yourself a pause before taking an action. 

Remember what you say and do is a choice that is in your control. 

300

PRO/CON

• Describe the crisis behavior you are trying to avoid.
• Examine the pros and cons of the crisis behavior / acting on your urges.
• Examine the advantages & disadvantages (or pros and cons) for each of the viable options.

400

ABC PLEASE 

• A- Accumulate positive emotions by doing things that are pleasant.
• B- Build mastery by doing things we enjoy. Whether it is reading, cooking, cleaning, fixing a car, working a cross word puzzle, or playing a musical instrument. Practice these things to build master and in time we feel competent.
• C- Cope Ahead by rehearsing a plan ahead of time so that we can be prepared to cope skillfully.
• P- Physical iLLness - get treated and take medications as prescribed.
• E- Eat balanced meals in order to avoid mood swings.
• A- Avoid mood-Altering substances and have mood control.
• S- Sleep maintenance so you can enjoy your life.
• E- Exercise to maintain high spirits.

500

Body Care 

Take care of your mind by taking care of your body.

• Name a Sleep hygiene habit
• Name a healthy food you like 
• Avoiding drugs and alcohol
• Name an exercise you like

Can you do these things more often? 

DISTRESS TOLERANCE

100

Improve the Moment 

Distraction 

Mindfulness tools 

Other tools

200

Ride the Wave 

Your emotion is the wave, you can choose to ride the wave out, fight the wave, dive under it, let it pass, etc... Riding the wave is accepting the emotion and letting it occur until you feel it subside, it comes to the beach peacefully 

300

Opposite Action 

This is about taking an action that is the opposite of what you usually would do. When we behave in a particular way then our emotions will follow suit. 

400

Radical Acceptance 

Accepting the way things are in the present moment, instead of trying to change them- 

How do you think this can be used in real life? 

500

TIPP 

Temperature 

Intense Exercise  

Paced Breathing 

Progressive Muscle Relaxation 

INTERPERSONAL EFFECTIVENESS

100

FAST

Fair: Be fair to both yourself and others.

Apologies: Unless it is necessary, do not apologize. You don’t have to apologize for a disagreement, a request, or even an opinion.

Stick to Your Values: Your values are essential. It’s vital not to neglect them just to be liked.

Truthful: Honesty is the best policy.

200

I feel statement 

I feel X when X occurs because X has been my experience. 

300

Random 

Think of someone that gave you kindness at any point in your life, Stranger, Partner, Friend, Co-Worker, Family Member 

400

GIVE

Gentle: It’s important to not attack or threaten.

Interested: Actively listening shows that you’re interested and helps the other person feel heard.

Validate: To validate someone means that you acknowledge their feelings and that you’re mindful of how you are interacting.

E: Be easy going with a light hearted attitude.

500

DEAR MAN 

Describe: This is where you clearly and concisely describe the situation focusing on facts without judgment. You leave out any opinions or interpretations in this step.

Express: You focus on “I” statements in order to express your feelings and emotions.

Assert: You’ll express what you want or need clearly and effectively.

Reinforce: Here you will focus on how you’ll reward the other person by them responding well to you. Often a simple “thank you” goes a long way.

Mindfulness: Be mindful of your goal with the interaction without getting distracted.

Appear confident: Even if you don’t feel confident, use body language that expresses confidence.

Negotiate: It’s important to know what your limits are and what you’re willing to accept. However, it’s equally important to be willing to compromise.