Mindfulness
This is seeing the value of both reason and emotion; the wisdom inside each person; bringing together left and right brain.
Wise Mind
Don't move a muscle! Step back! Observe, then proceed mindfully. Somewhat of a misnomer, really.
The STOP Skill
An incremental step to both the opposite action and problem-solving skills, this essential skill helps to identify whether or not our emotions fit a given situation - and what we can do to change them.
Check the Facts
It's the middle path of communication: not passive or aggressive, it espouses mutual respect, equality, personal, and yielding the best outcomes.
Assertive
Replacing the conjunction "but" with this three-letter word often reveals a unique Dialectic in one's phrasing.
"AND"
One of the five W's, these skills are comprised of observing, describing, and participating - mindfully, of course.
The WHAT Skills
Intended to be used before one has crisis urges, this skill helps to evaluate the benefits (and costs) of engagement as well as resistance.
Pros and Cons
A stark contrast to how we might feel and act. Regulation - both with body language and behaviors - is the main focus for this skill.
Opposite Action
Perhaps the most well known of the DBT skills, the "R" in the DEAR MAN skill stands for this.
Reinforce / Reinforcement
Actions, bodily sensations, thoughts; don't forget prompting event, or even consequences: just a few of the links in this.
Behavior Chain
These skills - made up of "nonjudgmentally," "one-mindfully," and "effectively" - can be thought of as the mechanics within mindfulness.
The HOW Skills
Triggering feel-good hormones (also known as endorphins), it's the "I" in the TIP skill. Doctor approved, of course.
Intense Exercise
If the intensity of emotions in a given situation is justified, this is the skill to use to help "sort things out." Although he didn't mean to, Vanilla Ice made mention of this, followed by the line "...check out the hook while my DJ revolves it."
Problem Solving
Any relationship worth keeping needs maintenance; this skill - made up of gentleness, interest, validation, and using an easy manner - is just the trick.
The GIVE Skill
A daily metric for identifying urges, emotions, behaviors, and - most importantly - the application of effective skills, as well as how beneficial they are in their use.
DBT Diary Card
It's acceptance plus change: not veering over to one side or the others.
The Middle Path
Radical Acceptance
Rough times anticipated? This skills helps one anticipate the possible problem, name the emotions and behaviors associated, select a coping skill to apply, and imagine using it successfully. Don't forget to relax afterward.
Cope Ahead
Aretha Franklin was on to something when she sang "R-E-S-P-E-C-T." This skills applies that concept to the self.
The FAST Skill
It's one of the oldest tricks in the book (you do it automatically), but intentionally and fully is what allows you to bypass your parasympathetic nervous system and really...slow...things...down.
Deep Breathing
Beginning with an automatic thought, then an extreme opposite, and finally, a few thoughts in the middle, this acrostic (also a boy's name) is intended to bring one close to the middle path.
TOM (Thought, Opposite Thought, Middle)
Applied radical acceptance; doing what's needed in each situation; being effective; listening to Wise mind; in short, the opposite of Willfulness.
Willingness
Taking care of your body, three square meals a day, no illicit substances, adequate rest, and good exercise are the hallmarks of this DBT skill.
The PLEASE skill
Also known as a large, intelligent corvid, in this context it's a conflict resolution and negotiation skill that asserts the validity of both party's needs.
The RAVEN Skill
A psychologist by training, but also a self-admitted patient with Borderline Personality Disorder, this woman is credited as the founder of DBT.