DBT Skills
This skill helps to trigger chemical changes to decrease symptoms through breathing.
Paced Breathing
This skill helps you to challenge the validity your thoughts.
Thoughts on Trial
This component is the most important aspect of ACT and is where the therapy receives it's namesake from. It is used to overcome feelings of powerlessness.
Acceptance
This skill helps the individual to identify coping strategies they have used in the past to determine if the individual can reengage with those supports or strategies in the present, by examining a person's life events.
Narrative Timeline
This type of meditation requires an individual to imagine a place that they like and includes the sounds, smells, and tactile sensations of the world around them in their mind.
Safe space meditation.
This DBT Skill Uses the 5 Senses
Self-Soothe
This skill, also a key aspect of DBT, helps the individual to calm their mind in order to slow their thoughts.
Meditation
This component of ACT requires the individual to observe their thoughts without reacting to them.
Cognitive Diffusion
This skill uses a tree to help clients to discuss the past present and future in a healthy, safe environment
Narrative Therapy Tree.
This skill is 1 of a 4 part coping skill designed to help clients to process through distress and involves using physical sensations of something that is cold.
Temperature in TIPP.
This DBT skill, used in the distress tolerance phase of DBT, helps an individual to make a decision on how to proceed.
Pros and Cons List
Another skill used in DBT, This CBT skill helps change the behavioral chain into something less destructive ands more manageable by using your muscles.
Progressive Muscle Relaxation
This component of ACT requires the client to identify what is important to them and their lives.
Values.
This technique helps clients to pull their issue outside of themselves by personifying their issue and giving it a name.
Externalization Technique
This skill, which can be done it a box but is not required, is a breathing technique that helps suffers of anxiety and panic attacks.
Box Breathing
This DBT skill, used in the emotional regulation phase of DBT, is used to cope with feelings without reacting on an urge.
Urge Surfing.
This CBT skill, usually used in the beginning of therapy, helps the client to track their daily experiences to look for patterns of behavior and emotion.
Self-Monitoring.
This component of ACT requires the individual to dedicate themselves to carrying out the action that is required for change.
Commitment.
This skill has clients write down their daily stressors in order to talk about them with their therapist or in group at a later time.
Journaling
This skill involves one person sharing their experience with a therapist or a friend.
Talk Therapy.
This Skill must be performed first before you can regulate your emotions.
Identify your feelings.
This CBT skill helps clients to overcome the effects of depression and social anxiety by becoming active in activities that the individual finds pleasurable.
Behavioral Activation.
This component of ACT, also used in meditation, helps the client to get their mind off of the future or past.
Contacting the Present moment.
This is the most important aspect, or action, of narrative therapy and requires a listener.
Talking.
This skill uses a lot of movement to decrease the individual's stress while they are distresses. It is a DBT coping skill. In addition, this skill helps to release endorphins that produce a positive mood.
Intense Exercise.