Mindfulness
This mindfulness skill means focusing your attention on one thing at a time, like listening fully when someone is talking.
One-Mindfully
This skill uses cold water, intense exercise, paced breathing, and muscle relaxation to quickly calm your body when emotions feel out of control.
TIPP
This skill encourages you to do the opposite of what your emotion urges you to do when that emotion is not helpful or does not fit the facts.
Opposite Action
This DBT skill helps you ask for what you want clearly and respectfully without hurting the relationship or yourself.
DEAR MAN
I help you focus on one thing at a time, not the past or the future. I ask you to notice without judging. What am I?
Mindfulness / Observe Nonjudgmentally
In DBT, this state of mind combines emotion and logic to help you make balanced decisions.
Wise Mind
When you distract yourself with activities, helping others, or counting objects in the room to get through a tough moment, you are using this skill.
ACCEPTS
Getting enough sleep, eating balanced meals, and avoiding substances are part of this skill that helps reduce emotional vulnerability.
PLEASE
When you say no to someone without feeling guilty, you are using this part of DBT’s interpersonal effectiveness.
FAST
When your anger shouts “strike back!” I whisper, “do the opposite.” I help your actions match the facts, not just the feeling. What am I?
Opposite Action
When you notice thoughts or feelings without judging them as good or bad, you are using this “How” skill.
Nonjudgmentally
This distress tolerance skill focuses on getting through a crisis by thinking about the pros and cons of acting on an urge versus staying in control.
Pros and Cons
Before reacting emotionally, this skill asks you to look at the facts of the situation to see if your feelings match what actually happened.
Check the Facts
Listening carefully, showing interest, and responding kindly are part of this DBT skill that helps you maintain relationships.
GIVE
I am a short, sharp trick to calm your body fast. Cold water, deep breaths, or holding ice are my friends. What am I?
TIPP
Taking slow breaths and noticing how your body feels in the chair is an example of this core mindfulness practice.
Observing
Using your five senses, like listening to music or holding something comforting, is part of this skill that helps you feel calmer in the moment.
Self-Soothe
Doing activities that make you feel proud, confident, or successful helps build this over time.
Mastery (Build Mastery)
In DBT, keeping your boundaries and standing up for yourself without aggression is called this.
Assertiveness
I am about asking for what you want or saying no. I teach you to keep respect for yourself and others. My name is also a handy acronym. What am I?
DEAR MAN
When you fully participate in an activity, like playing basketball or doing homework without distractions, you are using this mindfulness “What” skill.
Participating
This skill reminds you to accept reality as it is, even if you don’t like it, so you can stop fighting the situation and reduce suffering.
Radical Acceptance
This skill involves planning small enjoyable activities each day to increase positive emotions in the long term.
Accumulating Positive Experiences
Balancing getting what you need and keeping the relationship intact is the goal of this DBT skill set.
Interpersonal Effectiveness
I’m about accepting reality even when it hurts. Fighting me only makes you suffer more. I sound extreme, but I make life easier. What am I?
Radical Acceptance