DBT Skills
Asking yourself, “What’s the most helpful action for me right now?” reflects this DBT concept of choosing recovery behaviors even when emotions are intense.
What is Wise Mind?
Emotions can last a few seconds to minutes, but this keeps them going longer (hint: has to do with thoughts.)
What is rumination (or our thoughts)?
This skill involves allowing uncomfortable sensations or urges to be there without trying to avoid or change them.
Example: Letting the urge to binge or restrict rise without acting on it.
What is willingness?
Slowing and softening the breath to calm the nervous system before or after a challenging eating moment.
Example: Taking deep breaths before trying a fear food.
What is compassionate breathing?
This system in the body creates emotional responses (hint: fight or flight).
What is the nervous system?
Cooling your body temperature or slowing your breath before a meal uses this DBT distress-tolerance acronym.
What is TIPP?
Challenging a thought like “I failed” and replacing it with a balanced truth is this CBT skill.
What is cognitive restructuring?
ACT teaches you to allow emotions to be present instead of fighting or suppressing them. Example: Allowing anxiety around a meal to rise and fall naturally instead of restricting.
What is acceptance?
This part of self-compassion reminds you that suffering is a normal human experience.
Example: Remembering that many people struggle with body image or food anxiety.
What is common humanity?
Sitting with a trusted friend, family member, or support person during meals uses this recovery strategy.
What is using meal support?
This is the skill used to stop impulsive behaviors and “ride the wave” of emotion.
What is distress tolerance?
This type of thinking error includes using extremes like “I ruined everything; the day is lost” after one eating slip.
What is all-or-nothing thinking?
This ACT principle helps guide behavior based on what truly matters to you rather than on fear or ED demands.
Example: Eating with family because relationships and connection matter to you.
Answer: What are values?
This skill helps transform harsh self-talk like “I’m disgusting” into warmer, more supportive statements.
Example: Changing it to, “I’m having a hard moment, and I deserve kindness.”
What is compassionate self-talk?
Eating a fear food, wearing comfortable clothes instead of “ED-approved” outfits, or allowing rest challenges this ED habit.
What is breaking food or body rules?
Checking “Am I tired? Overwhelmed? Lonely?” before assuming food-related fear is the issue comes from this DBT tool.
What is the PLEASE skill (checking physical/emotional needs)?
This CBT skill involves noticing the “sentences in your head” that come up during stressful moments.
ED Example: Noticing the thought, “I can’t eat this snack—it’s too many calories.”
What is identifying automatic thoughts?
ACT encourages small, meaningful actions toward your goals, even when difficult feelings are present.
Example: Eating snacks on schedule even when anxiety shows up.
What is committed action?
This skill challenges perfectionism by reminding yourself that you don’t need to handle everything flawlessly.
Example: Recognizing, “It’s okay that this meal felt scary—humans feel fear.”
What is giving yourself permission to be human?
Including family, friends, therapists, or support groups in recovery creates this type of protective resource.
What is a support network?
Doing a nurturing activity instead of engaging in an ED behavior is this DBT strategy.
What is Opposite Action?
CBT teaches that emotions can feel true, but they aren’t this. Example: Feeling “fat” after eating does not mean your body actually changed.
What are facts?
This ACT skill involves labeling thoughts as just thoughts: “I’m having the thought that…”
Example: Saying, “I’m having the thought that I need to ‘make up for’ this meal.”
What is thought defusion?
Setting limits that protect you emotionally—even from yourself.
Example: Saying no to bodychecking or diet discussions with friends.
What is setting compassionate boundaries?
Most people experience at least one of these during recovery, but it does not mean failure.
What is a setback or lapse?