Mood Boosters
You don't feel like starting a task, but taking the first small step can help build motivation.
What is just getting started?
Thinking, "If I can't do it perfectly, I won't do it at all."
What is thinking in extremes (All-or-Nothing Thinking)?
Healthy Alternative: I can do well without being perfect.
This DBT skill stands for Stop, Take a Step Back, Observe, and Proceed Mindfully.
What is STOP? Pause before reacting. Notice what's happening and choose your next step carefully.
S = Stop
T = Take a step back
O = Observe
P = Proceed mindfully
Bring your attention back to right now.
What is mindfulness?
Mindfulness means paying attention to the present moment instead of getting stuck in the past or future.
What matters most to you: health, family, work, peace of mind, or something else?
What are my values?
Our values often guide our reasons for change.
Cleaning one shelf instead of the whole room is an example of this strategy.
What is breaking a task into smaller steps?
I should never make mistakes.
What is having unrealistic expectations (Should Statements)?
Healthy Alternative: Mistakes help me learn and grow.
This is the part of you that balances feelings and facts.
What is Wise Mind?
When your emotions and your logic work together to help you make good decisions.
Breathe in for 4, breathe out for 4, and count each breath.
What is counted breathing? Or Box Breathing
Counting breaths can slow your body down and help your mind focus.
How would finishing tasks on time make life easier?
What are benefits of change?
Even small improvements can reduce stress and increase confidence.
Going for a walk, calling a friend, or listening to music can help improve this.
What is your mood?
know this will end badly.
What is catastrophizing?
Healthy Alternative: I don't know what will happen yet.
When anger tells you to yell, but you choose to speak calmly instead, you are using this skill.
What is Opposite Action?
Name 5 things you can see around you.
What is grounding?
Grounding helps bring your attention back to the present when stress or anxiety takes over.
Imagine yourself six months from now after making positive changes. What do you notice?
What is looking ahead?
Picturing success can help strengthen motivation and hope.
This common habit sounds like, "I'll do it tomorrow."
What is procrastination? Or "Not Today"
Thinking you know what someone else is thinking about you.
What is assuming I know what others think (Mind Reading)?
Healthy Alternative: I can't know what they're thinking.
This skill uses cold water, exercise, breathing, and relaxation to calm emotions fast.
What is TIPP? Using your body to calm strong emotions quickly.
T = Temperature (cold water, ice pack)
I = Intense Exercise
P = Paced Breathing
P = Paired Muscle Relaxation
Tighten your shoulders, then let them relax.
What is progressive muscle relaxation?
This skill helps release tension that builds up in the body.
How would managing my time differently help me?
What are my goals for change?
I might have more balance, fewer deadlines, and more time for things I enjoy.
Completing one small goal often makes it easier to keep going. This is called building _____.
What is momentum?
That happened once, so it'll happen again.
What is thinking one bad experience means it will always happen OR (Overgeneralization)
Healthy Alternative: One experience doesn't predict the future.
This skill means accepting reality, even when it is difficult or unfair.
What is Radical Acceptance?
Notice your experience without calling it good or bad.
What is non-judgmental awareness?
This skill helps us observe our experiences with curiosity instead of criticism
Speak to myself like a supportive friend.
What is encouragement?