DBT Skills
This distress tolerance skill encourages you to change your body chemistry quickly using temperature, intense exercise, paced breathing, and progressive relaxation.
What is TIPP?
This CBT technique involves examining evidence for and against a thought to determine whether it is accurate.
What is Cognitive Restructuring?
This term refers to the ability to recover and adapt after adversity or stressful events.
What is Resilience?
This communication skill involves giving full attention, reflecting back what was heard, and asking clarifying questions.
What is Active Listening?
This cognitive distortion occurs when someone assumes they know what another person is thinking.
What is Mind Reading?
This emotion regulation skill involves treating physical illness, balancing eating, avoiding mood-altering substances, balancing sleep, and getting exercise.
What is PLEASE?
This thought-stopping technique may involve saying "Stop!" mentally or aloud when an intrusive thought appears.
What is Thought Stopping?
This mental health symptom involves persistent excessive worry that is difficult to control.
What is Anxiety?
These define what behaviors are acceptable or unacceptable in a relationship.
What are Boundaries?
This distortion involves expecting the worst possible outcome despite limited evidence.
What is Catastrophizing?
When reality cannot be changed, this distress tolerance skill involves fully accepting the situation as it is.
What is Radical Acceptance?
This CBT tool helps people identify situations, thoughts, emotions, and behaviors in a structured format.
What is a Thought Record?
This psychological process involves understanding and sharing another person's feelings.
What is Empathy?
In DBT interpersonal effectiveness, this skill helps people ask for what they need while maintaining self-respect.
What is DEAR MAN?
This thinking error occurs when someone sees situations as all good or all bad with no middle ground.
What is All-or-Nothing Thinking?
This emotion regulation strategy encourages doing the opposite of what an emotion urges when the emotion does not fit the facts.
What is Opposite Action?
Instead of accepting a negative belief as fact, CBT encourages asking this question about the belief.
What is "What's the evidence?"
This state is characterized by emotional, physical, and mental exhaustion resulting from prolonged stress.
What is Burnout?
This relationship characteristic involves honesty, reliability, and confidence in another person.
What is Trust?
This distortion happens when one negative event is viewed as a never-ending pattern of failure.
What is Overgeneralization?
This distress tolerance skill uses activities, contributing, comparisons, emotions, pushing away, thoughts, and sensations to distract from crisis feelings.
What is ACCEPTS?
This skill involves replacing an irrational or unhelpful thought with a more balanced and realistic one.
What is Cognitive Reframing?
This term describes a person's ability to recognize, understand, and manage emotions effectively.
What is Emotional Intelligence?
Rather than blaming others, healthy communication often uses these statements to express feelings and needs.
What are "I" Statements?
This cognitive distortion occurs when a person blames themselves for events outside their control.
What is Personalization?