Crisis Mode
You’re at a 9/10 emotionally and about to send a rage text.
What would Marsha do?
STOP or TIPP (full credit for either if justified)
You feel intense shame and want to isolate.
What would Marsha do?
Opposite Action
Your partner cancels plans last minute and you want to explode.
What skill?
STOP and DEARMAN
You think: “They hate me.” No evidence.
Skill?
Check the facts
You decided to go with the flow and attend an impromptu movie night
What's the skill?
How skills and/or accumulating positives
You want to self-harm because you feel numb and empty.
What skill would Marsha use?
TIPP (if high intensity) OR Pros & Cons (if not physiologically escalated)
You feel overwhelmed/upset but dont know why.
What skill would Marsha recommend you check in with?
PLEASE and mindfulness of current emotion
You need something but are afraid to ask.
What would Marsha do?
DEARMAN
You can’t stop thinking about an event that happened in the past or that is going to happen in the future.
What would Marsha tell you to do?
Distract with ACCEPTS
You keep avoiding responsibilities.
Skill?
Opposite Action
You acted on a target behavior and you’re not sure what you could have done differently or how to manage future triggers?
What would Marsha do?
Behavioral Analysis (BA)
You’re overwhelmed and don’t know what you’re feeling.
What skill would be effective?
Check the Facts or Mindfulness of Current Emotion
You've used DEAR to set a boundary and your partner is giving you push back, what part of DEARMAN would you use next?
Negotiate and Mindful/Broken record
What skill is I want to get better and I fear change &
I'm working hard and I need to work harder?
Dialectics
You want to reduce emotional vulnerability long-term.
What acronym?
PLEASE
You’re feeling overwhelmed and just not sure what skill to use.
You think…what would Marsha say to do?
Reach out for phone coaching
Your emotion is valid for the situation but the intensity is a 10/10 - what would Marsha do?
TIPP
You want to spend time with your partner and they're exausted after a long shift of work, you acknowledge where they're coming from - what skill is this?
Validation
You believe, “If I were stronger, I wouldn’t feel this way.”
What DBT concept challenges this?
Dialectics and radical acceptance
“Pain is inevitable. ______ is optional.”
What would Marsha say?
Suffering
You feel like the emotion will kill you.
What does DBT call this and what skill applies?
Emotion Mind + Distress Tolerance
You’re angry and it fits the facts — but acting on it will destroy a relationship.
What do you do now?
Opposite Action to the ineffective urge
You want to say no but feel guilty.
Skill?
FAST
You keep replaying a fight in your head.
Skill?
Mindfulness of Current Thought
You feel empty and directionless.
Skill?
Values clarification or Build Mastery