DBT SKILLS LIST
This is a very basic outline list of the DBT skills for convenient reference. For a complete list with links to where they appear on the website, click here.
Learning to be mindful, to focus, to breathe will help make the application of the modules be more effective. It is paramount to your success in reducing stress and coping.
Remember: Sometimes the skills will not work. This is when you need to quickly go to the Distress Tolerance module and take taking a vacation from the situation that you are in, practice radical acceptance, do a lot of self soothe, and distract activities.
The key to success is the practice of DBT skills.
Overview of DBT skills (4 basic modules)
MINDFULNESS (Wise Mind)
Using the What Skills:
Using the How Skills:
E Emotions - use opposite
P Pushing Away
Using Crisis Survival: Distraction with Wise Mind Accepts
Using Self Soothe with five senses:
Using Improve the moment:
O One thing at a time
Using Pros and Cons
Using Accepting Reality:
Turning your mind
P & L Treat Physical Illness
A Altering Drugs (no drugs unless it is medication to be taken as prescribed by your doctor)
Using Reduce Vulnerability: (Please)
Using Build Mastery
Build Positive experiences
Be mindful of current emotion
Opposite to emotion action
A Appear Confident
Using Objectiveness effectiveness: (Dear Man)
Using Relationship Effectiveness: (Give)
E Easy Manner
Self-respect effectiveness: (Fast)
A Apologies (no Apologies)
S Stick to value