I copy and pasted my “Quick Guide to DBT” from all of my DBT stuff. These are all 29 DBT skills with a quick description. You can check out the other post’s to learn further about the different skills and how to use them in your day to day life.
Always feel free to send me any questions or comments you have!!!
Core Mindfulness Skills
Wise mind is the integration of Emotion Mind and Reasonable Mind. Wise Mind is the part of each person that can KN OW and experience the truth. It is almost always quit; it has a certain peace. It is when you know something in a centered way.
Observe: just notice
Notice internally or externally without getting caught up in the experience. Experience without reacting to your experience. Just the facts, avoid interpretations or assumptions
Describe: put into words
When a feeling or thought arises, or you do something, acknowledge it. Describe to yourself what is happening. Put a name on your feelings. Call a thought just a thought, a feeling just a feeling.
Participate: in the moment you’re in
Enter wholly into an activity, becoming one with the activity. It is when you completely throw yourself into something. It is spontaneous behavior to a certain extent, although you can do it mindfully.
See but don’t evaluate. Take a nonjudgmental stance. Just the facts. Focus on the “what”- not the “good” or the “bad”; “wonderful” or “terrible”; “can” or “can’t”; “should” or “should not.”
One-Mindfully: in the moment
Do one thing at a time and focus on what you are doing or whom you are with. Let go of distractions and go back to what you are doing
Effectiveness: focus on what works
Do what is needed for each situation. Stay away from a judgmental stance. Play by the rules. Act as skillfully as you can, meeting the needs of the situation you are in. Keep an eye on your objectives and what you need to do to get them.
Interpersonal Effectiveness Skills
Attending to relationships
Attend to your relationships as you would a garden. Use skills to not let hurts or problems build up; end hopeless relationships; resolve conflicts; and find ways to show the people in your life that you care about the relationship.
Balancing Priorities and Demands
Using skills to balance the things you do that are important to you (priorities) with the things that others want you to do (demands) in order to maintain structure and to have a life that is neither too full nor too empty
Use skills to balance the things you want to do or find pleasurable with the shoulds (obligations) in order to maintain a reciprocal relationship
Using Interpersonal Cheerleading Statements
Use Statements to give yourself permission to state your opinion, ask for what you need or want, to say no to unwanted requests and to act effectively. Cheerleading statements are MYTH BUSTERS!
Factors to Consider and Review Intensity Level
Review Handout #6 to think through whether it is appropriate for you to ask for something or to say no to a request. Also consider how intensely you want to change the situation or to accept it as it is- adjust priorities accordingly.
Review Interpersonal Priorities
Review the priorities of the situation: Which is most important: 1) getting what you want 2) maintaining the relationship or 3) maintaining your self-respect?
Objective Effectiveness: DEAR MAN
Goal: to get what you want. Describe, Express, Assert, Reinforce, (stay) Mindful, Appear confident and Negotiate
Relationship Effectiveness: GIVE
Goal: is to get or maintain relationships. Be Gentle, act Interested, Validate, use an Easy manner
Self- Respect Effectiveness: FAST
Goal: keep or improve liking of yourself: Be Fair, no Apologies, Stick to your values, be Truthful
Emotion Regulation Skills
Observe/ Describe Emotions
Identify your current emotion(s) and intensity level, examine the prompting event, interpretation, your body changes/sensations, body language, your action urges, what you said or did, and notice the after effects
Reduce emotional vulnerability with PLEASE
Treat PhysicaL illness( take medications as prescribed), balance Eating, Avoid mood-altering drugs or alcohol, balance Sleep, get Exercise.
Try to do one thing a day to make you feel competent and in control
Increase positive emotions/ experiences
Short-term: Do pleasant things that are possible NOW. Long-term: Make changes in your life so that positive events will occur more often. Build a “life worth living.” Set long-term goals and start working on them Avoid Avoiding, Attend to Relationships, be Mindful of Positive Experiences and be Unmindful of worries.
Lettings Go of Emotional Suffering/ Mindfulness of current emotion
Experience emotions without judging them or trying to block them or distract from them. Observe and Describe your emotions just as they are
Opposite Action (fear, anger, guilt/shame, sadness)
Change emotions by ACTING opposite to the current action urge with Fear, Anger, Guilt/Shame, or Sadness/Depression.
Distress Tolerance Skills
Wise Mind Distracts with ACCEPTS
Activities; Contributing; Counting-Your-Blessings; Emotions (opposite); Pushing away; Thoughts; Sensations
Self-soothe with the five senses
Use self-nurturing skills through Vision, Hearing, Smell, Taste and Touch.
IMPROVE the moment with:
Imagery, create Meaning, Prayer, Relaxation, One-thing-in-the-Moment, Vacation, Encouragement
Pros and Cons
Make a list (to do behavior and not to do behavior). Review the list to help get yourself back into Wise Mind.
Accepting reality with breathing, half smiling and awareness exercises
Review the Guidelines for Accepting Reality, Observing- your-breath, Half- Smile, and Awareness exercises
Turning the Mind to Willingness
Choose to be WILLING to Radically Accept reality. Use Wise Mind to have a life worth living (i.e., cooperation, be open, compromise, be helpful, compassionate, understanding, allowing and effective.) Do it over and over and over again. This is the first step towards the Acceptance Road.
Freedom from suffering requires ACCEPTANCE (not approval) from deep within of what REALITY IS in THIS MOMENT. Let yourself go completely with what is. Let go of fighting reality (willfulness= ineffective behaviors). ACCEPTANCE allows you to move on.