DBT SKILLS

 

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:

  • Observe
  • Describe
  • Participate

    Using the How Skills:

  • Non-judgmentally
  • One-mindfully
  • Effectively

    DISTRESS TOLERANCE
    Using Crisis Survival: Distraction with Wise Mind Accepts

  • AActivities
  • CContributing
  • CComparisons
  • EEmotions – use opposite
  • PPushing Away
  • TThoughts
  • S Sensations
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