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  • Emotional Regulation Skills - Dialectical Behavior Therapy (DBT) Tools
    Learn more about Dialectical Behavior Therapy tools Emotional Regulation Skills Emotions are helpful and important They communicate information to us about our environment and our experience Goals of Emotional Regulation include: naming and understanding our own emotions, decrease the frequency of unpleasant emotions, decrease our vulnerability to emotions, and decrease emotional suffering
  • Opposite Action Skill - Dialectical Behavior Therapy (DBT) Tools
    Remember: 1 If we want an emotion to stick around or increase, continue to do the action as above 2 If we want an emotion to go away or become less uncomfortable, do the opposite action 3 If we want this skill to work, we must use opposite action all the way and believe that it will work
  • ABC Please Skill - Dialectical Behavior Therapy (DBT) Tools
    Learn more about Dialectical Behavior Therapy tools ABC Please Skill The ABC PLEASE skill is about taking good care of ourselves so that we can take care of others Also, an important component of DBT is to reduce our vulnerability When we take good care of ourselves, we are less likely to be vulnerable to disease and emotional crisis
  • STOP Skill - Dialectical Behavior Therapy (DBT) Tools
    S top When you feel that your emotions seem to be in control, stop! Don’t react Don’t move a muscle Just freeze especially those muscles around the mouth Freezing for a moment helps prevent you from doing what your emotions want you to do (which is to act without thinking) Stay in control Remember, you are the boss of your emotions Name the emotion – put a label on it
  • Cope Ahead Skill - Dialectical Behavior Therapy (DBT) Tools
    Cope Ahead Skill The Cope Ahead skill is intended to have us consider how we might be prepared in some way to help us reduce stress ahead of the time When we are asked to do some task, it is helpful to think through to the completion of the task All of us at one time or another have had to give a presentation Before the presentation, we likely wrote up some notes or did some research on the
  • “Opposite Action” Skill - Dialectical Behavior Therapy (DBT) Tools
    Practice Instructions: Over the next few days, practice the Opposite Action skill Find situations wherein your emotions seem to be in charge Stop and think about the situation, and then use the skill to change the unpleasantness of the situation Situation 1: What event occurred to trigger your emotion? Continue to the next page
  • Build Mastery Skill - Dialectical Behavior Therapy (DBT) Tools
    Build Mastery Skill You can build mastery by doing things you enjoy Whether it is reading, cooking, cleaning, fixing a car, working a cross word puzzle, or playing a musical instrument Learn as much as you can about the subject in order to be well versed Discuss what you have learned and write about what you have learned Practice these things to build mastery and in time, feel competent
  • Positive Self-Talk Skill - Dialectical Behavior Therapy (DBT) Tools
    Learn more about Dialectical Behavior Therapy tools Positive Self-Talk Skill Sometimes all we have is the power of our own self-talk There are hundreds of stories of people in dire situations who believed they had no more energy to carry on, yet they survived Examples of this include Victor Frankl who survived a concentration camp Another example is Donald Driver, who was raised in
  • Distress Tolerance Skills - Dialectical Behavior Therapy (DBT) Tools
    Distress Tolerance Skills DBT emphasizes learning to bear pain skillfully because pain and distress are part of life and cannot be entirely avoided Tolerance is necessary during any behavior change because impulsive behavior would interfere Distress tolerance is the ability to perceive the environment as it is, without demanding that it be different
  • “STOP” Skill - Dialectical Behavior Therapy (DBT) Tools
    What emotion did you experience? How intense was the emotion you experienced? Continue to the next page Find more online: DBT tools 1 of 2 “STOP” Skill Were you able to just freeze? If so, how did it feel to be in control? (circle one, answer below)





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