DBT Skills

Learn to access your Wise Mind — the integration of emotional and rational mind — for balanced decision-making.

Practice the core mindfulness skills: what to do (observe, describe, participate) and how to do it (non-judgmentally, one-mindfully, effectively).

Cultivate a non-judgmental approach to your thoughts, feelings, and experiences.

Use Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation to rapidly reduce emotional intensity.

Practice accepting reality as it is — not as you wish it were — to reduce suffering.

Stop, Take a step back, Observe, and Proceed mindfully — a crisis survival skill.

Change your emotional state by acting opposite to your emotion's action urge.

Examine whether your emotional response fits the facts of the situation.

A structured approach to asking for what you need and saying no effectively.

Maintain your self-respect in relationships: be Fair, no Apologies, Stick to values, be Truthful.

Maintain relationships with: be Gentle, act Interested, Validate, use Easy manner.

Practice the foundational mindfulness skills of observing and describing experience without judgment.

Reduce emotional vulnerability by caring for your Physical health, treating iLlness, balancing Eating, Avoiding mood-altering substances, balancing Sleep, and getting Exercise.

Track your emotions, urges, and skill use throughout the week. (Landscape format)

Phone-friendly vertical daily layout — one card per day with tap-to-rate circles for emotions, urges, and skills.

Create a personalized crisis safety plan with coping strategies and support contacts.