DBT Skills Summaries
One-page summaries of each DBT skills module.
DBT teaches four sets of skills for managing emotions and relationships.
Core Mindfulness
Being present without judgement. • Observe: Notice without getting caught up • Describe: Put words to experiences • Participate: Throw yourself fully into the moment
Distress Tolerance
Getting through crisis moments without making things worse. • TIPP: Temperature, Intense exercise, Paced breathing, Paired muscle relaxation • ACCEPTS: Distraction skills • Radical Acceptance: Accepting reality as it is
Emotion Regulation
Understanding and managing emotions. • ABC PLEASE: Reduce vulnerability • Check the Facts • Opposite Action
Interpersonal Effectiveness
Getting what you need while keeping relationships. • DEAR MAN: Getting what you want • GIVE: Maintaining relationships • FAST: Maintaining self-respect