DBT SKILLS

MINDFULNESS SKILLS States of Mind:      Reasonable Mind      Emotion Mind      Wise Mind Using the What Skills:      Observe      Describe      Participate Using the How Skills:      Non-judgmentally      Effectively      One-mindfully:          Conscious Breathing          Doing One Thing at a Time          A Day of Mindfulness Mindfulness Practice Exercises

DISTRESS TOLERANCE SKILLS Using Crisis Survival: Distraction with Wise Mind Accepts      A Activities      C Contributing      C Comparisons      E Emotions - use opposite      P Pushing Away      T Thoughts      S Sensations Using Self Soothe with five senses:      Taste      Smell      See      Hear      Touch Using Improve the moment:      I Imagery      M Meaning      P Prayer      R Relaxation      O One thing at a time      V Vacation      E Encouragement Using Pros and Cons Guidelines for Accepting Reality:      Observing your Breath      Half Smiling      Awareness Willingness Turning your mind (Distract)                                                          EMOTION REGULATION SKILLS Using Reduce Vulnerability: (Please)      P & L Treat Physical Illness      E eating      A Altering Drugs (except those prescribed)      S Sleep      E Exercise Identifying Emotions Describing Emotions Myths about Emotions The Function of Emotions:      Communicate & Influence      Organize and Motivate      Self Validation Adult Pleasant Activities Using Build Mastery Build Positive experiences Pay Attention to Positives Opposite to emotion action Letting Go of Painful Emotions Riding the wave of Emotions

INTERPERSONAL EFFECTIVENESS SKILLS

Interpersonal Effectiveness Overview Using Objectiveness Effectiveness: (Dear Man) D Describe E Express A Assert R Reinforce M Mindful A Appear Confident N Negotiate Using Relationship Effectiveness: (Give) G Gentle I Interested V Validate E Easy Manner Self-respect effectiveness: (Fast) F Fair A Apologies (no Apologies) S Stick to value T Truthful Myths about Interpersonal Effectiveness Cheerleading Statements for Interpersonal Effectiveness Options for Determining Intensity of the Situation Situations for Interpersonal Effectiveness Factors Reducing Interpersonal Effectiveness

	OTHER DBT-RELATED SKILLS Affirmations Behavior Chain Analysis Cognitive Distortions Diary Cards Emotion Regulation for the Holidays Learning DBT Takes Time Levels of Validation Ways to Deal with people in Crisis The Myth of DBT Self-Help Groups Ways to Deal with People in Crisis Panic List What is Self Help?

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