DBT works best one skill at a time. The list below follows the classic module order — start with Mindfulness and work down, or jump straight to whatever today calls for. Every skill page links to the next one, so you can just keep going.
Mindfulness
Explore DBT mindfulness skills. Learn about the states of mind, 'What' skills, and 'How' skills to build present-moment awareness.
States of Mind
Learn about the three States of Mind in DBT: Emotional Mind, Rational Mind, and Wise Mind. Discover how to access Wise Mind for balanced decision-making.
1 min read'What' Skills
Explore the 'What' skills in DBT mindfulness: Observe, Describe, and Participate. Learn how to practice these skills to enhance present-moment awareness.
1 min read'How' Skills
Master the 'How' skills in DBT mindfulness: Nonjudgmentally, One-Mindfully, and Effectively. Learn how to apply these skills in daily life.
1 min readMindful Practices
Explore mindfulness practices to strengthen your DBT skills. Learn guided exercises and everyday techniques to stay present and focused.
1 min readBody Scan
Learn how to practice the Body Scan mindfulness exercise. Build awareness and release tension by focusing on each part of your body.
1 min readDeep Breathing
Learn how to practice Deep Breathing, a mindfulness technique to reduce stress and stay present. Follow these step-by-step instructions to master this skill.
2 min read5-4-3-2-1 Exercise
Learn the 5-4-3-2-1 Exercise, a mindfulness grounding technique that uses your senses to bring you to the present moment.
Distress Tolerance
Explore Distress Tolerance in DBT. Learn skills like Crisis Survival, Radical Acceptance, and Self-Soothe to manage difficult emotions and situations.
Crisis Survival Skills
Learn Crisis Survival Skills in DBT, including STOP, TIPP, and ACCEPTS, to manage overwhelming emotions and situations effectively.
1 min readRadical Acceptance
Learn about Radical Acceptance, a DBT skill that helps you embrace reality as it is to reduce emotional suffering and find peace in difficult situations.
2 min readSelf-Soothe
Learn how to practice Self-Soothe, a DBT skill that uses your senses to comfort and calm yourself during times of distress.
4 min readDialectical Abstinence
Learn about Dialectical Abstinence in DBT. Discover how to balance change and acceptance in recovery from addictive behaviors.
Emotion Regulation
Explore Emotion Regulation in DBT. Learn how to understand, reduce vulnerability to, and change emotional responses with practical strategies.
Understanding Emotions
Understand the purpose and function of emotions in DBT. Learn how emotions influence your thoughts and behaviors and how to work with them effectively.
1 min readReducing Emotional Vulnerability
Learn strategies for reducing emotional vulnerability with DBT, including the ABC PLEASE framework for emotional resilience and balance.
1 min readChanging Emotional Responses
Learn techniques in DBT for changing emotional responses. Shift overwhelming or unhelpful emotions with strategies like opposite action and problem-solving.
Interpersonal Effectiveness
Explore Interpersonal Effectiveness in DBT. Learn skills like DEAR MAN, GIVE, and FAST to communicate effectively, build relationships, and maintain self-respect.
DEAR MAN
Learn the DEAR MAN skill in DBT to assertively communicate your needs, set boundaries, and achieve your objectives effectively.
1 min readGIVE
Learn the GIVE skill in DBT to strengthen relationships by using respect, empathy, and validation. Maintain harmony while balancing your needs.
1 min readFAST
Learn the FAST skill in DBT to maintain self-respect during interpersonal interactions. Assert your needs while staying true to your values.
Not sure where to start?
Mindfulness is the foundation everything else builds on.
Start with Mindfulness