You are on page 1of 5

DBT Skills Used

M T W Th F Sa Su

Wise Mind: Accessed wisdom. Know truth. Be centered and calm. Balanced Emotional Mind and Reasonable Mind. Meditate.
1. Realized aferwards that I should have used skill. 2. Thought about skill but chose not to use it.

Observe: Just notice the experience. Teflon mind. Control your attention. Smell the roses. Experience what is happening.
Core Mindfulness

Describe: Put experiences into words. Describe to yourself what is happening. Put words on the experience.
Participate: Enter into the experience. Act intuitively from wise mind. Practice changing the harmful and accepting yourself.
Nonjudgmental stance: See but dont evaluate. Unglue your opinions. Accept each moment.
One-mindfully: Be in-the-moment. Do one thing at a time. Let go of distractions. Concentrate your mind on the task at hand.
Effectiveness: Focus on what works. Learn the rules. Play by the rules. Act skillfully. Let go of vengeance and useless anger.
Objective effectiveness: DEAR MAN: Describe. Express. Assert. Reinforce. Mindful. Appear confident. Negotiate.
Relationship effectiveness: GIVE: Gentle. Interested. Validation. Easy manner.
Realized aferwards that I did use skill efectvely. 4. Mindfully tried to use skill but wasnt efectve. 5. Mindfully used skill efectvely.


Self-respect effectiveness: FAST: Fair. No Apologies. Stick to values. Be Truthful. Cheerleading.

Prioritizing: Ranking the importance of your objective, the relationship, and self-respect.
Challenging myths and beliefs: Dispute the thoughts and beliefs that reduce interpersonal effectiveness.
Options for intensity: Determining how strongly to ask for or say no to something.
Identifying primary emotions: Use the model of emotions to identify your primary emotions.
Checking the facts: Identify the facts of the situation (rather than thoughts, interpretations, or beliefs).
Problem solving: Identify the problem, check the facts, identify your goal, brainstorm solutions, evaluate solutions, put a solution into
Opposite action: Change emotions by acting opposite to the current emotion (when it isnt justified). Approach rather than avoid.
Emoton Regulaton

Acquire positives in the short term: Doing pleasurable things that you can do now.
Acquire positives in the long term: Making choices that match morals and values.
Build mastery: Try to do one (hard or challenging) thing a day to make yourself feel competent and in control.
Cope ahead: Imagine how you would skillfully cope with a situation before you are in it.
PLEASE: Reduce vulnerability, treat: Physical illness, balance Eating. Avoid drugs, balance Sleep. Exercise daily.
Letting go of emotional suffering: Attending to emotional experiences.
STOP: Stop. Take a step back. Observe. Proceed mindfully.
TIP: Temperature. Intense exercise. Progressive muscle relaxation. Paced breathing.
Distract: Wise Mind ACCEPTS Activities. Contributing. Comparisons. Emotions. Pushing away. Thoughts. Sensations.
Self-soothe with the 5 senses. Enjoy sights, sounds, smells, tastes and touch. Be mindful of soothing sensations.
Fill in the number for the degree to which you used the skill:

IMPROVE the moment: Imagery. Meaning. Prayer. Relaxation. One thing in the moment. Vacation. Encouragement.
Pros and cons: Identify the +/- aspects of tolerating distress and the +/- aspects of not tolerating distress (acting on impulse)
Observing your breath: Breathing to center yourself.
Half-smile: If you cant change your feelings, change your face. Create posture of acceptance, willingness, and openness to experience.
Awareness exercises: Focus attention on allowing yourself to tolerate distress.
Radical acceptance: Choose to recognize and accept reality. Freedom from suffering = acceptance from deep within, not approval.
Distress Tolerance

Turning the mind: Choosing over and over again to accept even though emotion mind wants to reject reality.
Willingness: Doing what is needed in each situation.
Urge Surfing: Notice the intensity of your urge change like a wave. Accept that the urge is there without distracting or acting on it.
Adaptive Denial: Tell yourself you only have to tolerate this for 5 min., then do it again for 5 min., etc. Just For Today
Alternate Rebellion: Replace destructive rebellion with other ways to rebel against authority, conventions, and boredom
Validate yourself
Validate someone else

Recognized need for skill but didnt know which one. (Check which day of the week)