The following is available at: ( w //positivepsychology.com/dbt-dialectical-behavior-therapy/ )
Learning to be mindful, to focus, to breathe will help make the application of the modules be more effective. It is paramount to your success in reducing stress and coping.
Remember: Sometimes the skills will not work. This is when you need to quickly go to the Distress Tolerance module and take taking a vacation from the situation that you are in, practice radical acceptance, do a lot of self soothe, and distract activities.
The key to success is the practice of DBT skills.
Overview of DBT skills (4 basic modules)
MINDFULNESS (Wise Mind)
Using the What Skills:
Observe
Describe
Participate
Using the How Skills:
Non-judgmentally
One-mindfully
Effectively
DISTRESS TOLERANCE
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
Using Accepting Reality:
Willingness
Turning your mind
Radical Acceptance
EMOTION REGULATION
Using Reduce Vulnerability: (Please)
P & L Treat Physical Illness
E eating
A Altering Drugs (no drugs unless it is medication to be taken as prescribed by your doctor)
S Sleep
E Exercise
Using Build Mastery
Build Positive experiences
Be mindful of current emotion
Opposite to emotion action
INTERPERSONAL EFFECTIVENESS
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