DBT Skills
Dialectical Behavior Therapy - Building a Life Worth Living
Developed by Marsha Linehan, DBT combines cognitive-behavioral techniques with mindfulness practices from Eastern philosophy. It was originally created to treat borderline personality disorder but has proven effective for a wide range of emotional difficulties.
What is DBT?
DBT stands for Dialectical Behavior Therapy. The word "dialectical" refers to balancing opposites - particularly the balance between acceptance and change.
The Dialectical Philosophy
- Acceptance: You're doing the best you can AND you need to try harder
- Validation: Your feelings are valid AND you can work to change them
- Balance: Life requires navigating between emotional mind and logical mind
DBT teaches practical, concrete skills organized into four modules. These skills help you manage intense emotions, navigate interpersonal relationships, tolerate distress, and live more mindfully.
The Four DBT Skills Modules
Each module contains specific skills you can learn and practice in your daily life.
Mindfulness
Learn to be present in the moment, observe without judgment, and increase awareness of thoughts and feelings.
Key Skills:
Distress Tolerance
Develop skills to survive crisis situations without making things worse, and accept reality as it is.
Key Skills:
Emotion Regulation
Understand and manage intense emotions, reduce emotional vulnerability, and increase positive experiences.
Key Skills:
Interpersonal Effectiveness
Learn to ask for what you need, say no effectively, and manage relationships while maintaining self-respect.
Key Skills:
Core DBT Concepts
Wise Mind
The balance between Emotional Mind (feelings-driven) and Reasonable Mind (logic-driven). Wise Mind integrates both emotion and reason to make balanced decisions.
Radical Acceptance
Completely accepting reality as it is, without fighting or judging it. This doesn't mean approving of the situation, but acknowledging what is true in the present moment.
Opposite Action
When your emotion doesn't fit the facts, act opposite to your emotional urge. For example, if you feel like isolating due to sadness, reach out to others instead.
PLEASE Skills
Take care of your body to reduce emotional vulnerability: treat Physical illness, balance Eating, avoid mood-Altering substances, balance Sleep, and get Exercise.
Who Can Benefit from DBT?
While originally developed for borderline personality disorder, DBT skills are helpful for anyone who struggles with:
- Intense, overwhelming emotions
- Impulsive behaviors
- Self-harm or suicidal thoughts
- Relationship difficulties
- Emotion regulation problems
- Chronic feelings of emptiness
- Difficulty tolerating distress
- Substance abuse
Important: This educational content is for informational purposes only. If you're experiencing suicidal thoughts or self-harm urges, please contact a mental health professional or crisis helpline immediately.
Practice DBT Skills Daily
Reading about DBT skills is the first step. Our interactive exercises help you practice and master these life-changing techniques.