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    DBT Skills Cheatsheet

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    The document provides an overview of core DBT skills organized into four categories: Mindfulness Skills, Distress Tolerance Skills, Emotion Regulation Skills, and Interpersonal Effectiveness Skills. Each category lists specific skills and provides brief descriptions or explanations of how to apply each skill.

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    DBT Skills Cheatsheet

    Uploaded by

    A
    4K views5 pages
    The document provides an overview of core DBT skills organized into four categories: Mindfulness Skills, Distress Tolerance Skills, Emotion Regulation Skills, and Interpersonal Effectiveness Skills. Each category lists specific skills and provides brief descriptions or explanations of how to apply each skill.

    Original Description:

    An infographic outlining the basic DBT skills as a useful reminder for regular practice

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    The document provides an overview of core DBT skills organized into four categories: Mindfulness Skills, Distress Tolerance Skills, Emotion Regulation Skills, and Interpersonal Effectiveness Skills. Each category lists specific skills and provides brief descriptions or explanations of how to apply each skill.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4K views5 pages

    DBT Skills Cheatsheet

    Uploaded by

    A
    The document provides an overview of core DBT skills organized into four categories: Mindfulness Skills, Distress Tolerance Skills, Emotion Regulation Skills, and Interpersonal Effectiveness Skills. Each category lists specific skills and provides brief descriptions or explanations of how to apply each skill.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    DBT SKILLS

    CHEATSHEET

    CORE WHAT

    MINDFULNESS HOW

    ACCEPTS
    DISTRESS
    IMPROVE
    TOLERANCE
    TIPP

    EMOTION PLEASE

    REGULATION BUILD MASTERY

    DEAR MAN
    INTERPERSONAL
    INTERPERSONAL
    GIVE
    EFFECTIVENESS
    DISTRESS TOLERANCE SKILLS
    EFFECTIVENESS SKILLS
    AUZ MEDIA
    LEXXO MEDIA, INC. FAST
    Infographics
    Infographics are
    are visual
    visual representations
    representations ofof
    data, making complex info easier to share
    data, making complex info easier to share
    and digest.
    and digest. When making
    When makng yoursimply
    your own, own,
    simply organize
    organize your your images,
    images, charts,
    charts, and
    and text.
    text. Finally,
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    your sources.
    sources.
    CORE
    MINDFULNESS
    SKILLS

    OBSERVE

    WHAT DESCRIBE

    PARTICIPATE

    NON-JUDGEMENTALLY

    HOW ONE-MINDFULLY

    EFFECTIVELY

    2013, SENIOR
    DATA MANAGER
    DIVEFLIP, INC.

    2018, DATA SCIENTIST Infographics are visual representations of


    data, making complex info easier to share
    LEXXO MEDIA, INC. and digest. When making your own,
    simply organize your images, charts, and
    Infographics are visual representations of text. Finally, cite your sources.
    data, making complex info easier to share
    and digest. When makng your own, simply
    organize your images, charts, and text.
    Finally, cite your sources.

    CONTACT: HELLO@REALLYGREATSITE.COM
    DISTRESS
    TOLERANCE
    SKILLS
    A ACTIVITIES
    Use positive activities you enjoy

    C CONTRIBUTE
    Help out others in the community

    C COMPARISONS
    Compare yourself to those less fortunate

    EMOTION OPPOSITES

    ACCEPTS E Make yourself feel something different by provoking


    humour or happiness

    P PUSH AWAY
    Temporarily focus on something else

    T THOUGHTS
    Force yourself to think about something else

    SENSATIONS
    S Do something that has a strong sensation,
    like take a cold shower or eat spicy food

    I IMAGERY
    Imagine a relaxing environment

    M MEANING
    Find meaning or purpose in what you're
    feeling

    P PRAYER
    Either pray to the god you worship or

    IMPROVE R
    simply chant a mantra
    RELAXATION
    Take deep breaths, relax your muscles
    ONE THING IN THE MOMENT
    O Keep yourself in the present by focusing all
    your attention on the task at hand

    V VACATION
    Take a short break from it all
    ENCOURAGEMENT
    E Be your own cheerleader by telling yourself
    you will get through it

    T TEMPERATURE

    I INTENSE EXERCISE

    TIPP P PACED BREATHING

    P PAIRED MUSCLE RELAXATION


    EMOTION
    REGULATION
    SKILLS
    P PHYSICAL
    Get proper treatment if you're sick...

    L ILLNESS
    ..and treat any illnesses

    E EATING

    PLEASE
    Eat a balanced, healthy diet.

    A AVOID MOOD-ALTERING DRUGS


    Stay away from non-prescribed medication & drugs

    S SLEEP
    Get the right amount of sleep - not too much
    or too little

    E EXERCISE
    Get an effective amount of exercise

    M MINDFUL TO EMOTION

    A ACT OPPOSITE TO EMOTION

    S
    MASTERY T
    SELF-VALIDATION

    TURN THE MIND

    E EXPERIENCE BUILDING POSITIVES

    R RADICAL ACCEPTANCE

    TEMPERATURE

    TIPP INTENSE EXERCISE

    PACED BREATHING

    PAIRED MUSCLE RELAXATION


    INTERPERSONAL
    EFFECTIVENESS
    SKILLS
    D DESCRIBE
    one's situation

    E EXPRESS
    why this is an issue and how you feel

    A ASSERT
    yourself by asking for what you want

    R
    DEAR MAN M
    REINFORCE
    your position by offering positive consequences

    MINDFUL
    of the situation by focusing on what you
    want & ignoring distractions

    A APPEAR
    confident even when you don't feel it

    NEGOTIATE
    N with hesitant people & come to a
    comfortable compromise

    GENTLE
    G Use appropriate language while avoiding verbal
    or physical attacks, putdowns, judgement, &
    sarcasm

    INTERESTED
    I Act interested in what is being said when someone

    GIVE
    is talking to you, such as maintaining eye contact,
    asking questions, & avoiding distractions

    V VALIDATE
    Show understanding & sympathy to others'
    situations

    E EASY MANNER
    Be calm & comfortable

    F FAIR
    Be fair to yourself & others

    APOLOGIES
    A Don't apologise more than once for something that

    FAST
    has been done ineffectively or was ineffective

    S STICK TO ONE'S VALUES


    Stay true to what you believe in

    T TRUTHFUL
    Don't lie

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