This DBT Skill encourages using the five senses to self-soothe during stressful moments. By engaging with vision, hearing, smell, taste, and touch, individuals can foster mindfulness, grounding, and emotional resilience. Reflecting on personal preferences can enhance the application of these soothing techniques.
The Wise Mind A.C.C.E.P.T.S. skills provides valuable strategies in an easy to remember acronym to help tolerate stressful moments and navigate difficult emotions. By engaging in activities, contributing to others, practicing gratitude, and managing thoughts in simple ways, you can enhance well-being.
The Distress Tolerance module emphasizes practical techniques to manage overwhelming emotions. By using cold stimuli, engaging in intense exercise, pacing your breathing, and practicing progressive muscle relaxation, individuals can effectively soothe themselves during distressing moments. Each method promotes a gentle pathway to regain emotional balance and resilience.
DBT Skills Training Module: Emotion Regulation The DBT skill Troubleshoot Emotion Regulation encourages flexibility and persistence when managing intense emotions. Not every skill will work perfectly in every situation, and that’s okay. This skill involves practicing willingness to alternate between different strategies if one isn’t as effective in the moment. For example, if distraction doesn’t help, you… Continue reading Troubleshoot Emotion Regulation
DBT Skills Training Module: Emotion Regulation The DBT skill Manage Extreme Emotions is a powerful approach to staying grounded when emotions feel overwhelming. It begins with mindfulness—observing and describing your current emotional experience without judgment. By identifying what you’re feeling and naming it, you create a sense of distance from the emotion, making it easier to respond… Continue reading Manage Extreme Emotions
DBT Skills Training Module: Emotion Regulation The DBT skill Let Go of Emotional Suffering teaches us the transformative power of acceptance. At its core, this skill is about acknowledging the things in life that cannot be changed while focusing on what can be. By practicing acceptance, we free ourselves from the ongoing emotional pain that comes from… Continue reading Let Go of Emotional Suffering
DBT Skills Training Module: Emotion Regulation The DBT skill Cope Ahead is a proactive strategy for managing difficult situations by imagining yourself skillfully navigating them before they even happen. This skill involves visualizing the upcoming challenge, identifying potential obstacles, and mentally rehearsing how you will use effective coping strategies to manage your emotions and actions. By practicing… Continue reading Cope Ahead
Healthy habits are an important part of managing mood swings, depression, anger, irritability, and other emotions that cause distress. Use the following acronym to Reduce Emotional Vulnerability by remembering to stay S.T.R.O.N.G. Work on these skills, monitor your progress, and master them one by one.
The Emotion Regulation module emphasizes acquiring long-term positives through intentional life changes, relationship building, and mindfulness. It encourages individuals to list desired positive events and take actionable steps toward achieving them. Participants are advised to focus on immediate joys, ignore worries about their duration, and embrace their right to enjoy positive experiences.
This Emotion Regulation Skill from DBT Skills Training helps you learn how to Acquire Positives in the Short Term.
Inner Renovations Toolbox 