DBT Skills Sections

mindfulness

Participate with awareness - develop a solid internal sense of yourself - control your attention - make “wise” decisions - be fully present - slow down & take things in -  get a “pause” before acting  - Decrease patterns of judgment towards yourself and others

Interpersonal effectiveness

Get what you want - Keep or develop positive relationships - Improve self-respect - Determine the right intensity when asking / saying no - Create healthy boundaries - End destructive relationships.

emotion regulation

Learn the process of how emotions work - Determine what you are feeling more clearly - Understand the purpose of your emotions - Discern whether or not your emotions fit the present situation - Learn to turn down the volume on emotions when needed - Increase positive emotions - Be emotionally resilient

Distress Tolerance

Manage crises effectively - Use distractions - Self-soothe & relax - Increase your ability to deal with negative emotions - Accept reality as it is - Stop suffering - Create a life worth living

dialectics / walking the middle path

Be balanced - Recognize multiple points of view in a situation - Learn to effectively compromise  - Validate yourself and others - Get others to change - Create change in yourself - End black and white thinking or All or none behaviors