Dialectical Behavior Therapy: DBT Skills, Worksheets, Videos

DBT Core Skills

Mindfulness

Become aware of your thoughts and emotions. Observe yourself without judgment.

Emotion Regulation

Manage emotions. Change unproductive emotions. Create positive emotions.

Distress Tolerance

Deal with difficult situations. Cope with pain. Become confident and resilient.

Interpersonal Effectiveness

Ask for what you want. Say no. Manage conflict. Create relationships.

DBT focuses on learning and applying four core skills

Dialectical Behavior Therapy (DBT) focuses on teaching people strategies to help them live their best and most productive life. DBT is often used to help people with depression, anxiety, borderline personality disorders, addictions, eating disorder, and PTSD.

There are four core skill sets that you master to help you problem solve and deal with issues:

Mindfulness - the core skill in DBT is being able to non-judgmentally observe yourself and your surroundings. You will become more aware of the physical and mental triggers that cause runaway emotions.
Distress Tolerance - deal with painful situations. When you can't change the situation, learn how to tolerate it, accept it, and move forward.
Emotion Regulation - learning to make your emotions work for you. Learn to recognize when an emotion is unproductive and change it into a more productive emotion.
Interpersonal Skills - change the way you communicate so you get more out of your relationships. Learn to communicate what you want. Become comfortable saying no.

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