The most effective way to access skills in a crisis is to practice them regularly when you are calm. You learn and practice the Heimlich maneuver before someone is choking. You learn and practice swimming in the shallow end before going to the deep end. You learn and practice driving a car in the parking lot before attempting to go on to the highway. DBT skills are the same as any other skill you have learned throughout your lifetime. They need to be practiced at least once per day.

Mindfulness

• States of Mind

• What Skills

• How Skills

Practice Exercises

Distress Tolerance

• Distract

• Improve the Moment

• Half Smiling

• Willingness

• Turning the Mind

• Alternate Rebellion

• Self Soothe

• Pros and Cons

• Breathing Exercises

• Awareness

• Radical Acceptance

Emotion Regulation

• Reduce Vulnerability

• Identify Emotions

• Describing Emotions

• Myths About Emotions

• The Function of Emotions

• Pleasant Activities

• Building Mastery

• Build Positive Experiences

• Letting Go of Painful Emotions

• Riding the Wave of Emotions

• Opposite Emotional Action

Why did I feel upset?

How can I take care of my feelings?