DBT

Skills for strong feelings: notice them, check them, and choose what you do next.

Problem solving

When a feeling fits the facts, the situation itself may need to change.

  1. Name the problem in one sentence, just the facts.
  2. Pick one small goal you could reach this week.
  3. List a few ways to get there, even imperfect ones.
  4. Choose one, take the first step, then notice how it went.

Radical acceptance

When a feeling fits the facts and the situation can’t be changed right now, fighting reality tends to add suffering on top of pain.

  1. Notice the thought “this shouldn’t be happening,” and let it pass.
  2. Say to yourself: “This is what is happening right now.”
  3. Soften your body: loosen your hands, drop your shoulders, breathe out slowly.
  4. Ask what you can still choose, even if it’s small.
More DBT tools coming soon
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