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DBT Cheat Sheet

DBT Cheat Sheet


Dialectical Behavioral Therapy (DBT) focuses on four core skills modules to improve coping and emotional regulation, these skills include: 

Mindfulness: Cultivating present-moment awareness without judgment for reduced emotional reactivity and improved focus. These include the 'What' and 'How' skills. 
Distress Tolerance: Learning to endure distressing situations without impulsive or harmful behaviors, using strategies like ""TIP"" and ""ACCEPTS"" for quick recall.
Interpersonal Effectiveness: Enhancing communication and assertiveness to maintain healthy relationships, employing the ""DEAR MAN"" approach.
Emotion Regulation: Developing strategies to identify and manage intense emotions, utilizing techniques like ""PLEASE"" and ""VITALS"" to foster emotional stability and balance.

By acquiring these skills, individuals can gain better control over their emotions, enhance relationships, and improve overall well-being. This cheat sheet includes all of these skills and more,  presented in a way that makes it easier to reference the skills and remember the acronyms associated with each skill. 


8.5 x 11 inches



  • 1 PDF File


This file is for personal use only and cannot be altered, reproduced or resold commercially.

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