Dialectical Behavioural Therapy (DBT) Resource Bundle (386 pages)

Distress tolerance skill A.C.C.E.P.T.S Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations. Strategies for distracting oneself from distressing emotions T.I.P.P Temperature –Intense Exercise –Paced breathing and – Paired muscle relaxation. Use in times of crisis or high emotional states like when you feel overwhelmed and your emotions Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement. Replace the immediate event that has caused unpleasant emotions, with a more positive act, Interpersonal Effectiveness skill G.I.V.E Gentle, Interested, Validate, and Easy Manner. Techniques to help individuals communicate more effectively, maintain relationships, and enhance their social interactions. F.A.S.T Fair, Apologies, Stick to Values, and Truthful. Regulate their emotions, manage stress, and improve their interpersonal relationships. D.E.A.R.M.A.N Describe, Express, Assert, and Reinforce Assists to develop effective interpersonal communication that will help us get our needs met and develop healthy relationships with others. are going to consume you. I.M.P.R.O.V.E

Emotional Regulation skill A.B.C Accumulating positive emotions, Building

mastery, Coping ahead P.L.E.A.S.E

.Treating Physical illness, balancing Eating, avoiding substances, balancing Sleep, and getting Exercise Helps prioritize healthy eating as part of their mental health treatment plan. S.T.O.P When you begin to feel like your emotions are getting out of control, Stop, take a step back, observe, and proceed mindfully. Mindfulnss skill what Observing. Describing. Participating. how

Nonjudgmentally. One mindfully.Effectively. r.a.i.n

Recognize your experience, allow it to be as it is, investigate it with curiosity, and nurture it with self-compassion. wise mind Integrate your emotions with the facts of the situation.