Dialectical behavior therapy (DBT) is one of the most popular and effective forms of therapy used to treat borderline personality disorder (BPD). DBT emphasized building essential skills in four key areas: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. These are four areas that people with BPD typically find challenging. However, with regular practice of these skills, real improvements can be made. With time and practice, these skills become more natural and can replace the maladaptive behaviors associated with BPD.

We have created guides to many of the skills taught within DBT, although this list is not yet comprehensive. We will continue to update this list as we add more. This page will work as a landing point for those wishing to learn more about DBT skills or those who are looking for a refresher.

If there are DBT skills we’ve not yet covered that you’d like to see here, please let us know in the comments below and we will work to add them as soon as we can.

Mindfulness

Non-Judgmental Stance: Learn how to adopt a mindset that avoids labeling thoughts, emotions, or actions as “good” or “bad”. This can help reduce emotional reactivity and reduce black-and-white thinking.

OBSERVE: Pay attention to your thoughts, feelings, and sensations without trying to change them. Simply experience them and be present in the moment.

Walking The Middle Path: Find the balance between extreme thoughts, emotions, or behavior and embrace opposing perspectives while finding a middle ground.

Wise Mind: Learn how to integrate your emotional mind and logical mind so that you can make balanced decisions.

Distress Tolerance

IMPROVE: Manage distress by using Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation (mental or physical), and Encouragement.

Opposite Action: Practice acting in a manner opposite to emotional urges when those emotions aren’t helpful. This can reduce distress and help regulate emotions.

Radical Acceptance: Fully acknowledge reality as it is to reduce the suffering you’d otherwise experience by resisting or denying reality.

TIPP Exercise: A distress tolerance skill using Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation to quickly reduce extreme emotions. Useful for crisis situations.

Emotional Regulation

Building Mastery: Engage in activities that help you to develop competence and confidence.

Interpersonal Skills

DEARMAN: Learn how to express your needs or set boundaries by using Describe, Express, Assert, Reinforce, Mindful, Appear confident, and Negotiate strategies.

GIVE: A skill for building and maintaining relationships by practicing Gentleness, Interest, Validation, and maintaining an Easy manner.