Important Disclaimer
This website is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing a mental health crisis, please contact a licensed mental health professional or call the 988 Suicide & Crisis Lifeline immediately.
Practice-First DBT Skills
Short, practical exercises you can actually use. Build capacity in calm moments, deploy in hard ones.
📅 Your Daily Loop
Check-in (1 min)
Name emotion, intensity, urge
One Exercise (5-8 min)
Pick from Practice page
Log & Reflect (1 min)
What helped? What shifted?
Four Core Skills
Distress Tolerance
Buy time safely: distract, soothe, leave the situation, count breaths. Short-circuit escalation.
Mindfulness
Observe → describe → non-judge. Attention as a trainable skill, thoughts as passing events.
Emotion Regulation
Name it → check the facts → opposite action. Work with emotions, not against them.
Interpersonal Effectiveness
Ask skillfully (DEAR MAN), keep relationships (GIVE), keep self-respect (FAST).