Dbt.tools

ABC Please Skill

WebABC Please Skill. The ABC PLEASE skill is about taking good care of ourselves so that we can take care of others. Also, an important component of DBT is to reduce our …

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Emotional Regulation Skills

WebEmotional Regulation Skills. Emotions are helpful and important. They communicate information to us about our environment and our experience. Goals of Emotional …

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Cope Ahead Skill

WebThe Cope Ahead skill is intended to have us consider how we might be prepared in some way to help us reduce stress ahead of the time. When we are asked to do some task, it …

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Opposite Action Skill

WebRemember: 1. If we want an emotion to stick around or increase, continue to do the action as above. 2. If we want an emotion to go away or become less uncomfortable, do the …

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Interpersonal Effectiveness Skills

WebThe aim is to strengthen current relationships, build new and satisfying relationships, and end those relationships that are unhealthy or toxic. It is important to create and maintain …

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Build Mastery Skill

WebBuild Mastery Skill. You can build mastery by doing things you enjoy. Whether it is reading, cooking, cleaning, fixing a car, working a cross word puzzle, or playing a musical …

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Boundary Building Skill

WebBoundary Building Skill. Our emotional health is related to the health of our boundaries. When we grow up in a dysfunctional family or one that was chaotic, learning to use …

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Problem Solving Skill

WebThis skill specifically helps us to collect the facts and take steps to solve a problem for which we can change. There are a number of steps to effective problem solving: 1. Stop long …

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“ABC Please” Skill

WebThe ABC PLEASE skill is about taking good care of ourselves so that we can take care of others. When we take good care of ourselves, we are less likely to be vulnerable to …

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“ABC Please” Skill

WebAlcohol is a depressant and can lower your mood. Some drugs are stimulants and can artificially and suddenly raise your energy level. Both can lead to impulsive decision …

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“STOP” Skill

WebThe STOP skill consists of the following sequence: Stop, Take a step back, Observe, Proceed. Stop. When you feel that your emotions seem to be in control, stop! Don’t …

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