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Practices

Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.

Narrowed down

24 practices
DBT skills remove filterAny ordinary day remove filterClear all
Area
Low mood and hard feelings 18Yourself and your limits 6
How long you have
A minute 7Five minutes 9Twenty minutes 5Longer 3
Who it is written for
Me 22A practitioner 18Someone I care about 17
Where you are right now
Coping, mostly 17Struggling right now 5Getting ready for something 2
On your own, or with someone
On my own 20Involves someone else 4
Theme
When you use something to cope 15Your worth is not conditional 3Tolerate distress 3Notice the pattern and flex 3
Approach · DBT skills
ADHD skills 512Medical and treatment 436Core 279Body based 215CBT 181Mindfulness 110Gottman 64Emotionally focused 39DBT skills 24Trauma informed 17Narrative 10Grief 5Parts work 2
When · Any ordinary day
Any ordinary day 24Under stress 10Coming and going 4After a row 4In a change 1

Before you go anywhere near the hard memory, you need to be able to stay in your own body while something difficult is happening in it. That capacity is part of the work, not a delay before it starts.

Phase based approaches put this first for a plain reason: people who cannot bear the arousal either drop out or push through and come away worse. If…

LongerTolerate distressDBT skillsQur’an 3:200

You were shaped with care. On a day you feel worthless, that is a feeling, not a fact.

Feeling worthless is weather, not the ground. The ground is that you were made well.

A minuteYour worth is not conditionalDBT skillsQur’an 95:4

Stop measuring your inside against other people's outside. Run your own race.

Comparison is a game rigged to make you lose. Turn your eyes back to your own path.

A minuteYour worth is not conditionalDBT skillsQur’an 4:32

Your worth is not your output. A bad day at work does not lower your value as a person.

You are not a scoreboard. Performance rises and falls; your worth is not pinned to it.

Five minutesYour worth is not conditionalDBT skillsQur’an 17:70

Looking for a whole subject rather than a single practice? Start from the nine areas.