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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

4 practices
DBT skills remove filterComing and going remove filterClear all
How long you have
A minute 3Five minutes 1
On your own, or with someone
On my own 2Involves someone else 2
Theme
Hold a boundary 2Ask and say no well 2
Approach · DBT skills
Medical and treatment 32ADHD skills 20CBT 11Core 6Body based 5DBT skills 4Gottman 4Grief 2Emotionally focused 2Mindfulness 2Narrative 1Trauma informed 1
When · Coming and going
Any ordinary day 24Under stress 10Coming and going 4After a row 4In a change 1

Be firm and warm at once: gentle tone, steady eyes, clear ask. Neither doormat nor bulldozer.

Softness of manner and firmness of content are not opposites. Hold the point kindly.

A minuteAsk and say no wellDBT skillsQur’an 31:19

Ask plainly: name the facts, say how you feel, say what you want, in a few clear sentences.

Drop the hinting. State the situation, your feeling, and the request. Clear is kind.

Five minutesAsk and say no wellDBT skillsQur’an 17:53

A kind, clear no is a full answer. You can decline without a long defence.

You do not owe a case file for every no. Warm, brief, and firm is enough.

A minuteHold a boundaryDBT skillsQur’an 7:199

Every yes you do not mean spends a yes you do. Guard what you commit to.

Saying yes to everything is a slow way of letting yourself down. Protect your real priorities.

A minuteHold a boundaryDBT skillsQur’an 2:195

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