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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

5 practices
A minute remove filterDBT skills remove filterUnder stress remove filterClear all
Area
Low mood and hard feelings 4Yourself and your limits 1
How long you have · A minute
A minute 5Five minutes 3Twenty minutes 1Longer 1
Who it is written for
Me 5A practitioner 3Someone I care about 3
Where you are right now
Coping, mostly 3Struggling right now 2
Theme
Tolerate distress 3Act on your values 1Validate yourself and others 1
Approach · DBT skills
Core 78Body based 53Mindfulness 32Emotionally focused 20CBT 20ADHD skills 13Trauma informed 11Medical and treatment 9Gottman 8Grief 6DBT skills 5Parts work 2
When · Under stress
Any ordinary day 7Under stress 5After a row 3Coming and going 3

When a feeling pushes you to hide or lash out and it does not fit the facts, gently do the opposite.

Fear says withdraw; step forward. Anger says strike; soften. When the urge misfits reality, act against it.

A minuteAct on your valuesDBT skillsQur’an 23:96

Wise mind is not a calmer version of you. It is the state where what you feel and what you have thought through are both in the room, and neither has thrown the other out.

In practice it means you can feel the heat in your chest and still choose the next sentence. Neither half is the enemy: pure logic talks you out of…

A minuteTolerate distressDBT skillsQur’an 12:18

Let your face go. Unclench the jaw, let the lips lift very slightly, and let the loosening carry back through your head and shoulders.

You are not pretending to be happy and nobody has to see it. The face holds a lot of the tension of a bad state, and it is one of the few parts you…

A minuteTolerate distressDBT skillsQur’an 10:12

You are allowed to put something down. Put it down with a time to pick it up again: Thursday morning, with my therapist, not tonight.

Without the appointment, setting it aside quietly turns into never touching it, and the thing keeps all its power by never being looked at. With the…

A minuteTolerate distressDBT skillsQur’an 20:130

Validate your own feeling first: of course this stung. You do not need permission to feel it.

Do not add self-blame on top of a hard feeling. Let it be real, then decide what to do.

A minuteValidate yourself and othersDBT skillsQur’an 20:25

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