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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
Coping, mostly 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 3Five minutes 2
Who it is written for
Me 5Someone I care about 2A practitioner 2
Where you are right now · Coping, mostly
Coping, mostly 5Struggling right now 5
Theme
Tolerate distress 2Validate yourself and others 1Act on your values 1When you use something to cope 1
Approach · DBT skills
Core 68Mindfulness 31Body based 29Emotionally focused 24Gottman 18CBT 14ADHD skills 12Trauma informed 10Grief 6DBT skills 5Medical and treatment 5Parts work 1
When · Under stress
Any ordinary day 17Under stress 5Coming and going 4After a row 2

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

Most people can tell you exactly why the thing is a bad idea. The trouble arrives later, when feeling is running high and all that reasoning is nowhere to be found.

So treat it as a doing problem rather than a knowing problem. Decisions made calmly and in advance travel into hard moments much better than…

Five minutesWhen you use something to copeDBT skillsQur’an 12:33

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

Stop fighting what already is. Accepting a hard reality, without approving of it, ends the extra layer of pain.

Saying it is so is not the same as saying it is fine. Dropping the war with what already happened frees you to respond.

Five minutesTolerate distressDBT skillsQur’an 64:11

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.