DBT

7 library entries

Full archive below. Evidence states differ; use the trusted list above for normal retrieval and recommendation.

• Pause Before Acting on a High-Stress UrgeWhen a situation is safe enough to pause, notice the urge to react, describe what is happening, choose a harmless short delay, and then reassess the next action. This is not full DReviewed · trusted retrieval
• Self-Soothe with the Five SensesWhen stressed, try soothing yourself through your senses—listen to music, smell something calming, hold something comforting, etc.Restricted · editorial review required
• Spend a Few Minutes Each Day Focusing on the PresentSpend a few minutes each day focusing on the present. Notice your breathing, your surroundings, and any thoughts that come up, without judgment.Restricted · editorial review required
• Use ‘DEAR MAN’ for AssertivenessUse the DEAR MAN acronym to express needs assertively: Describe, Express, Assert, Reinforce, (stay) Mindful, Appear confident, Negotiate.Restricted · editorial review required
• When a Strong Emotion Hits, Name ItWhen a strong emotion hits, name it. Say, ‘I feel angry’ or ‘I feel sad.’ Labeling emotions gives you clarity and helps reduce their intensity.Restricted · editorial review required
• When Facing Something Difficult, Try Accepting It Fully Instead of ResistingWhen facing something difficult, try accepting it fully instead of resisting. Tell yourself, ‘It is what it is,’ and focus on moving forward.Restricted · editorial review required
• When You Feel a Negative Emotion, Try Doing the Opposite ActionWhen you feel a negative emotion, try doing the opposite action. If you feel sad and want to withdraw, go outside or call a friend.Restricted · editorial review required