DBT-derived

Techniques inspired by Dialectical Behavior Therapy. Sensitive content requires source review and clear boundaries.

Status: sensitive.

Legacy collections: DBT.

A method is an additional classification dimension. Future hacks and protocols should still identify the concrete Topic they address.

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 D
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.
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.
Use the Dear MAN Acronym to Express Needs Assertively: Describe, Express, Assert, Reinforce, (stay)Use the DEAR MAN acronym to express needs assertively: Describe, Express, Assert, Reinforce, (stay) Mindful, Appear confident, Negotiate.
When Stressed, Try Soothing Yourself Through Your Senses—listen to Music, Smell Something Calming, HoldWhen stressed, try soothing yourself through your senses—listen to music, smell something calming, hold something comforting, etc.
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.
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.