DBT cheat sheet

1. THINKING
DIALECTICALLY:
Maintain openness to
contradictory and/or
How to use these Emotion Regulation Validate polarized thoughts and
skills: P & L Physical Illness Imagine points of view. Blend
Awareness (treat) Take small steps these thoughts into a
Acceptance Eating (balance) Applaud yourself “truth” which best
Action Altering drugs (avoid Lighten your load explains reality at the
mood-altering drugs) Sweeten the pot moment.
Mindfulness Sleep (balance)
How skills: Exercise (get) Setting Goals 2. WISE MIND:
• One-mindfully Specic Emotional mind is the
• Non-judgmentally build M A S T E R y Meaningful feelings mind. Reason
• Effective Achievable mind is the factual/
Mindful to emotion Recordable knowledge mind. Wise
What skills: Act opposite to Timeline plan mind is when they work
• Observe emotion together with intuition.
• Describe Self-validation Relapse Prevention
• Participate Turn the mind • Practice skills daily 3. OBSERVE, JUST
Experience building • Enhance positive NOTICE: Look at the
Distress Tolerance positives states situation without emotion
Activities Radical acceptanc
acceptance
e • Disregard social or judgment. Just notice
Contributing pressure what is happening with-
Comparisons Interpersonal out trying to change it.
Emotion opposites Effectiveness Thought
Pushing away Describe Modication 4. DESCRIBE: Put words
Thoughts Express • Turn
Turn the
th e mind
min d on it. Describe the event
Sensations Assert • Radical acceptance without judgment or
Reinforce • Willingness emotion. “Just the facts.”
Imagery
Meaning Mindful Behaviour Chain 5. NON-JUDGMENTAL
N ON-JUDGMENTAL
Relaxation Appear condent Analysis STANCE: Avoid labelling
Prayer Negotiate 1. Prompting event something as “good” or
One thing at at time 2. Problem thought “bad.” Just observe,
Vacation Gentle 3. Problem emotion describe, participate.
Encouragement Interested 4. Target
Target behaviour
b ehaviour
Validate 5. Short-term relief 6. EFFECTIVENESS:
Temperature Easy Manner 6. Long-term Focus on what works.
Intense Exercise consequences Keep an eye on your
Paced breathing Fair objectives.
Apology-free Self-soothe with
Emotion Regulation Stick to values the senses MINDFULLY: In the
7. MINDFULLY
7.
Skills Truthfulness Taste moment. Focus all of your
• Understand Hearing senses on the one thing
emotional experience Problem Solving Smell you are doing/thinking at
• Reduce emotional 1. Identify problem Sight a particular moment. If
vulnerability 2. Gather data Touch you notice other thoughts
• Decrease emotional 3. Analyze data entering your mind, follow
suffering 4. Find solution Pros & Cons them, but let them go.