DBT skills
Dialectical behavior therapy teaches skills across four modules. Mindfulness is the core the other three rest on; validation lives inside interpersonal effectiveness. Below is each module, a complete skills list, and a free way to track which skills a client actually uses.
The four modules
Want every skill on one page? See the DBT skills cheat sheet — all skills by module, free to print.
Track skill use on a diary card
Skills only help when they generalize. A DBT diary card captures which skills a client actually used between sessions — and Theracharts charts that use over time so you can see it in session.
Build a free diary cardAbout diary cardsComplete DBT skills list
| Skill | Module | What it’s for |
|---|---|---|
| Wise Mind | Mindfulness | The balance of emotion mind and reasonable mind. |
| Observe | Mindfulness | Notice an experience without putting words to it. |
| Describe | Mindfulness | Put words to what you observed, sticking to the facts rather than interpretations.. |
| Participate | Mindfulness | Enter fully into the current activity instead of watching from the outside.. |
| Non-judgmentally | Mindfulness | Drop the good/bad, should/shouldn't labels and stay with what is.. |
| One-mindfully | Mindfulness | Do one thing at a time, with full attention.. |
| Effectively | Mindfulness | Do what works in the situation rather than what feels “right” or fair.. |
| STOP | Distress Tolerance | Stop, Take a step back, Observe, Proceed mindfully. |
| TIPP | Distress Tolerance | Temperature, Intense exercise, Paced breathing, Paired muscle relaxation. |
| Pros and Cons | Distress Tolerance | Weigh acting on the urge against riding it out, ideally before the crisis hits.. |
| ACCEPTS | Distress Tolerance | Distract with Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations.. |
| Self-Soothe | Distress Tolerance | Soothe through the five senses to bring distress down a notch.. |
| IMPROVE the moment | Distress Tolerance | Imagery, Meaning, Prayer, Relaxation, One thing at a time, Vacation, Encouragement.. |
| Radical Acceptance | Distress Tolerance | Accept reality fully, as it is, to stop the suffering that fighting it adds.. |
| Turning the Mind | Distress Tolerance | Choose acceptance. |
| Willingness | Distress Tolerance | Do what the situation needs, the opposite of willful refusal.. |
| Half-Smiling & Willing Hands | Distress Tolerance | Accept reality through the body when words aren't enough.. |
| Check the Facts | Emotion Regulation | Ask whether the emotion, and its intensity, actually fit the facts of the situation.. |
| Opposite Action | Emotion Regulation | When an emotion doesn't fit the facts, act opposite to its urge, all the way.. |
| Problem Solving | Emotion Regulation | When the emotion does fit and the problem is solvable, change the situation.. |
| ABC | Emotion Regulation | Accumulate positive experiences, Build mastery, and Cope ahead of hard situations.. |
| PLEASE | Emotion Regulation | Reduce emotional vulnerability by treating physical illness, balanced eating, avoiding mood-altering substances, balanced sleep, and exercise. |
| Mindfulness of Current Emotions | Emotion Regulation | Experience the emotion fully without acting on it or pushing it away.. |
| DEAR MAN | Interpersonal Effectiveness | Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, Negotiate. |
| GIVE | Interpersonal Effectiveness | Gentle, Interested, Validate, Easy manner. |
| FAST | Interpersonal Effectiveness | Fair, no over-Apologies, Stick to values, Truthful. |
| Validation | Interpersonal Effectiveness | Acknowledge the other person's experience as understandable. |
| Walking the Middle Path | Interpersonal Effectiveness | Balance acceptance and change through dialectics, especially in family and adolescent work.. |
Frequently asked questions
What are the four DBT skill modules?
DBT teaches skills across four modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Mindfulness is the core that the other three build on, and validation lives inside interpersonal effectiveness.
How many DBT skills are there?
Counts vary by edition, but standard DBT skills training covers roughly three to four dozen named skills across the four modules — from Wise Mind and TIPP to DEAR MAN and PLEASE.
How do clients practice DBT skills between sessions?
Clients practice assigned skills in daily life and record their use on a diary card, which the therapist reviews at the start of the next session.
How do therapists track which skills are working?
A diary card captures skill use day by day. Theracharts charts that use over time alongside emotions and urges, so a therapist can see whether skills are generalizing rather than relying on recall.
In crisis? Call or text 988 (Suicide & Crisis Lifeline, US) — free, confidential, 24/7. This page is educational and is not therapy, diagnosis, or a substitute for professional care.