DBT skills cheat sheet

Every DBT skill, grouped by its module, with a one-line cue for when to reach for it. Print it, keep it in a binder, or hand it to a client. Each skill links to a full step-by-step guide.

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Mindfulness

The core skills — getting into Wise Mind and staying present.

Wise Mind
When emotion or logic alone is steering wrong
Observe
When you need to anchor to what's actually here
Describe
When you need to step out of the spin
Participate
When your head is too loud and you need to be a body again
Non-Judgmentally
When good/bad/should/must is running the show
One-Mindfully
When you're scattered, half-present, doing five things badly
Effectively
When the perfect response is also the unworkable one
Mindfulness of Current Thoughts
When you're stuck in a loop or can't tell what's true
Loving-Kindness
When you need to soften toward yourself or someone else

Distress Tolerance

Getting through a crisis without making it worse, and accepting what you can't change.

STOPStop · Take a step back · Observe · Proceed mindfully
When you have just enough time to interrupt yourself
TIPPTemperature · Intense exercise · Paced breathing · Paired muscle relaxation
When your body is hijacked by a big emotion
Distract with ACCEPTSActivities · Contributing · Comparisons · Emotions(opposite) · Pushing away · Thoughts · Sensations
When you need to distract until the wave passes
Self-Soothe (5 senses)
When you need to be soothed, not solved
IMPROVE the MomentImagery · Meaning · Prayer · Relaxation · One thing at a time · Vacation · Encouragement
When you can't change what's happening, but you can make this moment less awful
Pros and Cons
When you're trying to decide whether to act on an impulse
Turning the Mind
When you can feel the choice point but keep going down the wrong path
Radical Acceptance
When you're stuck in "this shouldn't be happening"
Willingness
When refusal is held as much in your body as in your thoughts
Half-Smiling + Willing Hands
When your body is rigid — fists, jaw, shoulders

Emotion Regulation

Understanding, changing, and reducing vulnerability to painful emotions.

Check the Facts
When a feeling is big and you're not sure if it fits
Opposite Action
When you've tried half-measures and they aren't working
Problem Solving
When the situation needs a real solution and you've been spinning
Mindfulness of Current Emotion
When you're either suppressing it or amplifying it
Accumulate Positive Experiences
When the days feel grey or empty
Build Mastery
When you need to remind yourself you're capable
Cope Ahead
When you can see it coming and want to enter it ready
PLEASEPhysicaL illness · Eating · mood-Altering substances · Sleep · Exercise
When you can't manage a full self-care routine and need the bar lowered

Interpersonal Effectiveness

Asking, saying no, and keeping relationships and self-respect intact.

DEAR MANDescribe · Express · Assert · Reinforce · Mindful · Appear confident · Negotiate
When you need to ask for something or say no, clearly
GIVEGentle · Interested · Validate · Easy manner
When the relationship matters more than winning this one
FASTFair · no Apologies · Stick to values · Truthful
When you're at risk of leaving the conversation feeling smaller
Validation
When you want to go deeper than basic acknowledgment
Self-Validation
When you're judging yourself for having the feelings you're having
Recovering from Invalidation
When you're starting to wonder if you imagined it
Dialectics / Kernel of Truth
When BUT keeps canceling out half the picture
Walking the Middle Path
When you feel like you have to choose all-or-nothing in a relationship

Track which skills actually help

The free DBT skills picker walks a client to the right skill in the moment — and in Theracharts you can see which skills get used and how they land, without tallying a worksheet by hand.

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Frequently asked questions

What is a DBT skills cheat sheet?

A one-page reference that lists every DBT skill grouped by its module — mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness — with a short cue for when each skill is useful. It's a quick reminder, not a substitute for learning the skills in full.

Is this DBT cheat sheet free to print?

Yes. The cheat sheet is free to view and print, no login required. Each skill also links to a full step-by-step guide if you want more than the one-line cue.

What are the four DBT modules?

Mindfulness (being present and getting into Wise Mind), Distress Tolerance (surviving a crisis and accepting reality), Emotion Regulation (understanding and changing emotions), and Interpersonal Effectiveness (asking, refusing, and protecting relationships and self-respect).

Can clients track which skills they use?

Yes. In Theracharts, the free DBT skills picker walks a client to a skill in the moment, and the therapist can see which skills get used and how they land — without anyone hand-tallying a worksheet.

This cheat sheet is educational and uses original summaries of each skill; it is not a reproduction of any copyrighted DBT manual or worksheet. DBT is most effective when learned in full, ideally with a trained clinician. If you are in crisis, call or text 988 (Suicide & Crisis Lifeline, US).