Self-Validation
When you're judging yourself for having the feelings you're having. It’s one of the DBT interpersonal effectiveness skills, and the skills picker can route a client here in the moment.
Not sure this is the right skill?
The free DBT skills picker asks what’s happening right now and routes to a skill to try.
Open the skills pickerWhen to reach for Self-Validation
When you're judging yourself for having the feelings you're having.
How to practice Self-Validation
- Name what you're feeling out loud or on paper. "I feel ashamed." "I'm furious."
- Add: "Of course I do — given [what happened]." Connect feeling to context.
- Say: "It makes sense. Anyone in this situation might feel some version of this."
- Notice you don't have to ACT on the feeling to acknowledge it makes sense.
Tracking Self-Validation on a diary card
Whether a client used Self-Validation — and whether it helped — is exactly what a DBT diary card captures. Recording skill use day by day is how you see, in session, whether interpersonal effectiveness skills are generalizing.
Track skill use for free
Build a custom diary card that tracks the skills you’re working on, or track it digitally in Theracharts.
Build a diary cardAll DBT skillsFAQ
What is Self-Validation in DBT?
Self-Validation is a DBT interpersonal effectiveness skill. When you're judging yourself for having the feelings you're having.
When should I use Self-Validation?
Reach for self-validation when you're judging yourself for having the feelings you're having.
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.