Quick Explanations of DBT Concepts and Skills

Here we will try to distill all the DBT skills for quick skill reminders. These videos are not intended to teach the skills or to be a replacement for skills groups or classes. Skills tend to be much more complex and require explanation and practice with professionals.

Keep checking back for our growing library of “60 Second Skills” videos.

Distress Tolerance: The S.T.O.P. Skill

Sometimes we are so upset that we react impulsively instead of responding thoughtfully to a problem. The STOP skill is the skill necessary to get to a place of problem-solving instead of problem-creation. 1) Stop what you are doing; 2) Take a step back and breathe; 3) Observe the situation non-judgmentally; 4) Proceed mindfully.

Distress Tolerance: ACCEPTS

Distract from painful emotions with the Wise Mind ACCEPTS Skill. Avoidance is typically NOT helpful, but sometimes temporary distractions are necessary to get you back in your window of tolerance so you can get back to solving the problem that caused the feelings in the first place.