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Dialectical Behavior Therapy (DBT)

Distress Tolerance

ACCEPTS

ACCEPTS

Distracting from emotions to give them time to decrease in intensity or go away

ACCEPTS

Meaning

Activites- Engage in helthy activity

Contribution- Helping someones else

Comparisions- Look at your situation compared to someting worse

Emotions- evoke opposite feelings

Push away- can push feelings away for time

Thoughts- Replace thinking

Sensation- doing something to activate senses

Radical Acceptance

Radical Acceptance

Healthier way of thinking during situations instead of focusing on how you would like something to be different

Accepting problems that are out of your control

Typical thinking- " this isn't fair

Radical Acceptance- " its frustating "

Switch the thinking

Self Soothe

Self Soothe

Self-soothe has to do with comforting, nurturing and being kind to yourself.

Using the 5 senses + Movement

Meaning

Sight- Focus on something else

Hearing- Listen for sounds

Taste- Have a small treat/gum or mints

Feelings- Embrace touch (fidgets)

Smell- focus on scent in the air

Movement- move your body

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