DBT skills
Learn a DBT skill by practising it, not memorising a wall of text
Move from a short explanation into a guided practice, record what you noticed, favourite useful skills and revisit your recent learning without information overload.
What DBT skills includes
- Mindfulness
- Distress tolerance and emotion regulation
- Interpersonal effectiveness
Mindfulness
Practise Observe, Describe and Participate alongside Non-judgmentally, One-mindfully, Effectively and Wise Mind.
Distress tolerance and emotion regulation
Work through STOP, TIPP, ACCEPTS, IMPROVE, PLEASE, Check the Facts, Opposite Action and Problem Solving.
Interpersonal effectiveness
Use structured DEAR MAN, GIVE and FAST practices to prepare for difficult conversations and protect self-respect.
How it works
- Choose one of the four DBT skill families.
- Open a single skill and read its purpose in plain language.
- Follow the guided steps at your own pace.
- Record the practice, favourite it, or revisit it from your recent activity.
This educational module is DBT-informed and is not a DBT programme, therapy relationship or replacement for care from a qualified clinician.
Questions about DBT skills
Which DBT skills are included?
The library covers core mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness practices, including major skills such as STOP, TIPP, ACCEPTS, IMPROVE, PLEASE, DEAR MAN, GIVE and FAST.
Do I need to know the acronyms first?
No. Each skill opens into plain-language guidance and a step-by-step practice.
Is this a substitute for DBT therapy?
No. It is a self-guided educational practice library and does not provide diagnosis, crisis care or a therapist relationship.
Mind.org.im is a genuine free self-guided wellbeing service provided by Cloud OI (Pty) Ltd and built by Kai Parsons. It is not therapy, diagnosis, medical care, crisis intervention or an emergency service.