DBT skills
Learn a DBT skill by practising it, not memorising a wall of text
Move from a short explanation into a guided practice. Search across the four skill families, let Mindprint suggest a starting point, and keep favourites and recent learning close.
What DBT skills includes
- Mindfulness
- Distress tolerance and emotion regulation
- Interpersonal effectiveness
- Find a skill for this moment
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.
Find a skill for this moment
Search across families or use the Mindprint finder with your focus, emotion, energy and time. Recent poor-fit practices are held back, including renamed versions of the same skill.
How it works
- Browse a skill family, search the full library or open the Mindprint finder.
- Open a single skill and read its purpose in plain language.
- Follow the guided steps at your own pace and record your before-and-after intensity.
- Favourite a useful skill or revisit your practice from Recent.
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.
How does the DBT finder choose suggestions?
It considers your focus, emotion, energy, available time and recorded practice outcomes. It can hold back recent poor fits without hiding skills from the full library. Suggestions are not prescriptions.
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.