DBT CHEAT SHEET

MINDFULNESS
People use
The
A person uses ‘WHAT’ SKILLS “HOW” SKILLS
emotional mind
combination
their reasonable Non-Judgmental: Take
when they behave
of emotional
mind when they Observe: Notice the note of your
primarily according make decisions present moment
and Mindfulness is the practice experiences without
to their feelings. based primarily
This may cause
reasonable
on rational of paying full attention to without words. judgment.
minds. It is
them to act facts. This may the present moment,
the balance
impulsively without
that provides
cause them to
intentionally and without Describe: Attach One-Mindful: Focus on
thinking through behave without
optimal judgment. It involves words to your one thing at a time,
the situation. considering
decision
feelings. being aware of your experience. avoid multitasking.
making.
thoughts, feelings, and
sensations as they arise, Participate: Give your Be Effective: Focus on
helping to cultivate a sense full attention to the what works, remember
of calm and clarity. moment. your values.
EMOTIONAL WISE REASONABLE
MIND MIND MIND

EMOTIONAL REGULATION
INTERPERSONAL Reducing emotional Problem solving
intensity Check the facts

EFFECTIVENESS V.I.T.A.L.S. Coping with feelings Experience emotions as

Practicing self-care waves - ride the wave
Act opposite to your
V Validate yourself emotions
Establishing limits
Expressing yourself confidently
Upholding self-respect
Enhancing relationships
I Imagine success A.B.C.
T Take small steps A Accumulate positive
A Applaud yourself experiences
D.E.A.R. M.A.N. L Lighten the load B Build mastery
D Describe the situation S Sweeten the pot C Cope ahead of time
E Express your feelings
A Assert yourself
R Reinforce the other person P.L.E.A.S.E.
M Mindful, focus on goals
A Appear confident
Treat P hysical I L lness
N Negotiate
E at a balanced diet
F.A.S.T. A void mood altering drugs
F Fair, to yourself and others S leep
A Apologize only if necessary E xericse
S Stick to your values
T Truthful

G.I.V.E. Tolerating emotions

during a painful event
DISTRESS TOLERANCE Reducing impulsive
behaviors during a crisis
G Gentle, be nice
I Interested, listen T.I.P.P. S.T.O.P.
V Validate, be understanding
T Tip the temperature S Stop what you are doing
E Easy manner, use humor
I Intense exercise T Take a step back
P Paced breathing O Observe
P Progressive muscle relaxation
T.H.I.N.K. P Proceed mindfully
T Think about other perspectives
H Have empathy
I Interpretations, more than one Self-soothe with the 6
N Notice other’s efforts
A.C.C.E.P.T.S. senses - vision, touch, I.M.P.R.O.V.E.
hearing, smell, taste.
K Kindness Thought modification -
A Activities I Imagery
radical acceptance, turn
C Contributions the mind to acceptance. M Meaning
R.A.V.E.N. C Comparison Half smile, willing hands
(use your body to tell
P Prayer
R Relax E Emotion opposite R Relax
your brain you are okay).
A Avoid negative habits P Pushing away Allowing the O One thing at a time
V Validate T Thoughts Mind:Mindfulness of V Vacation
current thoughts.
E Examine your values S Sensations E Encouragement
Pros/Cons
N Neutral voice
 DBT CHEAT SHEET
MINDFULNESS
People use
The
A person uses ‘WHAT’ SKILLS “HOW” SKILLS
emotional mind their reasonable
combination
Observe: Notice the Non-Judgmental: Take
when they behave mind when they
of emotional note of your
primarily according
and
make decisions present moment
to their feelings. based primarily Mindfulness is the practice experiences without
reasonable without words.
This may cause
minds. It is
on rational of paying full attention to judgment.
them to act facts. This may the present moment,
the balance
impulsively without cause them to Describe: Attach
thinking through
that provides
behave without intentionally and without One-Mindful: Focus on
optimal words to your
the situation. considering judgment. It involves one thing at a time,
decision experience.
making.
feelings. being aware of your avoid multitasking.
thoughts, feelings, and
Participate: Give your
sensations as they arise, Be Effective: Focus on
full attention to the
helping to cultivate a sense what works, remember
moment.
of calm and clarity. your values.
EMOTIONAL WISE REASONABLE
MIND MIND MIND

EMOTIONAL REGULATION
INTERPERSONAL Reducing emotional Problem solving
intensity Check the facts

EFFECTIVENESS V.I.T.A.L.S. Coping with feelings Experience emotions as

Practicing self-care waves - ride the wave
Act opposite to your
V Validate yourself emotions
Establishing limits
Expressing yourself confidently
Upholding self-respect
Enhancing relationships
I Imagine success A.B.C.
T Take small steps A Accumulate positive
A Applaud yourself experiences
D.E.A.R. M.A.N. L Lighten the load B Build mastery
D Describe the situation S Sweeten the pot C Cope ahead of time
E Express your feelings
A Assert yourself
R Reinforce the other person P.L.E.A.S.E.
M Mindful, focus on goals
A Appear confident
Treat P hysical ILlness
N Negotiate
E at a balanced diet
Avoid mood altering drugs
F.A.S.T.
S leep
F Fair, to yourself and others
A Apologize only if necessary E xericse
S Stick to your values
T Truthful

G.I.V.E. Tolerating emotions

during a painful event
DISTRESS TOLERANCE Reducing impulsive
behaviors during a crisis
G Gentle, be nice
I Interested, listen T.I.P.P. S.T.O.P.
V Validate, be understanding
T Tip the temperature S Stop what you are doing
E Easy manner, use humor
I Intense exercise T Take a step back
P Paced breathing O Observe
P Progressive muscle relaxation
T.H.I.N.K. P Proceed mindfully
T Think about other perspectives
H Have empathy
I Interpretations, more than one
N Notice other’s efforts
A.C.C.E.P.T.S. Self-soothe with the 6
senses - vision, touch, I.M.P.R.O.V.E.
hearing, smell, taste.
K Kindness
A Activities Thought modification -
I Imagery
radical acceptance, turn
C Contributions the mind to acceptance. M Meaning
R.A.V.E.N. C Comparison Half smile, willing hands P Prayer
R E Emotion opposite (use your body to tell
Relax R Relax
your brain you are okay).
A Avoid negative habits P Pushing away Allowing the O One thing at a time
V Validate T Thoughts Mind:Mindfulness of V Vacation
E S Sensations current thoughts.
Examine your values E Encouragement
Pros/Cons
N Neutral voice
 DBT CHEAT SHEET
MINDFULNESS
People use
The
A person uses ‘WHAT’ SKILLS “HOW” SKILLS
emotional mind their reasonable
combination
Observe: Notice the Non-Judgmental: Take
when they behave mind when they
of emotional note of your
primarily according
and
make decisions present moment
to their feelings. based primarily Mindfulness is the practice experiences without
reasonable without words.
This may cause
minds. It is
on rational of paying full attention to judgment.
them to act facts. This may the present moment,
the balance
impulsively without cause them to Describe: Attach
thinking through
that provides
behave without intentionally and without One-Mindful: Focus on
optimal words to your
the situation. considering judgment. It involves one thing at a time,
decision experience.
making.
feelings. being aware of your avoid multitasking.
thoughts, feelings, and
Participate: Give your
sensations as they arise, Be Effective: Focus on
full attention to the
helping to cultivate a sense what works, remember
moment.
of calm and clarity. your values.
EMOTIONAL WISE REASONABLE
MIND MIND MIND

EMOTIONAL REGULATION
INTERPERSONAL Reducing emotional Problem solving
intensity Check the facts

EFFECTIVENESS V.I.T.A.L.S. Coping with feelings Experience emotions as

Practicing self-care waves - ride the wave
Act opposite to your
V Validate yourself emotions
Establishing limits
Expressing yourself confidently
Upholding self-respect
Enhancing relationships
I Imagine success A.B.C.
T Take small steps A Accumulate positive
A Applaud yourself experiences
D.E.A.R. M.A.N. L Lighten the load B Build mastery
D Describe the situation S Sweeten the pot C Cope ahead of time
E Express your feelings
A Assert yourself
R Reinforce the other person P.L.E.A.S.E.
M Mindful, focus on goals
A Appear confident
Treat P hysical ILlness
N Negotiate
E at a balanced diet
Avoid mood altering drugs
F.A.S.T.
S leep
F Fair, to yourself and others
A Apologize only if necessary E xericse
S Stick to your values
T Truthful

G.I.V.E. Tolerating emotions

during a painful event
DISTRESS TOLERANCE Reducing impulsive
behaviors during a crisis
G Gentle, be nice
I Interested, listen T.I.P.P. S.T.O.P.
V Validate, be understanding
T Tip the temperature S Stop what you are doing
E Easy manner, use humor
I Intense exercise T Take a step back
P Paced breathing O Observe
P Progressive muscle relaxation
T.H.I.N.K. P Proceed mindfully
T Think about other perspectives
H Have empathy
I Interpretations, more than one
N Notice other’s efforts
A.C.C.E.P.T.S. Self-soothe with the 6
senses - vision, touch, I.M.P.R.O.V.E.
hearing, smell, taste.
K Kindness
A Activities Thought modification -
I Imagery
radical acceptance, turn
C Contributions the mind to acceptance. M Meaning
R.A.V.E.N. C Comparison Half smile, willing hands P Prayer
R E Emotion opposite (use your body to tell
Relax R Relax
your brain you are okay).
A Avoid negative habits P Pushing away Allowing the O One thing at a time
V Validate T Thoughts Mind:Mindfulness of V Vacation
E S Sensations current thoughts.
Examine your values E Encouragement
Pros/Cons
N Neutral voice
 DBT CHEAT SHEET
MINDFULNESS
People use
The
A person uses ‘WHAT’ SKILLS “HOW” SKILLS
emotional mind their reasonable
combination
Observe: Notice the Non-Judgmental: Take
when they behave mind when they
of emotional note of your
primarily according
and
make decisions present moment
to their feelings. based primarily Mindfulness is the practice experiences without
reasonable without words.
This may cause
minds. It is
on rational of paying full attention to judgment.
them to act facts. This may the present moment,
the balance
impulsively without cause them to Describe: Attach
thinking through
that provides
behave without intentionally and without One-Mindful: Focus on
optimal words to your
the situation. considering judgment. It involves one thing at a time,
decision experience.
making.
feelings. being aware of your avoid multitasking.
thoughts, feelings, and
Participate: Give your
sensations as they arise, Be Effective: Focus on
full attention to the
helping to cultivate a sense what works, remember
moment.
of calm and clarity. your values.
EMOTIONAL WISE REASONABLE
MIND MIND MIND

EMOTIONAL REGULATION
INTERPERSONAL Reducing emotional Problem solving
intensity Check the facts

EFFECTIVENESS V.I.T.A.L.S. Coping with feelings Experience emotions as

Practicing self-care waves - ride the wave
Act opposite to your
V Validate yourself emotions
Establishing limits
Expressing yourself confidently
Upholding self-respect
Enhancing relationships
I Imagine success A.B.C.
T Take small steps A Accumulate positive
A Applaud yourself experiences
D.E.A.R. M.A.N. L Lighten the load B Build mastery
D Describe the situation S Sweeten the pot C Cope ahead of time
E Express your feelings
A Assert yourself
R Reinforce the other person P.L.E.A.S.E.
M Mindful, focus on goals
A Appear confident
N Negotiate
Treat Physical IL lness
E at a balanced diet
F.A.S.T. A void mood altering drugs
F Fair, to yourself and others
S leep
A Apologize only if necessary E xericse
S Stick to your values
T Truthful

G.I.V.E. Tolerating emotions

during a painful event
DISTRESS TOLERANCE Reducing impulsive
behaviors during a crisis
G Gentle, be nice
I Interested, listen T.I.P.P. S.T.O.P.
V Validate, be understanding
T Tip the temperature S Stop what you are doing
E Easy manner, use humor
I Intense exercise T Take a step back
P Paced breathing O Observe
P Progressive muscle relaxation
T.H.I.N.K. P Proceed mindfully
T Think about other perspectives
H Have empathy
I Interpretations, more than one
N Notice other’s efforts
A.C.C.E.P.T.S. Self-soothe with the 6
senses - vision, touch, I.M.P.R.O.V.E.
hearing, smell, taste.
K Kindness
A Activities Thought modification -
I Imagery
radical acceptance, turn
C Contributions the mind to acceptance. M Meaning
R.A.V.E.N. C Comparison Half smile, willing hands P Prayer
R E Emotion opposite (use your body to tell
Relax R Relax
your brain you are okay).
A Avoid negative habits P Pushing away Allowing the O One thing at a time
V Validate T Thoughts Mind:Mindfulness of V Vacation
E S Sensations current thoughts.
Examine your values E Encouragement
Pros/Cons
N Neutral voice