DBT Cheat Sheet
Dialectical Behaviour Therapy (DBT) is a skills-based therapeutic approach designed to help individuals manage overwhelming emotions, tolerate distress, improve relationships, and live more effectively. This DBT Cheat Sheet covers the core principles of DBT, including the concept of dialectics, mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness, while providing a practical summary of the most commonly used DBT skills and acronyms.
You can download a printable copy of the DBT Cheat Sheet here.
Originally developed by Marsha Linehan for the treatment of Borderline Personality Disorder, DBT is now widely used for anxiety, depression, trauma, addiction, emotional dysregulation, and many other mental health challenges.
The word dialectical refers to the idea that two seemingly opposing things can both be true at the same time.
Many people get stuck in black-and-white thinking, viewing things as either one thing or another. DBT encourages us to move beyond these extremes and embrace a both-and perspective.
This balance between acceptance and change sits at the heart of DBT. We learn to accept ourselves, our emotions, and our circumstances as they are, while also taking action to improve our lives and reduce suffering.
‘I can love myself whilst fixing myself.’
DBT is built around four core skill areas: Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness.
Mindfulness
WISE MIND:
The wisdom within each person, combining the reasonable (logical) with the emotion mind.
WHAT Skills:
Observe: Notice what is happening.
Describe: Put words to the experience.
Participate: Fully engage in the moment.
HOW Skills:
Non-Judgmentally: Notice without labelling things as good or bad.
One-Mindfully: Do one thing at a time.
Effectively: Focus on what works.
Distress Tolerance
STOP
S: Stop
T: Take a step back
O: Observe
P: Proceed mindfully
TIPP
T: Temperature change
I: Intense exercise
P: Paced breathing
P: Progressive muscle relaxation
Radical Acceptance
Reality as it is for what it is, right now
ACCEPTS
A: Activities
C: Contributing
C: Comparisons
E: Emotions
P: Push away
T: Thoughts
S: Sensations
Self-Soothing
Use the five senses: Vision. Hearing. Smell. Taste. Touch.
IMPROVE
I: Imagery
M: Meaning
P: Prayer
R: Relaxation
O: One thing in the moment
V: Vacation
E: Encouragement & rethinking
ABC PLEASE
Taking good care of ourselves so that we can take care of others.
A: Accumulate positive emotions.
B: Build mastery.
C: Cope ahead.
PL: Treat Physical Illness
E: Balanced Eating
A: Avoid Substances
S: Sleep
E: Exercise
Check The Facts
What happened?
What assumptions am I making?
What evidence supports my interpretation?
Is there another explanation?
Opposite Action
When an emotion is not serving you:
- Identify the emotion
- Identify the urge
- Do the opposite behaviour
Interpersonal Effectiveness Skills
DEAR MAN
Used to ask for what you want/need.
D: Describe the situation objectively.
E: Express your feelings, thoughts, or concerns.
A: Assert. Clearly state what you want or need.
R: Reinforce. Explain the benefits of meeting your request.
M: Mindful. Stay focused on your goal
A: Appear confident. Speak clearly, maintain eye contact, and avoid apologizing for having needs.
N: Negotiate. Be willing to compromise and work together toward a solution.
GIVE
Used to maintain relationships.
G: Gentle. Be respectful and avoid attacks, threats, criticism, or judgement.
I :Interested. Listen actively and show genuine interest in the other person's perspective
V: Validate. Acknowledge and validate the other person's feelings, thoughts, and experiences.
E: Easy manner. Use humour, warmth, and a relaxed attitude where appropriate.
FAST
Used to maintain self-respect.
F: Fair. Be fair to yourself and others.
A: No Apologies (for existing or having needs)
S: Stick to values
T: Truthful
Further Resources:
DBT Skills Training Handouts and Worksheets by Marsha Linehan
The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance, by Matthew McKay et al.
Don't Let Your Emotions Run Your Life: How Dialectical Behavior Therapy Can Put You in Control, by Scott Spradlin
You can download a printable copy of the DBT Cheat Sheet here.
