Evidence-Based Skills
DBT Skills Library
Evidence-based skills from Dialectical Behavior Therapy
DEAR MAN
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
The assertive communication framework.
When to use: When you need to ask for something or say no while maintaining the relationship.
TIPP
Temperature, Intense exercise, Paced breathing, Progressive relaxation
For acute crisis moments.
When to use: When emotions are at a 9 or 10 and you need immediate physiological regulation.
STOP
Stop, Take a step back, Observe, Proceed mindfully
Impulse control in the moment.
When to use: When you feel the urge to react impulsively to a triggering situation.
Wise Mind ACCEPTS
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
Distraction toolkit.
When to use: When you need healthy distractions to ride out an emotional wave.
Opposite Action
Act opposite to the emotional urge
When your emotion doesn't fit the facts, do the opposite of what the emotion urges.
When to use: When fear says avoid but the situation is actually safe, or when anger says attack but it won't help.
Check the Facts
Examine the evidence before reacting
Examine whether your emotional response fits the actual situation before reacting.
When to use: When you notice a strong emotional reaction and want to verify it matches reality.
PLEASE
Physical illness, Eating, Avoiding drugs, Sleep, Exercise
Reduce emotional vulnerability.
When to use: Daily practice to maintain baseline emotional stability and reduce vulnerability to mood swings.
Radical Acceptance
Complete and total acceptance without judgment
Accepting life as it occurs, on life's terms, without judgment.
When to use: When fighting reality is causing more suffering than the reality itself.
GIVE
Gentle, Interested, Validate, Easy manner
Maintaining relationships.
When to use: When the relationship matters and you want to keep it healthy during a difficult conversation.
FAST
Fair, Apologies (few), Stick to values, Truthful
Maintaining self-respect.
When to use: When you need to stand your ground and maintain self-respect in interpersonal situations.
Observe
The first "What" skill
Notice without words. Just experience.
When to use: As a grounding practice to become aware of your internal and external experience without labeling it.
Describe
The second "What" skill
Put words on the experience. Label what you observe.
When to use: After observing, to create clarity and distance between yourself and the experience.
Participate
The third "What" skill
Throw yourself fully into the activity.
When to use: When you want to be fully present and engaged, letting go of self-consciousness.
I.M.P.R.O.V.E. the Moment
Imagery, Meaning, Prayer, Relaxation, One thing, Vacation, Encouragement
Seven strategies to make a painful moment more bearable.
When to use: When you cannot change the situation but need to survive it with less suffering.
Chain Analysis
Behavioral chain of events mapping
Trace the sequence of events leading to a problem behavior to identify intervention points.
When to use: After a problem behavior occurs, to understand the chain and prevent recurrence.
F.A.C.T.
Forgiveness, Acceptance, Change, Truth
Edward Flynn's framework for reducing depression and anxiety.
When to use: As an integrative daily practice combining DBT principles with compassionate self-work.
Edward Flynn
Edward Flynn is a DBT Certified clinician and Licensed Professional Counselor who has spent decades teaching evidence-based skills to individuals navigating anxiety, depression, and emotional dysregulation. This skills library reflects the core curriculum used in his IOP group therapy sessions.