📎 DBT Pocket Cheat Sheet#
🧘 Mindfulness#
- Observe • Describe • Participate
- Non-judgment • One-mindful • Effective
- 5-4-3-2-1 grounding
🚨 Distress Tolerance#
- STOP: Stop • Step back • Observe • Proceed
- TIPP: Cold • Intense exercise • Slow exhale • Relax
- 5 senses self-soothe
- ACCEPTS to distract
🔁 Emotion Regulation#
- PLEASE: Body • Sleep • Eat • No substances • Move
- Check the facts
- Opposite action
- Build positives + mastery
🗣 Interpersonal#
- DEAR MAN: Describe • Express • Assert • Reinforce • Mindful • Appear confident • Negotiate
- GIVE: Gentle • Interested • Validate • Easy
- FAST: Fair • (No over) Apologies • Stick to values • Truthful
🧠 Meta-Skills#
- COPE AHEAD — mentally practice success
- PROS / CONS — before acting
- RADICAL ACCEPTANCE — stop fighting reality
- TURN THE MIND — recommit to acceptance
- WILLING HANDS + HALF-SMILE — soften body/mind
📍 WHEN TO USE WHAT (Quick Guide)#
| Situation | Skill |
|---|---|
| Coming stress | COPE AHEAD |
| Strong urges | PROS & CONS |
| Unclear emotions | CHECK THE FACTS |
| Destructive / unhelpful emotion | OPPOSITE ACTION |
| Hopelessness / grief | RADICAL ACCEPTANCE |
| Low confidence / avoidance | BUILD MASTERY |
| Low joy / emptiness | BUILD POSITIVES |
| Stuck / rigid / fighting reality | TURN THE MIND + WILLING HANDS |
| Crisis / panic / overwhelm | TIPP + STOP |
⚡ 10-Second Reset#
Name it • Rate it • Pick skill • Act
- Cold water
- 10 breaths
- 5-4-3-2-1
- Write 3 bullets
🕊️ RADICAL ACCEPTANCE — End the Fight with Reality#
Stop fighting what already IS.
This does not mean:
- You approve of it.
- It’s fair.
- You give up trying to improve things.
It means: “This is reality in this moment.”