Intense emotions and pain are part of life. Learning how to cope with them effectively is important. These skills will give you practical ways to reduce intense emotions and accept reality so that you can continue to move towards what matters to you.

Learn the very valuable DBT STOP skill, which helps you to slow down your reactions and respond with mindful awareness.

S - Stop
T - Take a step back
O - Observe
P - Proceed Mindfully

The DBT TIPP skill helps to rapidly change an emotion by creating neurophysiological changes that create a sense of calm and wellbeing.

This video will explain how to do a progressive muscle relaxation practice to improve relaxation and reduce emotional intensity.

Guided mindfulness practice where you will be guided through observing the body starting at the feet and moving up to the head.

Use the DBT ACCEPTS skills to Distract when feeling intense emotion. Distracting can be helpful in distracting your mind from things that may reactivate the strong emotion.

The DBT IMPROVE skills help to intentionally increase positives in a situation. This skill is part of the DBT Distress Tolerance module and can help you to effectively deal with distressing emotions by improving the moment.

The DBT Self-Soothe skills help you to nurture and soothe yourself when you are experiencing an intense emotion. These skills can also be used as important self care techniques to reduce stress.

Stop acting on urges that lead to negative consequences! This video provides you with a simple strategy that you can use if you struggle with acting on urges. Use the handout for a quick reference!

Watch this video to learn a DBT technique called Urge Surfing. It is the mindfulness practice of riding the wave of your urge without acting on it. With time, your brain will begin to recognize that you can experience and urge with out needing to act on it.

Learn how to problem solve in an effective way. Refer to the "Problem Solving Worksheet" for more guidance.

Steps for Problem Solving:
1. Describe the PROBLEM?
2. CHECK THE FACTS about the situation to make sure you have the right problem. Redefine the problem if needed to align with the fa...

Watch this video to learn how to use Pros and Cons to better connect to Wise Mind during distress when having urges to act in problematic ways. This video is a clip from a previous live DBT Skills class.