DBT Skills Collection

Change the moment

Imagination Use your imagination and create positive experiences/feelings

- View (memory) photos
- "Safe place"
- illustrated books
- Memories of good memories
- Fantasy journeys
- View travel guide books
- Imagine the enemy in "pierced underpants"


Meaning Every fearful situation that you overcome will strengthen you!

- "Everything has a meaning, even if I don't see it right now."
- If I hadn't done that, then...
- In retrospect, it is easier to see a meaning; remember it and recall it at the next difficult situation (write it down in your diary)


Prayer, Meditation Open your heart to a higher being, greater wisdom or deity and ask for strength and confidence:

- http://www.pixelthoughts.co
- Be grateful
- Prayer
- Go to church and light a candle
- Rituals, developing mantra
- Sit on the floor, light a candle and try not to think about anything


Relaxation Relax through positive rituals or gifts to yourself:

- Take a "short vacation": take a quarter of an hour off and drink a tea thoughtfully.
- 10 minutes to solve a crossword puzzle
- Changing the moment
- Take a bath
- Listen to a short radio play
- Let a piece of cake or yoghurt melt on your tongue
- Calling a friend
- Footbath
- Go to a café
- Focus on the moment
- Lava lamp
- Read
- Massage
- Tense and relax muscles (e.g. according to Jacobsen)
- Take a rest
- Sauna
- Sleep
- Sport
- Take a vacation
- Hot water bottle


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This is an information website and is maintained and supported by affected persons, volunteers and helpers. Under no circumstances does the information replace professional advice or treatment by trained and recognized doctors. We do not offer medical, legal or psychological advice. Our compilations and information are based on our own experience, personal assessments and Internet research. The information & skills presented are intended to help you and support you in your everyday high-stress situations or dangerous situations. And, to encourage you - you are not alone!
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