Are you looking for DBT skills, helpers, or tools that you can use in and manage your mood in stressful situations?
In the course of various DBT therapy phases (Dialectical Behavioral Therapy of Borderline Personality Disorder) we have learned to deal with distressing situations and survive an emotional crisis by learning and applying specific DBT skills depending on our stress level.
Below we have compiled a choice of DBT skills, which are helping us in our everyday life. We always have them at hand - which have a fixed place in an emotional toolbox at our home and some are also a permanent companion on the go. For this purpose, we usually have a small cosmetic bag with 3 to 4 DBT skills with us.
The following DBT skills helped in distressing situations of high stress, strong tensions, overreactions, dissociations, or even dangerous self-harming situations. These are immediate measures you can apply in order to handle a stress level of above +50% or more.
Not all DBT skills are suitable for everyone or every stressful situation, the use of certain skills or helpers depends on each individual emotional crisis and stress level. In order to assess which DBT skill, you can use for which stress level; we included a stress level indication in % in the overview below. Note: The indicated stress level is based on our personal experience and is only a general indication.
It is important that you find and apply the right skills for each situation and always practice, practice and practice again - so that the DBT skills become a natural habit and you can handle the stressful situation and overreactions, dissociation, or panic attacks more quickly.
If you have an acute problem and are looking for a counseling center or would like to speak to someone anonymously, please look at the help hotlines listed under Emergency Hotlines.
Affiliate Links: On this page, you will find product links that will redirect you to sites such as Amazon. If you buy a product (skill) via the link, we earn a small commission and can finance this website (stress-killers.com). Don't worry, this has no impact on prices or any other disadvantages for you.