Complete Guide to DBT Skills
Learn the main DBT skills for distress tolerance, mindfulness, emotion regulation, and interpersonal effectiveness. Start with the highest-leverage skills, then use worksheets and daily practice to build consistency.
Quick answer
What are the main DBT skills?
The main DBT skills fall into four groups: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Most people start with STOP, TIPP, Wise Mind, DEAR MAN, and Radical Acceptance because those skills are practical and easy to apply in daily life.
Distress Tolerance Skills
Learn to survive crises without making things worse. These skills help you tolerate painful situations when you can't immediately solve them.
Mindfulness Skills
The foundation of DBT. Learn to observe, describe, and participate in life with awareness and without judgment.
Emotion Regulation Skills
Understand, manage, and change your emotional responses. Learn to reduce emotional suffering and increase positive experiences.
Interpersonal Effectiveness Skills
Ask for what you need, say no effectively, and maintain healthy relationships while keeping your self-respect.
Important Note
This skills library is for educational purposes only and is NOT a substitute for professional mental health care or therapy. If you're struggling with serious mental health challenges, please work with a qualified mental health professional.
If you're in crisis, please call 988 (Suicide & Crisis Lifeline), text HOME to 741741, or call 911.
Practice DBT Skills with AI Guidance
WithMarsha brings these skills to life with daily practice, personalized guidance, and real-time support from your AI DBT coach.
Want structure around these skills? Browse the curated DBT worksheets or read how to practice DBT skills daily.
Therapists looking for between-session homework ideas can start with these DBT homework ideas.
Deciding whether to install an app or stick with worksheets? Compare the best DBT app options or review DBT apps vs worksheets.
Curious how other practitioners apply these tools? Browse the latest posts on the WithMarsha blog.