Use the official module map
DBT skills are organized around mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness in Linehan/Guilford source materials.
Evidence-Based DBT Skills Guide
Complete Guide to DBT Skills
DBT skills are practical methods for distress tolerance, mindfulness, emotion regulation, and interpersonal effectiveness. Start with the highest-leverage skills, then use worksheets and daily practice to build consistency.
25+ SkillsEvidence-BasedStep-by-Step
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.
Skills standard
How to choose a DBT skill from this library
Start by matching the skill to the job. Regulate body intensity first, observe and describe what is happening, choose an emotion-regulation or interpersonal skill, then review what worked.
Choose skills by function
Distress tolerance helps high-intensity moments, emotion regulation helps change patterns, mindfulness helps awareness, and interpersonal skills help relationships.
Practice needs worksheets and review
Skills become more usable when they are rehearsed through handouts, worksheets, diary cards, and real-life reflection.
Educational skills are not comprehensive DBT
A skills library can support learning, but adherent DBT includes clinical structure, therapist judgment, and risk management.
Clinical boundaries
This library is educational and practice-oriented. Use qualified professional care for diagnosis, risk assessment, trauma treatment, self-harm concerns, or crisis support.
Sources used
Related WithMarsha guides
A worked example of choosing your next skill
Imagine receiving an unclear message and wanting to reply angrily. Start by identifying the immediate task: avoiding a reply you may regret. STOP can create a pause. Then describe the message separately from the interpretation you added. Check the Facts can help you examine that interpretation. If a practical problem remains, use problem-solving or prepare a clear request with DEAR MAN.
The sequence changes when the facts change. If the message contains a credible threat, the priority is protection and appropriate support. If it confirms a missed deadline, the task may be an honest update and a revised plan. You do not need to make an understandable emotion disappear before choosing an effective action.
Practice and review one behavior
Pick a manageable situation and rehearse one observable action. A note such as “ask one clarification before replying” is easier to use than “handle emotions better.” Afterward, record what happened, what interrupted the plan, and one adjustment. If you forgot the skill, try a visible cue. If the skill did not fit, choose another. If the situation exceeded self-guided practice, seek qualified help rather than adding more exercises.
Each worksheet keeps its own instructions and examples. Start with the skill that addresses the current task, then use the related links to go deeper. The aim is a usable next action, not completing the entire library or achieving a perfect practice streak.
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.