Wise Mind
When emotion or logic alone is steering wrong
DBT Skills Videos
One short video per DBT skill, by module. Each links to the skill's page in the Toolkit.
Mindfulness
The core skills every other module builds on: noticing what is happening, without judging it, and acting from wise mind.
Observe
When you need to anchor to what's actually here
Describe
When you need to step out of the spin
Participate
When your head is too loud and you need to be a body again
Non-Judgmentally
When good/bad/should/must is running the show
One-Mindfully
When you're scattered, half-present, doing five things badly
Effectively
When the perfect response is also the unworkable one
Loving-Kindness
When you need to soften toward yourself or someone else
Distress Tolerance
Getting through a crisis without making it worse, and accepting what you can't change right now.
STOP
When you have just enough time to interrupt yourself
Pros and Cons
When you're trying to decide whether to act on an impulse
TIPP
When your body is hijacked by a big emotion
Distract with ACCEPTS
When you need to distract until the wave passes
Self-Soothe
When you need to be soothed, not solved
IMPROVE the Moment
When you can't change what's happening, but you can make this moment less awful
Radical Acceptance
When you're stuck in "this shouldn't be happening"
Turning the Mind
When you can feel the choice point but keep going down the wrong path
Willingness
When refusal is held as much in your body as in your thoughts
Half-Smiling + Willing Hands
When your body is rigid — fists, jaw, shoulders
Mindfulness of Current Thoughts
When you're stuck in a loop or can't tell what's true
Emotion Regulation
Understanding emotions, changing the ones that don't fit the facts, and becoming less vulnerable to emotion mind.
Understanding and Naming Emotions
When you feel "bad" or "upset" but can't say what the emotion is
Check the Facts
When a feeling is big and you're not sure if it fits
Opposite Action
When you've tried half-measures and they aren't working
Problem Solving
When the situation needs a real solution and you've been spinning
Accumulate Positive Experiences
When the days feel grey or empty
Build Mastery
When you need to remind yourself you're capable
Cope Ahead
When you can see it coming and want to enter it ready
PLEASE
When you can't manage a full self-care routine and need the bar lowered
Mindfulness of Current Emotion
When you're either suppressing it or amplifying it
Interpersonal Effectiveness
Asking for what you need, saying no, and keeping your relationships and your self-respect while you do it.
Clarifying Priorities
Before a hard conversation, when you're not sure what matters most
DEAR MAN
When you need to ask for something or say no, clearly
GIVE
When the relationship matters more than winning this one
FAST
When you're at risk of leaving the conversation feeling smaller
Evaluating Options
When you're unsure how hard to push for a request, or how firmly to say no
Walking the Middle Path
Dialectics / Kernel of Truth
When BUT keeps canceling out half the picture
Validation
When you want to go deeper than basic acknowledgment
Self-Validation
When you're judging yourself for having the feelings you're having
Recovering from Invalidation
When you're starting to wonder if you imagined it
Walking the Middle Path
When you feel like you have to choose all-or-nothing in a relationship
Guided practices
Longer, follow-along practices for building a skill when you have a few quiet minutes. Audio-only versions are on the audio resources page.
Wise Mind Breathing · 7 min
Skill: Wise Mind
Stone Flake on a Lake · 5 min
Skill: Wise Mind
Spiral Staircase · 5 min
Skill: Wise Mind
Is This Wise Mind? · 4 min
Skill: Wise Mind
Sensory Awareness · 13 min
Skill: Observe
Mindful Walking · 8 min
Skill: Participate
Non-Judgmental Meditation · 3 min
Skill: Non-Judgmentally
Loving-Kindness Meditation · 5 min
Skill: Loving-Kindness
Body Scan · 13 min
Skill: Observe
Mindful Emotional Awareness · 5 min
Joyful Memory · 3 min
Progressive Muscle Relaxation · 12 min
Skill: TIPP
Urge Surfing · 8 min
Skill: Urge Surfing
Half-Smiling and Willing Hands · 6 min
Skill: Half-Smiling + Willing Hands
Turning the Mind · 8 min
Skill: Turning the Mind
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