https://frtc.ltd/skills/observe https://i.ytimg.com/vi/fs0Q-u0Q2BU/hqdefault.jpg DBT Observe skill: a one-minute mindfulness practice Observe is noticing what's happening, inside you or around you, through your senses, without putting words to it or reacting to it yet. https://www.youtube.com/embed/fs0Q-u0Q2BU 52 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/describe https://i.ytimg.com/vi/Z5Q0GvLse_k/hqdefault.jpg DBT Describe skill: put it into words, just the facts Describe is putting words to what you observe, sticking to the facts: what you see, hear and feel, without interpretations or judgments. https://www.youtube.com/embed/Z5Q0GvLse_k 65 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/participate https://i.ytimg.com/vi/m-9zn4fnwdI/hqdefault.jpg DBT Participate skill: throw yourself into the moment Participate is throwing yourself fully into what you're doing, so you become part of the activity instead of watching yourself do it. https://www.youtube.com/embed/m-9zn4fnwdI 55 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/non-judgmentally https://i.ytimg.com/vi/Oso3hvcbbkE/hqdefault.jpg DBT Non-Judgmentally: how to drop the labels Non-Judgmentally is sticking to facts and consequences instead of labels like good, bad or should, so judgments don't make emotions bigger. https://www.youtube.com/embed/Oso3hvcbbkE 51 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/one-mindfully https://i.ytimg.com/vi/twpgfsZAVfI/hqdefault.jpg DBT One-Mindfully: do one thing at a time One-Mindfully is doing one thing at a time with your full attention, and bringing your mind back each time it wanders. https://www.youtube.com/embed/twpgfsZAVfI 48 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/effectively https://i.ytimg.com/vi/3OXSrhS5Yo8/hqdefault.jpg DBT Effectively: do what works, not what feels fair Effectively is doing what works in the situation you're actually in, with your real goals in mind, instead of what feels right or fair in the moment. https://www.youtube.com/embed/3OXSrhS5Yo8 53 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/wise-mind https://i.ytimg.com/vi/VVkQc_xUQsY/hqdefault.jpg What is Wise Mind in DBT? A one-minute practice Wise Mind is the part of you that brings emotion and reason together, where you know what's true and what matters, often as a quiet sense of knowing. https://www.youtube.com/embed/VVkQc_xUQsY 58 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/loving-kindness https://i.ytimg.com/vi/wafUW-EjuDY/hqdefault.jpg Loving-Kindness in DBT: a one-minute practice Loving-Kindness is a mindfulness practice of silently offering warm wishes to yourself and to others, including people you find difficult. https://www.youtube.com/embed/wafUW-EjuDY 59 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/mindfulness-of-current-emotion https://i.ytimg.com/vi/ofNmM6cMZks/hqdefault.jpg DBT Mindfulness of Current Emotion: let a feeling pass Mindfulness of Current Emotion is letting yourself feel an emotion as it is, without pushing it away or making it bigger, until it passes. https://www.youtube.com/embed/ofNmM6cMZks 53 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/mindfulness-of-current-thoughts https://i.ytimg.com/vi/hCe49MSjiWo/hqdefault.jpg DBT Mindfulness of Current Thoughts: a thought isn’t a fact Mindfulness of Current Thoughts is watching your thoughts as passing events in your mind, not as facts or orders, so they have less power over what you do. https://www.youtube.com/embed/hCe49MSjiWo 47 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/dear-man https://i.ytimg.com/vi/tdFAmw77H_g/hqdefault.jpg DBT DEAR MAN: how to ask for what you want DEAR MAN (Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, Negotiate) is a way to ask for what you want or say no, so you're more likely to get the outcome you're after. https://www.youtube.com/embed/tdFAmw77H_g 74 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/fast https://i.ytimg.com/vi/wGJIiUTPaSI/hqdefault.jpg DBT FAST skill: how to keep your self-respect FAST (be Fair, no Apologies, Stick to your values, be Truthful) is how to keep your self-respect in a conversation, so you come out of it still liking how you acted. https://www.youtube.com/embed/wGJIiUTPaSI 52 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/give https://i.ytimg.com/vi/2wyVj-pSz9c/hqdefault.jpg DBT GIVE skill: how to keep a relationship strong GIVE (be Gentle, act Interested, Validate, use an Easy manner) is how to keep a relationship strong while you ask for something, say no, or work through a conflict. https://www.youtube.com/embed/2wyVj-pSz9c 60 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/validation https://i.ytimg.com/vi/rsu9GAGx_E0/hqdefault.jpg Validation in DBT: how to show someone it makes sense Validation is letting someone know their feelings, thoughts or actions make sense given their history or their situation. It isn't agreeing, approving or giving in. https://www.youtube.com/embed/rsu9GAGx_E0 51 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/walking-the-middle-path https://i.ytimg.com/vi/kcldHGkKJdM/hqdefault.jpg Walking the Middle Path in DBT: balance between extremes Walking the Middle Path is finding the balance between extremes, such as too strict and too loose, or acceptance and change, instead of swinging from one to the other. https://www.youtube.com/embed/kcldHGkKJdM 54 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/problem-solving https://i.ytimg.com/vi/7KNDaUSwy2g/hqdefault.jpg DBT Problem Solving: 5 steps when the emotion fits the facts Problem Solving is a step-by-step way to change a situation that is causing an emotion that fits the facts. https://www.youtube.com/embed/7KNDaUSwy2g 54 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/cope-ahead https://i.ytimg.com/vi/yu7sAwJyiD0/hqdefault.jpg DBT Cope Ahead: how to prepare for a hard situation Cope Ahead is preparing for a hard situation by deciding which skills you'll use and rehearsing it in your imagination beforehand. https://www.youtube.com/embed/yu7sAwJyiD0 50 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/check-the-facts https://i.ytimg.com/vi/BP3h7sGez5U/hqdefault.jpg DBT Check the Facts: does your emotion fit the situation? Check the Facts is asking whether an emotion, and how intense it is, fits the actual facts of the situation rather than your interpretation of them. https://www.youtube.com/embed/BP3h7sGez5U 65 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/opposite-action https://i.ytimg.com/vi/ZhC8on77vj4/hqdefault.jpg DBT Opposite Action: how to change an emotion that doesn't fit the facts Opposite Action is acting opposite to an emotion's urge, all the way, when the emotion doesn't fit the facts or acting on it won't help. https://www.youtube.com/embed/ZhC8on77vj4 76 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/self-validation https://i.ytimg.com/vi/gC0pmmcnGXw/hqdefault.jpg DBT Self-Validation: of course I feel this way Self-Validation is acknowledging your own emotions and reactions accurately, and recognizing that they make sense given your history and the situation. https://www.youtube.com/embed/gC0pmmcnGXw 58 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/recovering-from-invalidation https://i.ytimg.com/vi/BGVIfhCQEuE/hqdefault.jpg DBT: how to recover when someone invalidates you Recovering from Invalidation is a set of steps for when someone dismisses your experience: sort out what in their response is accurate, own that part, and validate the rest yourself. https://www.youtube.com/embed/BGVIfhCQEuE 59 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/dialectics https://i.ytimg.com/vi/J92uEZT84Oc/hqdefault.jpg What is dialectics in DBT? Two things can both be true Dialectics is holding two things that seem opposite as both true, and looking for a way forward that honors both instead of picking a side. https://www.youtube.com/embed/J92uEZT84Oc 47 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/please https://i.ytimg.com/vi/YASKD8dxoLE/hqdefault.jpg The DBT PLEASE skill: care for your body to steady your mood PLEASE is taking care of your body so emotions are less volatile: treat PhysicaL illness, balance Eating, avoid mood-Altering substances, balance Sleep, get Exercise. https://www.youtube.com/embed/YASKD8dxoLE 57 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/build-mastery https://i.ytimg.com/vi/Ygq4VOzhpnk/hqdefault.jpg DBT Build Mastery: one hard-but-possible thing a day Build Mastery is doing at least one thing a day that is challenging but possible, to build a sense of competence and control. https://www.youtube.com/embed/Ygq4VOzhpnk 46 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/accumulate-positive-experiences https://i.ytimg.com/vi/ZhHl6AgJYOY/hqdefault.jpg DBT Accumulate Positive Experiences: when the days feel grey Accumulate Positive Experiences is building pleasant events into every day now, and working toward a life that fits your values over time. https://www.youtube.com/embed/ZhHl6AgJYOY 55 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/tipp https://i.ytimg.com/vi/vzBJHcf-A8o/hqdefault.jpg What is the DBT TIPP skill? 4 ways to calm down fast TIPP (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation) is a set of fast, body-based ways to bring extreme emotion down quickly enough that you can think again. https://www.youtube.com/embed/vzBJHcf-A8o 76 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/stop https://i.ytimg.com/vi/otp_1ZR9Cmc/hqdefault.jpg What is the DBT STOP skill? A pause before you react STOP (Stop, Take a step back, Observe, Proceed mindfully) is a pause skill for the moment just before you act on an urge you might regret. https://www.youtube.com/embed/otp_1ZR9Cmc 56 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/improve-the-moment https://i.ytimg.com/vi/YVIvTAGGUp4/hqdefault.jpg DBT IMPROVE the Moment: 7 ways to make a hard moment bearable IMPROVE the Moment (Imagery, Meaning, Prayer, Relaxing actions, One thing in the moment, Vacation, Encouraging and rethinking the situation) is a set of ways to make a painful moment more bearable when you can't change it. https://www.youtube.com/embed/YVIvTAGGUp4 70 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/self-soothe https://i.ytimg.com/vi/W9WI2E65eNY/hqdefault.jpg DBT Self-Soothe: calm yourself with your five senses Self-Soothe is comforting yourself on purpose through your five senses to get through a difficult moment without making it worse. https://www.youtube.com/embed/W9WI2E65eNY 52 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/accepts https://i.ytimg.com/vi/HPYutYIfO0g/hqdefault.jpg DBT ACCEPTS skill: 7 ways to get through a painful moment Wise Mind ACCEPTS (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations) is a set of ways to distract yourself from a painful moment until the emotion drops enough to deal with it. https://www.youtube.com/embed/HPYutYIfO0g 74 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/pros-and-cons https://i.ytimg.com/vi/ZIVjCXcEMO4/hqdefault.jpg DBT Pros and Cons: the four-box skill for strong urges Pros and Cons is a four-box comparison of acting on a crisis urge versus resisting it, so the long-term costs stay in view when the urge is strongest. https://www.youtube.com/embed/ZIVjCXcEMO4 56 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/radical-acceptance https://i.ytimg.com/vi/_YKtwCNGZJA/hqdefault.jpg Radical Acceptance in DBT: how to stop fighting what you can't change Radical Acceptance is fully acknowledging reality as it is, with your mind, heart and body, so you stop adding suffering to pain you can't change right now. https://www.youtube.com/embed/_YKtwCNGZJA 71 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/turning-the-mind https://i.ytimg.com/vi/-xxkUxFKcEk/hqdefault.jpg DBT Turning the Mind: choosing acceptance again and again Turning the Mind is the repeated choice to come back to acceptance each time you notice yourself fighting reality. https://www.youtube.com/embed/-xxkUxFKcEk 59 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/willingness https://i.ytimg.com/vi/0rZ0pD9ULXk/hqdefault.jpg DBT Willingness vs. willfulness: doing what the moment needs Willingness is doing what the situation needs, fully and without dragging your feet; its opposite, willfulness, is refusing the moment as it is: trying to control or fix everything, or refusing to do what's needed. https://www.youtube.com/embed/0rZ0pD9ULXk 58 2026-10-18 yes no Front Range Treatment Center https://frtc.ltd/skills/half-smiling-willing-hands https://i.ytimg.com/vi/vALvQOZR0HM/hqdefault.jpg DBT Half-Smiling and Willing Hands: accept with your body Half-Smiling and Willing Hands use your face and hands to support acceptance: a relaxed face with the lips slightly upturned, and open, unclenched hands. https://www.youtube.com/embed/vALvQOZR0HM 49 2026-10-18 yes no Front Range Treatment Center