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DBT skills, explained for real moments.
Start with four practical guides. Each one includes the purpose, a step-by-step walkthrough, a realistic example, common snags, safety limits, and authoritative sources.
STOP
Create a small pause between an intense feeling and your next action.
TIPP
Use short, body-based strategies when emotional arousal is too high for careful problem-solving.
DEAR MAN
Prepare a clear request or boundary while staying focused on your objective.
Radical Acceptance
Acknowledge reality as it is now without approving of it or giving up on change.