🧰 DBT Strategies & Planning Skills#
These are common DBT “meta-skills” used to prepare for, manage, and recover from difficult situations.
🌟 COPE AHEAD — Practice for Future Stress#
Use when you know a difficult situation is coming.
Steps:
- Describe the upcoming situation clearly.
- Identify feelings + urges likely to come up.
- Choose skills you’ll use (e.g., TIPP, DEAR MAN, grounding).
- Visualize yourself using the skills successfully.
- Mentally rehearse until it feels doable.
Think: “If X happens, I will do Y.”
🧠 PROS & CONS — Outsmart Impulsive Urges#
Use when you’re tempted to do something harmful or short-sighted.
Write 4 Boxes:
| Action | Pros | Cons |
|---|---|---|
| Acting on the urge | Immediate relief | Long-term harm |
| Resisting the urge | Long-term benefit | Short-term discomfort |
Pro Tip: Include long-term consequences (not just immediate relief).
🔍 CHECK THE FACTS — Reality Test Your Emotions#
Ask yourself:
- What are the actual facts?
- What am I assuming or mind-reading?
- Is my emotional reaction proportional to the situation?
- Would others see this the same way?
If the emotion does not fit the facts → use Opposite Action.
🔄 OPPOSITE ACTION — Break Emotional Loops#
Use when an emotion is not justified by the facts or is unhelpful.
Examples of Opposite Action:
| Emotion | Urge | Opposite Action |
|---|---|---|
| Fear | Avoid | Approach safely |
| Shame | Hide | Make contact |
| Anger | Attack | Step back, soften |
| Sadness | Withdraw | Get active, connect |
🏆 BUILD MASTERY — Increase Confidence#
Do something (even small) that:
- Challenges you.
- Improves a skill.
- Gives a sense of accomplishment.
Examples:
- Finish a workout.
- Learn something new.
- Complete a task you’ve been avoiding.
Consistency > Intensity.
🌈 BUILD POSITIVES — Create a Better Emotional Baseline#
Short-term (Daily):
- Small pleasant activities (e.g., sunlight, music, walking, comedy, cooking, nature).
Long-term:
- Move toward meaningful goals.
- Invest in relationships and purpose.
- Make choices aligned with values.
🕊️ RADICAL ACCEPTANCE — End the Fight with Reality#
Stop fighting what already IS.
This does not mean:
- You approve of it.
- It’s fair.
- You give up trying to improve things.
It means: “This is reality in this moment.”