DBT Skills for Managing the Symptoms of Borderline Personality Disorder

1. Frantic efforts to avoid real or imagined abandonment.

  • DEAR MAN
  • DEAR MAN GIVE
  • DEAR MAN GIVE FAST
  • Managing Interpersonal Anger
  • Nonjudgmental Stance
  • Mindfulness Skills
  • Wise Mind
  • COPE AHEAD
  • Validation and Self-Validation
  • Reduce Vulnerability
  • Change Negative Emotions
  • Biosocial Theory
  • Ideas for Practicing Effectiveness
  • Ways to Practice Accepting Reality

2. A pattern of unstable and intense interpersonal relationships characterized by alternating between extremes of idealization and devaluation.

  • Wise Mind
  • DEAR MAN
  • DEAR MAN GIVE
  • DEAR MAN GIVE FAST
  • OPPOSITE ACTION FOR LOVE
  • Troubleshooting Interpersonal Effectiveness Skills
  • Ending Relationships
  • COPE AHEAD
  • Mindfulness of Self and Others
  • Nonjudgemental Stance
  • THINK Skills
  • Dialectics
  • Options for Solving Any Problem
  • Ideas for Practicing Effectiveness
  • Accepting Reality

3. Identity disturbance: markedly and persistently unstable self-image or sense of self.

  • Ending Relationships
  • Encouraging Affirmations
  • Effectiveness
  • Cheerleading Statements
  • Building a Life Worth Living
  • Willingness Versus Willfulness
  • Opposite to Emotions for Changing Shame
  • Self-Validation
  • Mindfulness to Emotions
  • Mindfulness to Thoughts
  • Accumulating Positive Experiences Short Term
  • Accumulating Positive Experiences Long Term
  • Wise Mind Values and Priorities List
  • Pleasant Activities List
  • ABC PLEASE
  • Options for Solving Any Problem
  • Biosocial Theory
  • Ideas for Practicing Effectiveness

4. Impulsivity in at least two areas that are potentially self-damaging.

  • Best Ways to Get Rest: 12 Tips for Better Sleep
  • FOOD and Your MOOD
  • PLEASE Skills
  • Building Mastery and Coping Ahead
  • Accumulating Positive Experiences
  • Opposite Action Jealousy
  • Opposite Action Envy
  • Opposite Action Anger
  • TIPP
  • Accepting Reality: Choices We Can Make
  • Accepting Reality: Turning the Mind
  • Willingness
  • Half-Smiling and Willing Hands
  • Coping with Urges
  • ABCD
  • Alternative Rebellion and Adaptive Denial
  • Burning Bridges and Building New Ones
  • Clear Mind
  • Clean Mind
  • Community Reinforcement
  • Reinforcing Nonaddictive Behaviors
  • Dialectical Abstinence
  • Ways to Decrease or Stop Behaviors

 

5. Recurrent suicidal behavior, gestures, threats, or self-mutilating behavior.

  • Opposite Action and Problem Solving
  • Opposite Action Shame
  • Opposite Action Sadness
  • Opposite Action Fear
  • Check the Facts and Problem Solving
  • Shame Words
  • Guilt Words
  • Sadness Words
  • Jealousy Words
  • Ideas for Practicing Wise Mind
  • Observing Yourself in Each State of Mind
  • Ideas for Practicing Observing
  • Ideas for Practicing Describing
  • Ideas for Practicing Participating
  • Mindfulness "How" Skills
  • Ideas for Practicing Nonjudgmentalness
  • TIPP
  • Using Cold Water

 

6. Affective instability due to a marked reactivity of mood (e.g., intense episodic dysphoria, irritability, or anxiety usually lasting a few hours and only rarely more than a few days).

  • The Function of Emotions
  • Reducing Vulnerability
  • Paying Attention to Positive
  • Letting Go of Painful Emotions
  • Opposite to Emotion Action
  • Self-Soothe
  • Self-Validation
  • Imagery
  • Create Meaning
  • Prayer
  • Relation
  • One Thing in the Moment
  • Pros and Cons
  • ACCEPTS
  • Self-Soothe
  • Interpreting Emotions
  • Describing Emotions
  • Urge Surfing
  • Troubleshooting Emotion Regulation Skills: When What You are Doing Isn't Working
  • Myths About Emotions
  • What Makes It Hard to Regulate Your Emotions
  • Managing Extreme Emotions

 

7. Chronic feelings of emptiness.

  • Factors to Consider in Asking for What You Want
  • Self-validation
  • Willingness and Willfulness
  • Create a Life Worth Living
  • FAST
  • Myths in the Way of Interpersonal Effectiveness
  • What Stops You from Achieving Your Goals
  • What is Your Goal and Priority?
  • Mindfulness of Current Emotions
  • Happiness Words
  • Love Words
  • Observe and Describe an Emotion
  • Biosocial Theory
  • DBT Assumptions
  • Mindfulness: Why Bother?
  • Three States of Mind
  • Ideas for Practicing Effectiveness
  • Mindfulnes of Current Thoughts
  • Recovering from Invalidation
  • Behavior Change

 

8. Inappropriate anger or difficulty controlling anger (e.g., frequent displays of temper, constant anger, recurrent physical fights).

  • The Function of Emotions
  • Reducing Vulnerability
  • Paying Attention to Positive
  • Letting Go of Painful Emotions
  • Opposite to Emotion Action
  • Self-Soothe
  • Self-Validation
  • Imagery
  • Create Meaning
  • Prayer
  • Relation
  • One Thing in the Moment
  • Pros and Cons
  • ACCEPTS
  • Self-Soothe
  • Interpreting Emotions
  • Describing Emotions
  • Urge Surfing
  • Pros and Cons
  • Reality Acceptance
  • Willingness and Willfulness
  • Turning the Mind

9. Transient, stress-related paranoid ideation or severe dissociative symptoms.

  • Crisis Survival Skills
  • STOP
  • Distract with Wise Mind ACCEPTS
  • Self-Sooth with The Six Senses
  • IMPROVE the Moment
  • Body Scan Meditation
  • Effective Rethinking and Paired Relaxation
  • Create Your Crisis Survival Kit
  • Sensory Awareness, Step by Step
  • Dialectics
  • Thinking Mistakes
  • Self-validation and validation
  • Taking Charge of Your Emotions
  • Best Ways to Get Rest: 12 Tips for Better Sleep
  • FOOD and Your MOOD
  • PLEASE Skills
  • Building Mastery and Coping Ahead
  • Accumulating Positive Experiences