Skills List
Breathing Exercises (4, 3, 2, 1)
Place feet on ground/grounding techniques
Feet on the wall
DBT Flashcards
Count forwards/backwards
Write a letter
Meditate
Progressive Muscle Relaxation
Fidget Toys
Play-Doh
Senses (Hear, See, Smell, Touch)
Visualize your favorite place
Affirmations
Set Goals
Self-Encouragement and Rethinking – give yourself positive self-talk.
F.A.S.T (DBT Skill)
Emotional Awareness (Identify what emotions you are feeling)
Rip paper into pieces
Worry Script
Journal
Gratitude List
Squeeze lemon, orange, lime
Throw lemon, orange, ice
Draw, Paint, Color
Fact Check/Opposite Action
Listen to Music
Make a collage/vision board
Crossword, seek & find, Sudoku
Ask someone to play a game, cards, create a game.
Identify triggers, plan how you can respond to triggers next time you feel this way