The DBT Skills Series from the DBT Center of the South Bay introduces practical Dialectical Behavior Therapy techniques to manage intense emotions and crisis situations.

Stacked wooden blocks with the phrase “What’s in your toolbox?” — representing building emotional tools with DBT.

DBT Skills Series 9

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Feeling Stuck? Use the DBT Problem Solving Skill to Take Action and Move Forward You’ve named the emotion. You’ve checked the facts. You know your feeling makes sense—and honestly, anyone in your shoes might feel the same way. But…
Stacked wooden blocks with the phrase “What’s in your toolbox?” — representing building emotional tools with DBT.

DBT Skills Series 8

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Stuck in Sadness or Anger? DBT’s Opposite Action Skill Helps You Shift What You Feel by Changing What You Do In DBT, the Opposite Action skill is used when your emotions feel real but aren’t quite accurate—or are pushing you to react…
Stacked wooden blocks with the phrase “What’s in your toolbox?” — representing building emotional tools with DBT.

DBT Skills Series 7

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When Your Emotions Take Over: How “Checking the Facts” Helps You Respond Instead of React Have you ever had an emotion take you for a ride — only to realize later that the story behind it wasn't quite true? "Maybe your friend didn't…
Stacked wooden blocks with the phrase “What’s in your toolbox?” — representing building emotional tools with DBT.

DBT Skills Series 6

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DBT Self-Soothe Skills: Find Comfort Through Your Five Senses When Everything Feels Too Much Some moments hit harder than others. A stressful conversation, a wave of anxiety, or just the weight of the day can leave you feeling raw and overstimulated.…
Stacked wooden blocks with the phrase “What’s in your toolbox?” — representing building emotional tools with DBT.

DBT Skills Series: 5

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Distract to Survive the Moment: DBT's ACCEPTS Skill for Intense Emotions There are moments when your emotions feel so big and overwhelming that staying present feels unbearable. Maybe you're flooded with shame after an argument or drowning…
Stacked wooden blocks with the phrase “What’s in your toolbox?” — representing building emotional tools with DBT.

DBT Skills Series: 4

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Mindfulness for Everyday Life – How to Stop Missing the Moment Ever get somewhere and realize you have no idea how you got there? You drove the whole way home and barely remember the trip at all. Or maybe you're halfway through a conversation,…
Stacked wooden blocks with the phrase “What’s in your toolbox?” — representing building emotional tools with DBT.

DBT Skills Series: 3

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DBT Skills Series: Regain Control with Paced Breathing & Paired Muscle Relaxation When You’re at Your Breaking Point, Your Body Needs a Reset   You know those moments when everything feels too much—your emotions are overpowering,…
Stacked wooden blocks with the phrase “What’s in your toolbox?” — representing building emotional tools with DBT.

DBT Skills Series: 2

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Reset Your Body Fast with the DBT Tip skills: Tip the Temperature & Intense Exercise   When emotions take over, your body goes into full survival mode—your heart races, your thoughts spiral, and it feels impossible to calm…
Stacked wooden blocks with the phrase “What’s in your toolbox?” — representing building emotional tools with DBT.

DBT Skills Series: 1

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          Overwhelmed? Try This One-Minute Hack to Regain Control with the DBT STOP Skill We’ve All Been There… You know the feeling—your heart is racing, your thoughts are spiraling, and you've said or done something that only…