DBT coping skills

DBT coping skills are practical techniques for managing difficult emotions — both crisis-survival tools for hard moments and longer-term skills that build resilience. Here's how to think about which to reach for.

Coping in a crisis

When emotion is at its peak and acting on the urge would make things worse, use distress tolerance skills: STOP to pause, TIPP to bring your body's arousal down fast, and ACCEPTS to distract until the wave passes.

Coping day to day

For steadier baseline coping, the emotion regulation skills do the heavy lifting: the PLEASE skills to reduce vulnerability, opposite action to shift unhelpful emotions, and accumulating positive experiences. Mindfulness underpins all of it.

Coping in relationships

When the hard thing is a conversation or conflict, the interpersonal effectiveness skills — DEAR MAN, GIVE, and FAST — help you cope without damaging the relationship or your self-respect.

Building your toolkit

No one uses every skill — most people build a personal set that works for them. Browse the full DBT skills list, or keep the cheat sheet handy. Facing a specific challenge? See DBT skills for anxiety. New to DBT? Start with what DBT skills are.

Learn coping skills in a live class

Our Introduction to DBT Skills course teaches the full toolkit live over Zoom, with practice and group support.

Common questions

What are DBT coping skills?

DBT coping skills are practical techniques from Dialectical Behavior Therapy for managing difficult emotions and situations — both in-the-moment crisis skills (like STOP, TIPP, and ACCEPTS) and longer-term skills (like the PLEASE skills and opposite action) that build resilience over time.

What are the best DBT skills for coping in a crisis?

For an immediate crisis, the distress tolerance skills work fastest: STOP to pause, TIPP to calm your body, and ACCEPTS to distract until the intensity drops. These are designed to get you through the moment without making it worse.

Can I learn DBT coping skills without therapy?

Yes. DBT skills are educational and can be learned in a class or on your own. They’re an excellent complement to therapy, but you don’t need a diagnosis or a therapist to start building a coping toolkit.