Quick reference
DBT skills cheat sheet
Every core DBT acronym in one place — decoded for quick recall in the moment.
This DBT skills cheat sheet decodes the core DBT acronyms so you can recall each skill quickly. For the full explanations, follow the links to each module.
Distress tolerance
| Acronym | Stands for |
|---|---|
| STOP | Stop · Take a step back · Observe · Proceed mindfully |
| TIPP | Temperature · Intense exercise · Paced breathing · Paired muscle relaxation |
| ACCEPTS | Activities · Contributing · Comparisons · Emotions · Pushing away · Thoughts · Sensations |
| IMPROVE | Imagery · Meaning · Prayer · Relaxation · One thing · Vacation · Encouragement |
Emotion regulation
| Acronym | Stands for |
|---|---|
| PLEASE | treat PhysicaL illness · balanced Eating · Avoid substances · balanced Sleep · Exercise |
| ABC | Accumulate positives · Build mastery · Cope ahead |
Interpersonal effectiveness
| Acronym | Stands for |
|---|---|
| DEAR MAN | Describe · Express · Assert · Reinforce · Mindful · Appear confident · Negotiate |
| GIVE | Gentle · Interested · Validate · Easy manner |
| FAST | Fair · no Apologies · Stick to values · Truthful |
Mindfulness
| Group | Skills |
|---|---|
| "What" skills | Observe · Describe · Participate |
| "How" skills | Non-judgmentally · One-mindfully · Effectively |
Want the descriptive version? See the full DBT skills list. Learn to actually use these in a live DBT skills class.
Common questions
What is a DBT skills cheat sheet?
A DBT skills cheat sheet is a quick-reference summary of the main DBT acronyms — STOP, TIPP, ACCEPTS, IMPROVE, PLEASE, DEAR MAN, GIVE, and FAST — so you can recall each skill in the moment without rereading a whole workbook.
What do the DBT acronyms stand for?
STOP = Stop, Take a step back, Observe, Proceed mindfully. TIPP = Temperature, Intense exercise, Paced breathing, Paired muscle relaxation. DEAR MAN = Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate. Full breakdowns are in the tables on this page.
Wonder if DBT skills could help you too?
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