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DBT Skills Practice
Guided exercises and practice scenarios for mastering all four DBT modules.
Daily Skills Practice
Pick one skill from each module to practice today
Recovery Scenarios
Practice applying DBT skills to common recovery challenges
Scenario: Intense Craving
You're alone and experiencing a strong craving (8/10).
Skills to use: TIPP, Urge Surfing, Distraction (ACCEPTS), Call support
Scenario: Family Conflict
Family member brings up past mistakes during dinner.
Skills to use: GIVE, Check the Facts, Opposite Action to anger
Scenario: Social Pressure
Friends invite you to a bar for a celebration.
Skills to use: DEARMAN to suggest alternative, FAST for self-respect
Quick Reference
Crisis Skills (Use First)
TIPP
ACCEPTS
IMPROVE
Pros & Cons
Daily Skills (Prevention)
Wise Mind
PLEASE
ABC
GIVE