1
Pause Before You React
Take a breath and check in with yourself.
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Will acting on this urge help me in the long term?
Happy Bee Therapy • DBT Skills Cheat Sheet
Your pocket guide to choosing helpful responses.
Pause • Breathe • Notice • Choose
Interactive tools designed for use between sessions to help regulate emotions, practice Wise Mind, and navigate urges with clarity.
Dialectical Behavior Therapy
8 Interactive DBT Skills
Use these structured exercises to guide your responses when emotions feel overwhelming or urgent.
2
Find Your Wise Mind
Balance emotion and reason.
⭐ PROMPT: "If I was at my best, what would I choose?"
3
Check the Facts
Challenge unhelpful thoughts.
Facts over feelings — get clear, get grounded. ❤️
4
When Emotions Feel Too Big
Try these to ride the wave.
- 💨 Slow your breathing
- 🧊 Splash cold water
- 🧘 Stretch
- 🚶 Walk / Move your body
- 🎵 Listen to calming music
- 👁️ Ground yourself using your five senses
PROMPT: "What does my body need right now?"
5
Five Senses Grounding
Come back to the present moment.
5 See
4 Feel
3 Hear
2 Smell
1 Taste
You are here. You are safe. You've got this. 🩵
6
If I Want to Avoid...
Shift to action, however small. (Avoid ➔ Escape ➔ Delay)
Small steps ➔ Big change
7
Self-Validation
Be kind to yourself.
💚 "It makes sense that I feel..."
💚 "Anyone in my situation might..."
💚 "I can feel this emotion without letting it control me."
Can I accept this feeling?
Treat yourself with the same compassion you offer a friend.
8
My Next Helpful Choice
Choose what your future self will thank you for.
One helpful choice at a time.
Paced Regulation
Guided Breathing Circle
Choose your preferred pace, click start, and follow the visual cue. If breathwork feels uncomfortable, shift your focus outward and name objects in the room.
1. Ground Your Feet
Place both feet flat on the floor and let your shoulders drop gently.
2. Follow the Rhythm
Inhale as the circle expands, hold if applicable, and exhale smoothly as it contracts.
Please Note:
This resource is for educational and informational purposes only and is inspired by Dialectical Behavior Therapy (DBT) principles. It is not a substitute for professional advice, diagnosis, or treatment. Please seek support from a qualified mental health professional like Rachel if you need help.
Client Support
Frequently Asked Questions
That is completely normal and gives us useful information. DBT skills are muscle memories that require repetition. Pause, gently ground yourself, and bring your observations to your next session with Rachel.
Yes. Skills like "When Emotions Feel Too Big" (TIPP skills) and 5-Sense Grounding are specifically designed for intense distress tolerance outside of session.
