TOOLS for DBT: 5 Ways to Solve a Problem
1. SOLVE THE PROBLEM
Simple Solutions – If you are hot, turn on a fan, if you need more light, turn on a light, if you need to change the situation then do so.
(Use interpersonal effectiveness skills or Use Problem-Solving)
2. FEEL BETTER ABOUT THE PROBLEM
Change (or regulate) your emotions about the problem
(Use Emotional Regulation Skills)
3. TOLERATE THE PROBLEM
Accept and tolerate both the problem and your responses to the problem
(Use Emotion Regulation Skills)
4. STAY MISERABLE
Sometimes we need to feel our feels, there is a time and a place to experience our emotions. Yet, knowing the difference between extreme emotions and staying miserable in perpetual/excess emotion is vital.
(Use Distress Tolerance and Mindfulness Skills)
5. MAKE IT WORSE
Always an option, and I think we know what this feels like. How can you learn to regulate before we get to this point?
(This is where we use NO skills)