Mindful DBT Journey

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You’ve learned amazing tools! Let’s celebrate your journey.

Session 6: Body Power TIPP Crisis Survival

"If your body feels like it's racing at 100 miles per hour, we need 'Body Power' to slow it down. We call this TIPP. T is for Temperature—splashing cold water on your face. I is for Intense Exercise—doing 10 fast jumping jacks. P is for Paced Breathing—slow bubbles. And the last P is for Paired Muscle Relaxation—squeezing your muscles tight and then letting go. These are like emergency buttons for your body to help you get back to Wise Mind fast."

Session 7: Change the Channel Distraction

"Imagine your mind is a TV. Sometimes, an upsetting or scary show starts playing and you can't stop thinking about it. But you have the remote! You can 'Change the Channel' to something else. We can't always make the bad thought disappear instantly, but we can choose to watch a different show—like thinking about a favorite joke, a song, or a game. When an upsetting thought starts playing, say to yourself, 'Flip!' and switch to a happier channel."

Session 8: The ACCEPTS Map Distraction

"When we’re in distress, we need a map of places to go. ACCEPTS gives us seven paths. We can do an Activity (like a puzzle), Contribute (help a friend), Compare (remember a time we were brave), feel a different Emotion (watch a funny video), Push away the problem for a little bit, think different Thoughts, or use our Sensations (like holding an ice cube). Today we’re going to explore this map so you always know where to turn when things feel heavy."

Module 3: Emotion Regulation

Session 9: Feelings Color Map Emotional Literacy

"Have you ever felt 'muddled' up, where your feelings are all mixed together? Today we’re using colors to help us sort them out. Like the Color Monster, we can assign a color to how we feel. Yellow for happy, blue for sad, red for angry. When we give a feeling a name and a color, it starts to feel smaller and easier to handle. 'I am feeling red right now' is a lot clearer than 'I just feel bad.' Let's map out our colors."

Session 10: Emotion Temperature Intensity Check

"Feelings come in different sizes. Some are small like a 1 or 2, and some are boiling hot like a 10. We use our Feeling Thermometer to check. If your anger is at a 3, you might just need a deep breath. But if it’s at a 9, you might need TIPP skills! Before we decide what to do, we have to 'check the facts.' Is the situation really a 10, or does it just feel like one? We’re going to practice being emotion scientists today."

Session 11: The Fact Finder Check the Facts

"A fact is something everyone can see—like 'the ball is red.' A feeling is how we react inside—like 'I'm sad I didn't get the ball.' Sometimes our feelings tell us things that aren't quite true. For example, if a friend doesn't wave, your feeling might tell you 'They hate me!' But the fact is just 'They didn't wave.' Maybe they didn't see you! We’re going to practice being 'Fact Finders' to help our emotions stay balanced."

Session 12: The Great Flip Opposite Action

"Every feeling has an 'urge'—something it wants you to do. Sadness wants you to hide. Anger wants you to yell. But sometimes, doing the opposite actually changes how we feel! If you're feeling a little shy or sad, trying to wave to a friend or listen to an upbeat song can 'flip' your mood. It’s like tricking your brain into feeling better by acting the way you want to feel. Let's practice the Great Flip!"

Module 4: Interpersonal Effectiveness

Session 13: Asking for Needs DEAR MAN

"How do we ask for what we want so people actually listen? We use DEAR MAN. D: Describe the situation. E: Express your feelings. A: Assert—ask clearly. R: Reinforce—explain why it helps. M: Stay Mindful. A: Appear Confident. N: Negotiate—be ready to compromise. It sounds like a lot, but it’s just a skeleton to help you stand up for yourself respectfully. Let’s practice asking for a toy or a turn."

Session 14: Kindness Connection GIVE Skills

"To keep our friendships strong, we use GIVE skills. G: Be Gentle—no attacks or threats. I: Act Interested—listen and look at the person. V: Validate—show you understand their feelings. E: Use an Easy Manner—smile and keep it light. When we use GIVE, people feel cared for and they want to stay our friends. Today we’re going to practice being great listeners and kind friends."

Session 15: Self Respect FAST FAST Skills

"Sometimes we want to make others happy so much that we forget to be fair to ourselves. FAST skills help us keep our self-respect. F: Be Fair to yourself and others. A: No Apologies—don't apologize for having an opinion. S: Stick to your values—know what’s right. T: Be Truthful. Using FAST means you can be a good friend AND be proud of who you are. Let's look at some 'Fair or Not' scenarios."

Session 16: Review & Celebration Finale

"Wow! You’ve spent 16 weeks becoming Skillful Experts. We’ve learned how to settle like glitter, breathe like bubbles, find our Wise Mind, and be amazing friends. Today is a celebration of all the work you’ve done. We’re going to play a game of DBT Jeopardy to show off what you know, and then we have something special to mark our journey together. You have the tools now—keep using them!"