Opposite Action
Opposite action is a technique used in dialectical behavioral therapy (DBT) where you intentionally choose to do the opposite of what your emotions are urging you to do. Emotions often influence our decision-making in ways that we may not prefer.
Check the Facts
One skill taught in DBT is "check the facts," which helps individuals rethink their thoughts and feelings before making final conclusions.
PLEASE Skill
The PLEASE DBT skill helps people manage their emotional well-being and mental health by addressing physical and lifestyle factors that impact mood and overall psychological balance.
Pay Attention to Positivity
Thsi skills encourages focusing your attention on something positive and if your attention wanders, refocus as many times as necessary. This will help to get you into the habit of experiencing pleasure.
ABC Please
'ABC PLEASE’ is a skill used to increase emotional resilience and decrease vulnerability to future unpleasant emotions.
By accumulating positive experiences, building your skills and talents, and thinking ahead about how to cope, you'll be more likely to bounce back quickly from a negative experience.
Problem Solving
When dealing with a difficult emotion, you can choose to either change the emotion itself or change the situation causing it. Use the Check the Facts skill to determine if your emotion is justified. If it is, try Problem Solving to find a solution and take action.