DBT
Learn Dialectical Behavior Therapy-inspired hacks to balance emotions and handle stress.
Explore 7 growth hacks curated for this zone. Each one comes with an actionable description you can turn into a routine, journal prompt, or automated flow with the ChatGPT API.
Hacks in this zone
Practice Mindfulness Daily
Spend a few minutes each day focusing on the present. Notice your breathing, your surroundings, and any thoughts that come up, without judgment.
Use Radical Acceptance
When facing something difficult, try accepting it fully instead of resisting. Tell yourself, ‘It is what it is,’ and focus on moving forward.
Emotion Regulation: Name Your Feelings
When a strong emotion hits, name it. Say, ‘I feel angry’ or ‘I feel sad.’ Labeling emotions gives you clarity and helps reduce their intensity.
Practice Opposite Action
When you feel a negative emotion, try doing the opposite action. If you feel sad and want to withdraw, go outside or call a friend.
Build Distress Tolerance
When you’re in a tough moment, use a distress tolerance skill like deep breathing or holding something cold to calm down. Focus on getting through the moment wi…
Use ‘DEAR MAN’ for Assertiveness
Use the DEAR MAN acronym to express needs assertively: Describe, Express, Assert, Reinforce, (stay) Mindful, Appear confident, Negotiate.
Self-Soothe with the Five Senses
When stressed, try soothing yourself through your senses—listen to music, smell something calming, hold something comforting, etc.