DBT Skills for Everyday Emotional Regulation
Dialectical Behaviour Therapy (DBT) skills are practical tools for emotional regulation validated in extensive clinical research. DBT was developed by Marsha Linehan for conditions characterised by emotional dysregulation, and its skills are widely applicable to anyone who wants to manage intense emotions more effectively. DBT skills are taught in four modules: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness — each addressing a distinct aspect of emotional life.
The Four DBT Skill Modules
DBT mindfulness skills develop non-judgmental present-moment awareness — the foundation of all emotional regulation. DBT distress tolerance skills manage crisis moments without making them worse, including TIPP skills (Temperature change, Intense exercise, Paced breathing, Progressive relaxation) for physiological regulation. SatKarya's breathing exercises directly support DBT paced breathing skills. DBT emotional regulation skills include PLEASE (Physical health, Eating balance, Avoiding substances, Sleep, Exercise) — the lifestyle foundation of emotional regulation. DBT interpersonal effectiveness skills use structured frameworks like DEAR MAN to navigate relationships without emotional collapse. Practising DBT skills daily with SatKarya's tools builds the emotional regulation capacity that DBT promises. Access DBT-informed emotional regulation support on SatKarya