Learn and Practice DBT Skills to Help You Cope This Holiday Season

Did you know that Dialectical Behavior Therapy (DBT) has some excellent, easy to remember skills that can be used on the go to cope during the holidays? Depending on what you need, there is a strategy for you! Some of my personal favorites include interpersonal effectiveness skills since difficulties with communication, setting boundaries, and finding a balance of being assertive (vs. passive or aggressive) seem to be common themes throughout the year, but especially around the holidays.

DBT also offers some excellent coping skills for those who struggle with self-harm or suicidal ideation during the holidays such as the skill TIP in addition to crisis resources and 988.

DBT is a structured therapy approach that was originally designed to treat borderline personality disorder but is currently used to help with a variety of mental health concerns and is especially effective for those who struggle with experiencing uncomfortable or painful emotions, regulating intense emotions, and interpersonal relationships.

Four main categories of DBT skills include the following:

  • Mindfulness
  • Acceptance & Distress Tolerance
  • Emotional Regulation
  • Interpersonal Effectiveness

An important foundational anxiety and stress management tip is to focus on your self-care routines. While getting adequate rest, eating healthy, and getting exercise sound basic, these routines are difficult to start and maintain during times in which mental health suffers. A DBT skill that emphasizes this is an emotional regulation tool-ABC PLEASE that also stresses the importance of treating physical illness and avoiding mood-altering substances.

PLEASE provides an acronym for the foundations of basic self-care while ABC emphasizes accumulating positive emotions by doing things that are pleasant and building mastery in enjoyable activities, while being proactive to help prepare to cope skillfully with stressful situations. This may include setting boundaries to not talk about emotionally triggering topics during the holidays such as politics or religion, agreeing to disagree, and focusing on celebrating, enjoying the present moment of gathering.

In addition to skills to help set boundaries, DBT skills can help you cope with situations outside of your control through radical acceptance, help with emotional responses with emotional regulation and distress tolerance skills, including self-soothing, and help with mindful awareness.

Written By: Charlotte Johnson, MA, LPCC

The information featured on this site is general in nature. The site provides health information designed to complement your personal health management. It does not provide medical advice or health services and is not meant to replace professional advice or imply coverage of specific clinical services or products. The inclusion of links to other websites does not imply any endorsement of the material on such websites. The inclusion of links to other websites does not imply any endorsement of the material on such websites. The information provided in this blog post reflects the personal views of the author. The blog post contains general health information and is not a substitute for your doctor’s care. Please discuss with your doctor how the information provided is right for you.

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