DBT Self Settings — DBT framework on Self Settings™

Dialectical Behavior Therapy — building skills for emotional regulation, distress tolerance, and interpersonal effectiveness.

10 settings

Asking for what you need effectively — Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate.

Surviving a crisis without making it worse.

Identifying and managing intense emotions before they manage you.

Maintaining relationships while maintaining self-respect.

Observing without judging.

Doing the opposite of what your emotion urges you to do.

Accepting reality as it is without fighting it.

Temperature, Intense exercise, Paced breathing, Paired muscle relaxation.

Finding balance between extremes, validating both sides.

Finding the balance between emotional mind and rational mind.

Name	Type	Stories
DEAR MAN — Asking for what you need effectively — Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate.		9
Distress Tolerance — Surviving a crisis without making it worse.		16
Emotional Regulation — Identifying and managing intense emotions before they manage you.		14
Interpersonal Effectiveness — Maintaining relationships while maintaining self-respect.		24
Mindfulness — Observing without judging.		29
Opposite Action — Doing the opposite of what your emotion urges you to do.		33
Radical Acceptance — Accepting reality as it is without fighting it.		159
TIPP — Temperature, Intense exercise, Paced breathing, Paired muscle relaxation.		1
Walking the Middle Path — Finding balance between extremes, validating both sides.		15
Wise Mind — Finding the balance between emotional mind and rational mind.		55