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DBT Resilience Toolkit: Your Essential Guide to Emotional Strength

Because your resilience matters.

As a follow-up to our Google Trust & Safety workshop, we’ve gathered four key DBT skills—TIPP, PLEASE, Wise Mind, and Mindfulness of Current Emotion—into one easy-to-use toolkit. Use these strategies anytime to recharge, refocus, and stay grounded in high-stress moments. For deeper support or advanced skills, schedule a private consult with Awake DBT.

  • Wise Mind is the balance between Emotion Mind and Reasonable Mind - the inner place of clarity and calm.

    Activity: When faced with a decision or stressor, stop and take three slow, deep breaths. On the inhale, notice your thoughts; on the exhale, notice your feelings. Then ask: What is the most effective action I can take right now?

  • PLEASE helps maintain emotional stability by taking care of your body:

    - Physical Illness: Treat physical illness.

    - Eating: Balanced and regular meals.

    - Avoid mood-altering substances.

    - Sleep: Prioritize healthy sleep patterns.

    - Exercise: Engage in regular, moderate activity.

    Activity: Set a daily phone reminder to run through the PLEASE checklist: Have I eaten? Am I hydrated? Have I exercised or stretched? Am I addressing any physical discomfort? Am I rested?

  • TIPP is a set of quick, evidence-based techniques to bring down high emotional arousal:

    - Temperature: Use cold water or ice to activate the dive reflex.

    - Intense Exercise: Short bursts to burn off stress hormones.

    - Paced Breathing: Slow your breath to 5-7 breaths per minute.

    - Paired Muscle Relaxation: Tense and relax muscles to release tension.

  • This skill helps you ride out emotions without avoiding or suppressing them:

    - Notice the emotion in your body and mind.

    - Name the emotion without judgment.

    - Allow it to rise, peak, and fall naturally.

    - Resist urges to act impulsively; stay with the experience until it passes.

Awake DBT, located in the Campbell, CA, is the first DBT-Linehan Board Certified Program™ in Northern California. The team at Awake DBT look forward to helping you achieve your goals. We are motivated to help you learn, build, and integrate life skills that will help you improve the quality of your life.

Book your free consultation below to learn more about our program and schedule an intake. Or text us: 408.479.4632

We look forward to meeting you!