Introduction
Anxiety can feel like a constant weight, impacting daily activities and relationships. Dialectical Behavior Therapy (DBT), originally developed to treat borderline personality disorder, has evolved to help people manage various emotional challenges, including anxiety. Using practical tools and techniques, DBT therapy can guide you toward managing anxious thoughts, gaining emotional stability, and living more fully. Whether you’re working with a therapist in person or exploring DBT online, these ten DBT strategies can help you start reducing anxiety today.
1. Mindfulness Skills for Grounding
Mindfulness, a cornerstone of DBT therapy, can be a powerful tool for managing anxiety. Practicing mindfulness helps you focus on the present moment rather than getting lost in anxious thoughts about the future or the past. Try a simple exercise: close your eyes, breathe deeply, and pay attention to the sensations of your body. Notice the feeling of your feet on the ground, your breath, and sounds around you. Practicing mindfulness can keep you grounded and prevent spiraling into worry.
Pro Tip: Explore guided mindfulness practices available through DBT Online platforms, which often include beginner-friendly sessions.
2. Opposite Action for Fear and Avoidance
When anxiety pushes you to avoid certain situations, opposite action can help. This technique encourages you to “do the opposite” of what your anxiety tells you. For example, if social anxiety makes you want to cancel plans, try attending even if it feels uncomfortable. Engaging in opposite action can slowly reduce anxiety’s hold over you, helping you regain control.
How to Practice: Begin with small steps and gradually work up to more challenging situations. Start by saying “hello” to a stranger or making a brief phone call.
3. Emotion Regulation for Anxiety Control
DBT teaches emotion regulation skills, which help you understand and manage your emotional responses. Recognizing that anxiety is a natural reaction can be empowering. Identifying the underlying feelings—such as fear, insecurity, or shame—can also help you find healthier responses.
Practice Tip: Keeping an “emotion journal” can make it easier to track your feelings, identify patterns, and understand what triggers your anxiety.
4. Using ‘Check the Facts’ to Reduce Catastrophic Thinking
Catastrophic thinking, or expecting the worst, can fuel anxiety. “Check the Facts” is a DBT skill that encourages you to assess whether your fears are based on evidence or assumptions. For example, if you’re anxious about a meeting, ask yourself if there’s concrete evidence that it will go badly. Often, recognizing that fears aren’t rooted in reality can ease anxiety.
Try This: Write down your anxious thoughts, then look for objective evidence for and against each one.
5. TIPP Skills for Quick Anxiety Relief
TIPP stands for Temperature, Intense exercise, Paced breathing, and Progressive relaxation. These are all ways to calm the body quickly when anxiety becomes overwhelming. Applying cold to your face (Temperature), for instance, can activate the body’s dive response, reducing your heart rate and creating an instant calming effect.
Example: If you’re feeling anxious, try holding a cold pack against your forehead or splashing cold water on your face.
6. Self-Soothing with the 5 Senses
Anxiety often comes with physical discomfort, making self-soothing an effective DBT therapy tool. This skill encourages you to use each of your senses—sight, smell, taste, touch, and sound—to create a calming experience. For example, listening to calming music, lighting a scented candle, or savoring a favorite tea can provide comfort during anxious moments.
Practical Tip: Create a “self-soothing kit” with items that comfort you, such as a cozy blanket, a favorite snack, or essential oils. This can be a great resource to turn to when anxiety strikes.
7. Radical Acceptance to Let Go of Control
A major cause of anxiety is the urge to control things we cannot change. Radical Acceptance is about letting go of the struggle and accepting life as it is. This doesn’t mean you approve of difficult situations; rather, it means you stop fighting against reality. By practicing Radical Acceptance, you free yourself from the mental energy spent on “what-ifs” and focus on coping in the present moment.
Practice Radical Acceptance: Repeat a mantra, such as “I cannot control everything, and that’s okay,” when feeling anxious about things outside your control.
8. Distract with ‘Wise Mind ACCEPTS’
DBT Online programs often emphasize “Wise Mind ACCEPTS,” a skill to distract you from intense emotions until you feel more balanced. ACCEPTS stands for Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations. Each represents a way to shift focus when anxiety is high. For instance, engaging in a hobby, helping someone else, or imagining a peaceful place can redirect your mind.
Try This: When anxiety peaks, try calling a friend, practicing a hobby, or volunteering—shifting your focus can make a significant difference.
9. Interpersonal Effectiveness to Set Boundaries
Setting boundaries can reduce social anxiety and stress. Interpersonal effectiveness, a core DBT therapy skill, helps you assert your needs calmly and clearly. When you set healthy boundaries, you reduce anxiety by creating predictable interactions and maintaining relationships that respect your needs.
Example: If someone’s behavior causes you anxiety, use DBT’s “DEAR MAN” method to assertively communicate your feelings and boundaries.
10. Finding Support Through DBT Online
While practicing DBT skills independently is valuable, working with a therapist can enhance your progress. Many DBT Online programs offer guided support for anxiety and other emotional challenges. DBT Online provides a safe space to learn these techniques in depth with a trained therapist’s support, helping you stay accountable and motivated as you work through anxiety.
Take the First Step: If you’re new to DBT, consider joining a DBT Online program where you can access structured sessions, supportive communities, and tailored tools to manage anxiety.
Conclusion
DBT therapy is a practical approach for those struggling with anxiety, offering concrete tools for emotional management. Whether practicing mindfulness, using self-soothing techniques, or working with a DBT therapist online, each skill provides an opportunity to manage and reduce anxious thoughts. Anxiety doesn’t have to control your life. With DBT therapy and a commitment to practice, you can take steps toward peace, grounding, and resilience.
By incorporating these tips into your routine—whether through DBT Online or self-guided practice—you’ll be well on your way to managing anxiety and embracing a healthier, more balanced life.
Closing Note: Interested in learning more about DBT therapy? Explore DBT Online options for accessible, therapist-guided support on your journey to managing anxiety.