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Create
Wise mind
Wise mind
My feeling and thinking brain together
Observe
Observe
Notice what I see, hear and feel
Belly breathing
Belly breathing
Slow breaths into my tummy
STOP skill
STOP skill
Pause, make space, notice, then choose
Cold water
Cold water
Cool my face to calm my body fast
Ride the wave
Ride the wave
Big feelings rise, then fall
Opposite action
Opposite action
When a feeling doesn't fit, try the opposite
Look after my body
Look after my body
Sleep, food and moving keep me steady
Do something fun
Do something fun
Build happy moments every day
Ask for what I need
Ask for what I need
Say it clearly, kindly and calmly
Be kind
Be kind
Listen, be gentle, show I care
Respect myself
Respect myself
Stick to my values and be fair
DBT skills cards for kids
MindfulnessDistress toleranceEmotion regulationInterpersonal effectiveness
DBT-informed skills adapted for children from Linehan (2015), DBT Skills Training Manual, 2nd ed. Not the full DBT-C or DBT-A programme
Do an activity
Do an activity
Play, draw or build something
Help someone
Help someone
Doing something kind shifts my mood
Think of something else
Think of something else
Count, name colours or sing a song
Push it away for now
Push it away for now
Put the worry on a shelf for later
Strong sensation
Strong sensation
Hold ice or squeeze something
Different feeling
Different feeling
Watch or read something funny
Sight
Sight
Look at something I love
Sound
Sound
Listen to calm music
Smell
Smell
Smell something nice
Taste
Taste
Slowly enjoy a snack
Touch
Touch
Hold something soft
Movement
Movement
Rock, swing or stretch
DBT skills cards for kids: Distract and self-soothe
Distress toleranceSelf-soothe with the senses
DBT-informed skills adapted for children from Linehan (2015), DBT Skills Training Manual, 2nd ed. Not the full DBT-C or DBT-A programme

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