Simple, Do-It-Yourself DBT Strategies for Everyday Life.

The holidays tend to bring out the best and the most stressful parts of our relationships. Expectations pile up, routines shift, and suddenly you’re doing emotional gymnastics just to keep everyone happy.This is exactly the kind of situation Marsha Linehan created DEAR MAN for a structured way to communicate clearly, respectfully, and effectively. Below is a short guide you can use right away, especially if you’re heading into family dinners, group chats, party planning, or

When emotions run high, it’s easy to react impulsively or say things we later regret. The STOP skill  from DBT gives you a simple, structured way to pause and respond intentionally. When to Use STOP: You receive a stressful email or message and feel the urge to reply angrily. Conversations get heated and emotions are rising. You feel overwhelmed, anxious, or panicked in work or personal situations. You notice impulses to act in ways that could harm yourself or others. Intense