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- Abilities/abilities/
- Acceptance/dbt/acceptance/
- Anger/emotions/anger/
- Arrive/dbt/arrive/
- Attention/abilities/attention/
- Body/abilities/body/
- Body/insight/body/
- Change/insight/change/
- Change the Action/dbt/action/
- Contact & Body/deeper/self/contact/
- DBT/dbt/
- Emotions/emotions/
- Feeling Tone/insight/feeling-tone/
- Goodwill/insight/goodwill/
- Happiness/emotions/happiness/
- Hearing/abilities/hearing/
- Home · Our approach & Core practices/
- Index · Concepts/index/concepts/
- Index · Find/index/
- Index · Glossary/index/glossary/
- Index · Pages/index/pages/
- Index · Practices/index/practices/
- Index · Table of Contents/index/table-of-contents/
- Insight/insight/
- Letting Go/insight/letting-go/
- Memory/abilities/memory/
- Mental Construction/abilities/construction/
- Mind-made Body/abilities/mind-made-body/
- Quiet/insight/quiet/
- Read the Body/dbt/read/
- Relate/dbt/relate/
- Returning/deeper/self/returning/
- Seeing/abilities/seeing/
- Self/deeper/
- Self/deeper/self/
- Self & Ownership/insight/ownership/
- Shared Attention/deeper/self/attention/
- Soothe/dbt/soothe/
- Space/abilities/space/
- Space & Senses/deeper/self/space/
- Survive the Wave/dbt/survive/
- The Five Streams/insight/five-streams/
- Thought/insight/thought/
- TL;DR/tldr/
- Wanting & Resisting/insight/wanting/
- AcceptanceAcknowledging what is happening so you can respond. It does not require approval, forgiveness, or remaining in harm.
- Action urgeThe impulse to do something that accompanies a feeling, such as interrupting, avoiding, or reaching. An urge is not an instruction.
- AttentionWhat receives emphasis in your experience. Here, practicing attention includes noticing wandering and returning.
- Autonomic nervous systemProcesses that help regulate bodily functions without ongoing deliberate direction. Some functions, including breathing, also permit voluntary influence.
- Body representationYour experienced or imagined model of your body. A change in this representation is not necessarily a change in the physical body.
- BoundaryEither a physical or experienced edge, or a limit you communicate in a relationship. The Self and Emotions sections use these different senses.
- Check the factsSeparate observable events from assumptions, then ask whether the emotion and its intensity fit the situation.
- CompassionAn orientation of care toward difficulty, including your own. It need not arrive as a warm feeling.
- ConstructOn this site, a deliberately imagined representation: a shape, object, place, or body. It remains an idea or image, even when assigned a location.
- CravingA strong wanting or urge. Here the goal is choice around it, with real needs such as food and rest still respected.
- DBT (dialectical behavior therapy)A structured psychotherapy developed by Marsha Linehan, combining acceptance and change. This site offers selected skills, not the full therapy.
- DEAR MANA DBT request-making reminder: Describe, Express, Assert, Reinforce; stay Mindful, Appear confident, Negotiate.
- DialecticalMaking room for apparently opposing truths: you can accept a present feeling and also change what you do next.
- Distress toleranceSkills for getting through a difficult moment without making it worse. Solving the underlying problem may come later.
- Emotion regulationRecognizing and responding to emotions, including changing conditions or actions. It does not mean eliminating emotion.
- EquanimitySteady care amid changing experience. In this site’s exercises it means room to respond, rather than indifference.
- FASTA DBT self-respect reminder: be Fair, avoid unnecessary Apologies, Stick to values, be Truthful. Appropriate apologies still matter.
- Feeling toneThe pleasant, unpleasant, or neither quality of an experience. It is narrower than a full emotion such as anger or joy.
- Five StreamsOur accessible label for exploring body/form, feeling tone, recognition, intentions or formations, and conscious experience. Inspired by contemporary texts. These are not five literal substances.
- GIVEA DBT relationship reminder: be Gentle, act Interested, Validate, use an Easy manner. Validation does not require agreeing with every claim.
- Grounding / orientingHere, returning attention to familiar surroundings and physical support. A simple return, not a diagnosis or a guaranteed treatment.
- Guided imagery / visualizationUsing an imagined scene or sensation as an invitation. Vivid pictures are optional; words or a general idea may be more accessible.
- Imagery rescriptingA clinical method of revisiting distressing imagery and imagining a changed response or sequence. Our mild-memory rehearsal is not the researched therapist-led treatment.
- InferenceAn interpretation drawn from observations. “I noticed warmth” is an observation; “this proves the exercise works” adds an inference.
- InteroceptionSensing and interpreting signals from inside the body, such as hunger or breathing sensations. Not every bodily process is consciously felt.
- IntuitionA quick sense or judgment that may arrive without a clear account of the reasoning. On this site, treat it as a possibility to check alongside facts.
- Letting goIn these practices, briefly stopping an extra effort, argument, or pursuit. It does not mean abandoning care or responsibilities.
- Mental fortressAn optional metaphor for an imagined place you can recall, revise, and leave. It offers no physical protection.
- Mind-made bodyHere this names contemporary internal body-imagery exercises, without claims of leaving or moving the physical body.
- MindfulnessAttending to present experience, including thoughts and feelings, with room to notice before reacting. It is not the absence of thoughts.
- NonreactivityAllowing an experience without immediately adding an automatic action or argument. It does not require numbness or passivity.
- Opposite actionA DBT skill for changing an emotional action when the emotion does not fit the facts or the action would be ineffective. Safety and context come first.
- Perspective-takingConsidering how an event might look to another person. An imagined viewpoint is a hypothesis; ask them when safe and appropriate.
- ProprioceptionYour sense of the position and movement of your body, such as knowing where an arm is without looking.
- Radical acceptanceA DBT practice of acknowledging the reality of this moment, including difficult facts. Acceptance can coexist with action to change the situation.
- RerecordingThis site’s informal metaphor for rehearsing a present-day response to a mild memory. It is not a literal recording replacement, recovered-memory method, or established treatment schedule.
- RuminationHere, repeatedly going over the same concern without finding new information or a useful next step. Reflection can instead end with a choice or a pause.
- SomaticRelating to the body. Here, somatic practice means exploring felt sensation, support, movement, attention, and imagery in ordinary life.
- Subconscious / automaticWe use subconscious informally for processes outside immediate awareness. It is not a separate person receiving commands; different automatic processes have different mechanisms.
- TIPDBT skills involving Temperature, Intense exercise, and Paced breathing with paired muscle relaxation. Follow the individual page’s health cautions; not every option suits every person.
- Urge surfingNoticing an urge’s bodily sensations and changes while leaving room to choose your action. Success does not require the urge to vanish.
- ValidationAcknowledging that a feeling or perspective can make sense in context. It does not certify every interpretation as fact.
- Willing handsA DBT acceptance invitation using an open, relaxed hand position. It is optional and does not mean agreeing to another person’s demands.
- A brief gapInsight · Wanting & Resisting
- A clear patch between tasksEmotions · Happiness
- A comfortable imagined placeEmotions · Make room for calm and joy
- A field with roomSelf · Shared Attention
- A kinder second takeEmotions · Meet a memory differently
- A mental fortressAbilities · Mind-made Body
- A pause with a returnEmotions · Anger
- A place to sitCore practices
- A represented bodyAbilities · Mind-made Body
- A return you can repeatEmotions · Make room for calm and joy
- A rhythm of small returnsEmotions · Happiness
- A room heard in layersSelf · Space & Senses
- A smaller circleSelf · Returning
- A wave with room around itEmotions · Anger
- A wider viewCore practices
- Activate instead of collapseDBT · Change the Action
- Already pleasantInsight · Wanting & Resisting
- An echo is not the whole storyEmotions · Anger
- An emotion in momentsInsight · Change
- An itch, if it appearsInsight · Change
- An ordinary breathInsight · Body
- An unclaimed momentEmotions · Happiness
- An unhurried explorationCore practices
- Approach instead of avoidDBT · Change the Action
- Arriving, present, goneInsight · Change
- Ask without apologizing for the needEmotions · Give your yes and no a voice
- Background takes a turnSelf · Shared Attention
- Before the wordsCore practices
- Begin again after a slipEmotions · Loosen the grip of craving
- Beyond the visible roomAbilities · Mind-made Body
- Body mapAbilities · Body
- Borrow a little warmthEmotions · Invite a different feeling
- Build, revise, releaseAbilities · Mind-made Body
- Can this be kept?Insight · Self & Ownership
- Carry one detail backSelf · Returning
- Carry one percent of the easeEmotions · Happiness
- Catch a small wantInsight · Wanting & Resisting
- CenterAbilities · Space
- Center, field, centerSelf · Returning
- Certainty tagsAbilities · Memory
- Close the notebookEmotions · Meet a memory differently
- Color before objectAbilities · Seeing
- Comfort in the backgroundSelf · Shared Attention
- Conditions for quietInsight · Quiet
- Constructed roomAbilities · Mental Construction
- Constructed soundAbilities · Mental Construction
- Constructed touchAbilities · Mental Construction
- Contentment without a purchaseEmotions · Make room for calm and joy
- Describe without verdictDBT · Arrive
- Did I choose its arrival?Insight · Self & Ownership
- DirectionAbilities · Hearing
- Double positionAbilities · Body
- Dual attentionAbilities · Attention
- DurationAbilities · Attention
- Ease without a reviewInsight · Quiet
- Emotion without the storyDBT · Read the Body
- End the inner courtroomEmotions · Untangle the knot
- Enough for this momentInsight · Letting Go
- Figure / groundAbilities · Seeing
- Find the action urgeDBT · Read the Body
- Find the need under the reachEmotions · Loosen the grip of craving
- Firm words, ordinary breathEmotions · Anger
- Five channelsDBT · Soothe
- Follow a comfortable movementCore practices
- For the next minuteEmotions · Happiness
- From anger toward clarityEmotions · Invite a different feeling
- From doing to restingCore practices
- From worry toward curiosityEmotions · Invite a different feeling
- Gentle instead of aggressiveDBT · Change the Action
- Gentle, interested, presentDBT · Relate
- Gravity representationAbilities · Space
- Half-smileDBT · Acceptance
- Hands at restCore practices
- Hands without a taskEmotions · Anger
- HearDBT · Soothe
- How a story gathersInsight · Thought
- Inside, alongside outsideSelf · Shared Attention
- Invite play back inEmotions · Make room for calm and joy
- Keep the facts, soften the verdictEmotions · Meet a memory differently
- Knowing this positionInsight · Body
- Knowing where a hand isSelf · Contact & Body
- LayersAbilities · Hearing
- Leave the pursuit for a momentInsight · Letting Go
- Let a good moment lingerCore practices
- Let a little pleasantness countEmotions · Happiness
- Let the chair do its partEmotions · Happiness
- Let the shoulders settleCore practices
- Let useful thinking restInsight · Quiet
- Listening to a maybeCore practices
- Location reconstructionAbilities · Memory
- Look for what staysInsight · Change
- Loosen one threadEmotions · Untangle the knot
- Make the next choice easierEmotions · Loosen the grip of craving
- Meeting difficulty with careInsight · Goodwill
- Mindful conversationDBT · Relate
- Morning reconstructionAbilities · Memory
- Motion detectionAbilities · Seeing
- Move the representationAbilities · Mind-made Body
- Multimodal objectAbilities · Mental Construction
- Name itDBT · Read the Body
- Near / farAbilities · Hearing
- Near enough to reachSelf · Space & Senses
- Near meAbilities · Space
- Negative spaceAbilities · Seeing
- Neutral has detailInsight · Feeling Tone
- No second argumentEmotions · Anger
- Nothing extra, just nowEmotions · Happiness
- Observe the bodyDBT · Arrive
- One clear outlineAbilities · Mind-made Body
- One contact, two namesSelf · Contact & Body
- One moment, five questionsInsight · The Five Streams
- One small beginningCore practices
- One soundAbilities · Hearing
- One thingDBT · Arrive
- Paced breathingDBT · Survive the Wave
- ParticipateDBT · Arrive
- Parts, before the wholeInsight · Body
- Peripheral expansionAbilities · Seeing
- Physical qualitiesInsight · Body
- Place an objectAbilities · Mind-made Body
- Pleasant without holdingInsight · Feeling Tone
- Posture firstDBT · Change the Action
- Put the next sentence downInsight · Letting Go
- Recognition and intentionInsight · The Five Streams
- Recognize a thoughtInsight · Thought
- Rehearse the next encounterEmotions · Meet a memory differently
- Release through musclesDBT · Survive the Wave
- Repair without disappearingEmotions · Give your yes and no a voice
- Represented movementAbilities · Body
- ResolutionAbilities · Attention
- ReturnDBT · Arrive
- ReturnAbilities · Body
- Reverse dayAbilities · Memory
- Ride the urgeEmotions · Loosen the grip of craving
- Room for a breathCore practices
- Room for frustrationCore practices
- Room for someone else’s joyInsight · Goodwill
- Room mapAbilities · Space
- Roots beneath your feetCore practices
- RotateAbilities · Mental Construction
- Say no and let it standEmotions · Give your yes and no a voice
- SeeDBT · Soothe
- Self-respect in the bodyDBT · Relate
- Sensory keyAbilities · Memory
- Separate the orchestraAbilities · Hearing
- Separate then from nowEmotions · Untangle the knot
- ShiftAbilities · Space
- Simple objectAbilities · Mental Construction
- SizeAbilities · Body
- Skin as a meeting placeSelf · Contact & Body
- SmellDBT · Soothe
- Sound, then hearingSelf · Space & Senses
- Space around a thoughtCore practices
- Stable backgroundAbilities · Attention
- StayAbilities · Attention
- Stay in the interactionDBT · Relate
- Steady careInsight · Goodwill
- Strong movementDBT · Survive the Wave
- TasteDBT · Soothe
- Temperature shiftDBT · Survive the Wave
- The amber-light checkEmotions · Anger
- The body saying noDBT · Acceptance
- The event and the objectionInsight · Wanting & Resisting
- The first leanInsight · Feeling Tone
- The overlooked edgesSelf · Space & Senses
- The shape of sittingSelf · Contact & Body
- The shelf that keeps your placeEmotions · Happiness
- The space betweenSelf · Space & Senses
- The warmth already hereSelf · Contact & Body
- Three channelsAbilities · Attention
- Three ordinary stepsInsight · Body
- ThresholdAbilities · Hearing
- Through a boundaryAbilities · Mind-made Body
- TouchDBT · Soothe
- Try a different actionEmotions · Invite a different feeling
- Try their chair, keep your feetEmotions · Anger
- Turning toward realityDBT · Acceptance
- Two bodiesAbilities · Body
- Two feelings, two open handsEmotions · Untangle the knot
- Unpleasant, and the responseInsight · Feeling Tone
- Visual stillnessAbilities · Seeing
- Warmth without an achievementEmotions · Happiness
- WeightAbilities · Space
- What else is here?Emotions · Anger
- What keeps this going?Insight · Thought
- Where does looking seem to begin?Self · Shared Attention
- Where is the emotion?DBT · Read the Body
- Whole auditory fieldAbilities · Hearing
- Willing handsDBT · Acceptance
- Wishing wellInsight · Goodwill
- Yes, and one real additionEmotions · Give your yes and no a voice
- Your first three signalsEmotions · Anger
Choose a directory.
Notice what is already here.
Include a little more.
Listen for what changes.
And return when you choose.