Acronyms in DBT
- In order to learn ‘life skills’ in an easy and comprehensive way, there
are several acronyms are used in DBT
- ACCEPTS is used when learning ‘Distress Tolerance - Distracting’:
Distracting means changing the focus from something that is negative and distressing to
something more neutral or enjoyable. This can be done through acronym
ACCEPTS:
“A – is for activities and distracting oneself with healthy, enjoyable pursuits such as
hobbies, exercise, and visiting with friends.
C – is for contributing and doing things to help others, through volunteering or just a
thoughtful gesture.
C – is for comparing oneself to those less fortunate, finding reasons to be grateful.
E – is for emotion; identifying the current negative emotion and acting in an opposite
manner, such as dancing or singing when one is feeling sad.
P – is for pushing away, by mentally leaving the current situation and focusing on
something pleasant and unconnected to the present circumstances.
T – is for thoughts; diverting one’s attention from the negative feelings with unrelated and
neural thoughts, such as counting items or doing a puzzle.
S – is for sensations, and distracting oneself with physical sensations using multiple
senses, like holding an ice cube, drinking a hot beverage, or enjoying a warm foot
soak.” (Bray, GoodTherapy, 2013)
- IMPROVE is used when learning ‘Distress Tolerance - Improving the
Moment’:
Improving the Moment means using positive imagery to improve the situation that causes
distress. This is done through the acronym IMPROVE:
“I – is for imagery, such as visualizing a relaxing scene or a successful interaction. Imagine
negative feelings melting away.
M – is for creating meaning or purpose from a difficult situation or from pain, i.e., finding
the silver lining.
P – is for prayer—to God or a higher power—for strength and to be open in the moment.
R – is for relaxation, by breathing deeply and progressively relaxing the large muscle
groups. Listen to music, watch a funny television show, drink warm milk, or enjoy a neck or
foot massage.
O – is for one thing in the moment, meaning the individual strives to remain mindful and
focus on a neutral activity in the present moment.
V – is for vacation, as in taking a mental break from a challenging situation by imagining or
doing something pleasant. This could also be taking a day trip, or ignoring calls and emails
for a few hours.
E – is for encouragement, by talking to oneself in a positive and supportive manner to help
cope with a stressful situation.” (Bray, GoodTherapy, 2013)
- PLEASE MASTER is used when learning ‘Emotional Regulation -
Reducing Emotional Vulnerability’
PL – treating pain or illness, taking care of own physical and mental health
E – is for eating a balanced diet
A – avoiding any mood-altering substances such as alcohol or drugs
S – is for sleep regulation - making sure that the length of sleep hours is sufficient
E – is for getting regular exercise.
MASTERy – is for engaging into activities that help to build confidence and competency.
- DEAR MAN is used when learning ‘Interpersonal Effectiveness -
Objective Effectiveness’
“D - is for Describe what it is wanted in clear and concrete form
E - is for Expressing own emotions and feelings to others clearly
A - is for being Assertive when saying what is possible or not possible to do during the
interaction
R - is for Reinforce, which means “rewarding people who respond to the client’s needs, for
example by acknowledging it with smile and thank you
M - is for being Mindful during the interaction, remembering the objective of the interaction
and not getting sidetracked into any conflicts
A - is for appearing confident by considering own posture, tone, eye contact, and body
language.
N - is for being open to negotiation with others over what needs to be done or achieved,
no matter how small things may seem.
- GIVE is used when learning ‘Interpersonal Effectiveness - Relationship
Effectiveness’
G - is for gentle interaction, where all the judgments and attacks are suspended, and
where the client accepts an occasional No for an answer
I - is for being interested in interaction with another person: paying attention to what they
are saying, asking simple questions to indicate interest and listening
V - is for validating other peoples’ feelings when they are evident as a response to the
client’s interaction
E- is for having an easy attitude in interaction with others: this involves for example a light
hearted and positive attitudes
- FAST is used when learning ‘Interpersonal Effectiveness - Self-respect
Effectiveness’
F - is for being fair towards others but also towards own self
A- is for apologies which should be given only when it is appropriate and not for every
trivial thing for example
S - is for sticking to own values, which means standing up for own beliefs and ideas in
appropriate an respectful way
T- is for being truthful with another person. This involves avoiding any deceit or lies,
including manipulation and acting as helpless
