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Step 3

Using Skills

The next and last step is to determine what skills to use. Now that you know what you are feeling and how intensely you are feeling it, you can choose what skills to use to regulate your emotions or tolerate your distress. We have chosen to provide DBT skills resources to help you with this part.

Warm Up on the Beach
Snowy Mountain

High Intensity

If you are experiencing a high intensity of emotions, you can use distress tolerance skills. 

Forest Scene

Medium Intensity

If you are experiencing a medium intensity of emotions, you can use emotion regulation skills. 

Small Island

Low Intensity

If you are experiencing a low intensity of emotions, you can use mindfulness skills. 

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