Observe your experience. Describe sensations. Participate fully in your current activity.

Respond non-judgementally. Focus your attention. Behave effectively.

“Let's look at an example of how you can bring these skills into your everyday life.”

Settle intense emotions using temperature, exercise, breathing, and muscle relaxation.

Divert your attention using seven activities. Be kind to yourself using your five senses.

You can deny the truth, and suffer needlesly—or welcome it, and take effective action.

They have antecedents, give us urges and sensations, are acted out, and have consequences.

Name the emotion. Identify the urge. Take an action that contradicts it. Repeat.

Accumulate good experiences. Build a sense of achievement. Cope with challenges in advance.

Treat illness. Eat healthfully. Avoid mood-altering drugs. Sleep well. Exercise regularly.

Observe your feelings. Notice sensations. Accept your experience with curiosity and love.

Describe. Express. Assert. Reinforce. Be mindful. Appear confident. Negotiate.

To strengthen your relationships, be gentle, interested, validating, and easy of manner.

Be fair to yourself. Apologize only if you’ve erred. Stick to your values. Tell the truth.

Like a new language, these skills are honed through practice, patience, and real-world use.