https://bifocalapp.com/ Practical DBT guides and a plain-language skills glossary from Bifocal, the DBT app for iOS: diary cards, Chain Analysis, TIPP, DEAR MAN, emotion regulation and honest app comparisons. en-gb Wed, 21 Oct 2026 00:00:00 GMT https://bifocalapp.com/dbt-skills/abc-please/ https://bifocalapp.com/dbt-skills/abc-please/ Wed, 21 Oct 2026 00:00:00 GMT ABC PLEASE is the DBT skill for reducing vulnerability: Accumulate positives, Build mastery, Cope ahead, and PLEASE — treat illness, eat, limit mood-altering substances, sleep, exercise. Emotion Regulation DBT https://bifocalapp.com/dbt-skills/accepts/ https://bifocalapp.com/dbt-skills/accepts/ Wed, 21 Oct 2026 00:00:00 GMT ACCEPTS is a DBT distress tolerance skill with nine ways to take your attention off an overwhelming moment, from Activities and Contributing to Sensations and Vacation. Distress Tolerance DBT https://bifocalapp.com/blog/best-dbt-apps-for-iphone/ https://bifocalapp.com/blog/best-dbt-apps-for-iphone/ Wed, 21 Oct 2026 00:00:00 GMT The best DBT apps for iPhone, compared on diary cards, Chain Analysis, offline access, privacy and cost, including Bifocal, DBT Coach and DBT Pal. DBT DBT Apps iPhone Privacy Mental Health https://bifocalapp.com/dbt-skills/build-mastery/ https://bifocalapp.com/dbt-skills/build-mastery/ Wed, 21 Oct 2026 00:00:00 GMT Build Mastery is a DBT emotion regulation skill: do one thing each day that creates competence and a sense of control, starting small and increasing the difficulty. Emotion Regulation DBT https://bifocalapp.com/blog/dbt-chain-analysis-guide/ https://bifocalapp.com/blog/dbt-chain-analysis-guide/ Wed, 21 Oct 2026 00:00:00 GMT Chain analysis is a DBT tool for understanding what led to a problem behaviour. Learn the seven steps, how to map each link, and how to turn it into a plan. DBT Chain Analysis Behaviour Change Emotion Regulation Mental Health https://bifocalapp.com/dbt-skills/check-the-facts/ https://bifocalapp.com/dbt-skills/check-the-facts/ Wed, 21 Oct 2026 00:00:00 GMT Check the Facts is a DBT emotion regulation skill: name the emotion, separate the event from the interpretation, then test it against evidence before acting. Emotion Regulation DBT https://bifocalapp.com/dbt-skills/cope-ahead/ https://bifocalapp.com/dbt-skills/cope-ahead/ Wed, 21 Oct 2026 00:00:00 GMT Cope Ahead is a DBT skill for rehearsing a difficult future situation in detail, including the coping skill you will use, so the plan survives when stress narrows your thinking. Emotion Regulation DBT https://bifocalapp.com/dbt-skills/mindfulness-what-and-how/ https://bifocalapp.com/dbt-skills/mindfulness-what-and-how/ Wed, 21 Oct 2026 00:00:00 GMT DBT mindfulness has three WHAT skills (observe, describe, participate) and three HOW skills (non-judgmentally, one-mindfully, effectively). Here is how each one works. Mindfulness DBT https://bifocalapp.com/blog/dear-man-dbt-interpersonal-effectiveness/ https://bifocalapp.com/blog/dear-man-dbt-interpersonal-effectiveness/ Wed, 21 Oct 2026 00:00:00 GMT DEAR MAN is the DBT skill for asking for what you need. Learn each step with scripts and examples, plus when to use GIVE and FAST instead. DBT Interpersonal Effectiveness Communication Mental Health https://bifocalapp.com/dbt-skills/give-and-fast/ https://bifocalapp.com/dbt-skills/give-and-fast/ Wed, 21 Oct 2026 00:00:00 GMT GIVE and FAST are DBT interpersonal effectiveness skills: GIVE keeps the relationship (Gentle, Interested, Validate, Easy manner); FAST protects self-respect (Fair, no Apologies, Stick to values, Truthful). Interpersonal Effectiveness DBT https://bifocalapp.com/blog/dbt-crisis-plan-skills-ladder/ https://bifocalapp.com/blog/dbt-crisis-plan-skills-ladder/ Wed, 21 Oct 2026 00:00:00 GMT A DBT crisis plan decides which skills you use at which level of distress. Learn how to build one with a skills ladder, a template and a rehearsal routine. DBT Crisis Plan Skills Ladder Distress Tolerance Mental Health https://bifocalapp.com/blog/how-to-track-dbt-progress/ https://bifocalapp.com/blog/how-to-track-dbt-progress/ Wed, 21 Oct 2026 00:00:00 GMT A practical method for tracking DBT progress: what to record each day, which patterns to look for each week, and how to review a month of skills in 20 minutes. DBT Progress Tracking Diary Card Analytics Mental Health https://bifocalapp.com/blog/how-to-use-dbt-diary-card/ https://bifocalapp.com/blog/how-to-use-dbt-diary-card/ Wed, 21 Oct 2026 00:00:00 GMT A practical guide to the DBT diary card: what to track, how to rate emotions and urges, and how to use the card in and between therapy sessions. DBT Diary Cards Emotion Regulation Mental Health https://bifocalapp.com/blog/dbt-life-worth-living-goals/ https://bifocalapp.com/blog/dbt-life-worth-living-goals/ Wed, 21 Oct 2026 00:00:00 GMT Life worth living goals give DBT skills a reason to be used. Learn what they are, how to write one, and how to use it when distress makes quitting feel easier. DBT Life Worth Living Goals Values Motivation Mental Health https://bifocalapp.com/dbt-skills/opposite-action/ https://bifocalapp.com/dbt-skills/opposite-action/ Wed, 21 Oct 2026 00:00:00 GMT Opposite action means acting against an emotion's urge when the emotion does not fit the facts. Here is when it applies, when it is unsafe, and how to do it all the way. Emotion Regulation DBT https://bifocalapp.com/dbt-skills/pros-and-cons/ https://bifocalapp.com/dbt-skills/pros-and-cons/ Wed, 21 Oct 2026 00:00:00 GMT The DBT pros and cons skill compares acting on an urge with resisting it, in the short and long term. A four-cell table that gets you through a crisis without deciding by impulse. Distress Tolerance DBT https://bifocalapp.com/blog/dbt-radical-acceptance-explained/ https://bifocalapp.com/blog/dbt-radical-acceptance-explained/ Wed, 21 Oct 2026 00:00:00 GMT Radical acceptance means accepting reality as it is without approving of it. Learn the DBT skill, how it differs from resignation, and how to practise it. DBT Distress Tolerance Radical Acceptance Mental Health https://bifocalapp.com/dbt-skills/emotion-regulation-model/ https://bifocalapp.com/dbt-skills/emotion-regulation-model/ Wed, 21 Oct 2026 00:00:00 GMT DBT explains an emotion as a chain: vulnerability, prompting event, interpretation, body response, action urge and aftereffects. Understanding the chain shows where to intervene. Emotion Regulation DBT https://bifocalapp.com/blog/dbt-dime-game-explained/ https://bifocalapp.com/blog/dbt-dime-game-explained/ Wed, 21 Oct 2026 00:00:00 GMT The Dime Game is a DBT exercise for deciding how firmly to ask for something or say no. Learn the ten questions, the scoring and how to use the result. DBT Dime Game Interpersonal Effectiveness Communication Mental Health https://bifocalapp.com/dbt-skills/stop/ https://bifocalapp.com/dbt-skills/stop/ Wed, 21 Oct 2026 00:00:00 GMT STOP is a DBT distress tolerance skill: Stop, Take a step back, Observe, Proceed mindfully. How to use it when an urge is about to make a decision for you. Distress Tolerance DBT https://bifocalapp.com/blog/what-is-tipp-skill-dbt/ https://bifocalapp.com/blog/what-is-tipp-skill-dbt/ Wed, 21 Oct 2026 00:00:00 GMT TIPP is a DBT distress tolerance skill: cold water, intense exercise, paced breathing and paired muscle relaxation. Here is how to use it when emotions spike. DBT Distress Tolerance Mental Health https://bifocalapp.com/dbt-skills/wise-mind/ https://bifocalapp.com/dbt-skills/wise-mind/ Wed, 21 Oct 2026 00:00:00 GMT Wise Mind is the DBT state of mind that holds reasonable mind and emotion mind together. What it feels like, how to find it, and what it is not. Mindfulness DBT