Dialectical Behaviour Therapy•For Teenagers

Teen DBT Skills Workbook

DBT skills adapted for adolescents.

DBT skills for teens — practical tools for managing intense emotions.

When emotions feel overwhelming

TIPP works fast: • Temperature — Hold ice, cold water on face • Intense exercise — Even 10 minutes helps • Paced breathing — Breathe out longer than in • Paired muscle relaxation — Tense then release

STOP skill

When you're about to react: • Stop — Don't act immediately • Take a step back — Give yourself space • Observe — What's happening? What are you feeling? • Proceed mindfully — Choose what to do next