Imagine being in the middle of a heated argument, your heart racing, your thoughts scattered. At that moment, you don’t need a textbook—you need a quick, memorable tool. That’s exactly why Dialectical Behaviour Therapy (DBT) uses mnemonics. Short, catchy phrases like STOP or PLEASE act like mental “first-aid kits,” helping people recall and apply coping strategies when emotions run high.

In this article, we’ll explore the landscape of DBT mnemonics before diving into each one in our upcoming series. Think of this as the map of the journey—a way to orient yourself before we travel down each road in detail.

The Four Pillars of DBT Skills

DBT, developed by Dr. Marsha Linehan, is built on four skill sets. Each area has its own mnemonics to make them easier to learn and use.

1. Mindfulness Skills – Staying present

   • WHAT skills: Observe, Notice, Describe

   • HOW skills: One-mindfully, Non-judgmentally, Effectively

2. Distress Tolerance Skills – Surviving crises

   • STOP, TIPP, ACCEPTS, IMPROVE, Pros & Cons, Radical Acceptance

3. Emotion Regulation Skills – Managing mood

   • PLEASE, ABC PLEASE, Opposite Action

4. Interpersonal Effectiveness Skills – Handling relationships

   • DEAR MAN, GIVE, FAST

Why They Work: The Science of Recall

Mnemonics work because they cut through the fog of stress. In therapy sessions, patients may nod along, but outside—during a panic attack, or a conflict with family—they rarely remember long lectures. A word like STOP is not just a reminder; it’s a cue for action.

A Case Example: Miss. P in Chennai

Miss. P, a 28-year-old IT professional, often feels overwhelmed when deadlines pile up. She used to lash out at her colleagues, then regret it later. When she learned the STOP skill, she found herself catching the urge:

• Stop before reacting.

• Take a step back—even a deep breath counts.

• Observe what’s happening inside and outside.

• Proceed mindfully—choosing words that help, not hurt.

This single mnemonic shifted her work relationships.

What’s Next in the Series?

Over the next few weeks, we’ll break down each mnemonic into practical, story-driven guides with case examples (Miss. P, Mr. R, etc.) to make them relatable. Here’s the roadmap:

1. Mindfulness Skills (WHAT & HOW) – the heart of DBT

2. STOP & TIPP – quick crisis survival skills

3. ACCEPTS & IMPROVE – healthy distractions and self-soothing

4. Radical Acceptance & Turning the Mind – when life feels unfair

5. PLEASE & ABC PLEASE – self-care that stabilises emotions

6. Opposite Action – changing emotions by changing behaviour

7. DEAR MAN – how to ask for what you need

8. GIVE & FAST – maintaining relationships and self-respect

9. Walking the Middle Path – skills for families

10. Putting It All Together – daily DBT practice

✨ About the Author

I’m Dr. Srinivas Rajkumar T., MD (AIIMS, New Delhi), DNB, MBA (BITS, Pilani), Consultant Psychiatrist.

📍 Apollo Clinic,Velachery, Chennai
📍 Kumar’s Healthcare, Chromepet 

My areas of interest include:

• DBT and CBT for emotional regulation

• Addiction and de-addiction care

• Child and Adolescent Psychiatry (ADHD, Autism, Behavioural Issues)

• Geriatric Psychiatry (Dementia, Depression, Memory Clinics)

📞 8595155808 for appointments

Through this series, my goal is to bring complex therapy skills into simple, everyday language that anyone can use.