DBT Skills for Anxiety

Linehan's four DBT modules adapted for intense anxiety.

9 audio lessons · 6 to 8 minutes each · Captions and a choice of voice

Mindfulness

Foundation: stay present under anxiety.

1Wise mind under anxiety
2Observe, describe, participate

Distress tolerance

Survive panic-level emotional waves.

3TIPP skills for panic spikes
4ACCEPTS distraction skills
5Radical acceptance

Emotion regulation

Reduce vulnerability and shift urges.

6Check the facts
7Reducing vulnerability (PLEASE)
8Opposite action for anxiety

Interpersonal effectiveness

Communicate without spiraling.

9DEAR MAN and self-respect

About DBT Skills for Anxiety

How long is the DBT Skills for Anxiety course?

9 audio lessons of 6 to 8 minutes each, in 4 parts: Mindfulness, Distress tolerance, Emotion regulation, Interpersonal effectiveness.

Where do I listen to DBT Skills for Anxiety?

In the CalmShield app. Lessons are narrated, with captions and a choice of voice, and you can download them for offline listening.

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Medical disclaimer

CalmShield is an anxiety management and stress-tracking support tool. It does not provide clinical diagnoses, psychiatric treatment, or medical advice. CalmShield is not a replacement for professional healthcare or emergency medical services.

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