This 10-page toolkit teaches 15 regulation techniques (including 5-4-3-2-1 grounding, box breathing, STOP, TIPP temperature, PMR, opposite action, ACCEPTS, self-compassion break, reframing, radical acceptance), plus an Emotion Wheel and a DBT skills overview for quick reference—so you can calm your body and clarify your next step. Instant PDF.
This 10-page toolkit teaches 15 regulation techniques (including 5-4-3-2-1 grounding, box breathing, STOP, TIPP temperature, PMR, opposite action, ACCEPTS, self-compassion break, reframing, radical acceptance), plus an Emotion Wheel and a DBT skills overview for quick reference—so you can calm your body and clarify your next step. Instant PDF.
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