Find a practice for your goal
Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
55 results (expanded search) for "مهارات DBT"
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Professional
Skills-Gap Audit
Compare your skills to a dream job's requirements, identify 3 gaps to close in 90 days.
Administrative
Team Skill Matrix
Draw a table: rows = team members, columns = skills, cells = competence 1-4.
Psychological
DEAR MAN for Effective Asking
Seven elements that turn a confused request into a clear respectful message that can be refused without breaking the relationship.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Parenting
Adult Skills Before Departure
20 practical skills (cooking, laundry, car-check, bill-paying, first-aid) teen masters before 18.
Psychological
Crisis Survival
In intense crisis, no decisions. Calm first.
Professional
Career Capital Audit
List every rare and valuable skill you've accumulated — it's your currency to negotiate freedom.
Parenting
College Readiness Without Achievement Anxiety
Don't reduce teen to "admission GPA." Invest in aspiration, life skills, and mental health.
Leadership
High-Performance Team Diagnosis (Katzenbach)
6 criteria: small number, complementary skills, common purpose, performance goals, work approach, mutual accountability.
Leadership
Mastering Crucial Conversations (Patterson)
3 conditions for crucial conversations: high stakes, opposing opinions, strong emotion — use 7 skills to succeed.
Digital & AI
Learning Portfolio
Yearly: 5 most-impactful books, 3 completed courses, 10 mastered skills. Your learning narrative.
Psychological
TIPP for Emotional Peak
Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Psychological
Wise Mind: Logic Meets Emotion
Breathe ten times and find the point between your emotional and logical minds.
Psychological
Opposite Action
When your emotion doesn't serve the situation, do the opposite of what it pushes you to.
Psychological
Radical Acceptance of the Unchangeable
Stop fighting what already happened to free energy for moving forward.
Psychological
STOP in an Impulse Moment
Stop, take a breath, observe, proceed mindfully — four seconds save a decision.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Willingness vs Willfulness
Willingness to accept reality as is, not willfulness rejecting it — subtle but powerful.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
Psychological
Half-Smile
Relax face muscles into half-smile — affects emotion.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Psychological
Radical Acceptance
Resisting reality doubles pain. Full acceptance (not approval) frees.
Psychological
Turning the Mind
Acceptance isn't one decision — it's a recurring choice you make daily.
Psychological
Willingness vs Willfulness
Willingness accepts what is, willfulness rejects — which do you pick?
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Psychological
Meaning Making in Crisis
In worst moments, seek meaning — eases pain.
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Professional
Personal Career SWOT
Map your career strengths, weaknesses, opportunities, and threats in 30 minutes — and see your next move clearly.
Professional
Stretch Project Volunteering
Each quarter, volunteer for a project outside your scope that earns new skill + visibility to new people.
Social
Validate the Feeling Before Advice
Name your speaker's feeling and confirm it is reasonable, before you propose any solution.
Social
Validate Feelings
Say: "your feelings make sense" — even if you disagree with behavior.
Professional
Side Project Portfolio
Create simple page showcasing 3 personal side projects — sells your competence beyond resume.
Administrative
Cross-Training Rotation
Rotate every team member to shadow a peer in a different role for a full week each quarter, not a token single day.
Parenting
Financial Literacy Conversation for Teens
Teach your teen budgeting and saving through real money and real decisions, not a theoretical lecture.
Professional
Mirror Last 3 Words
Repeat last 3 words in questioning tone — opponent elaborates.
Professional
Internal Application Prep
Before applying to an internal role, schedule a 20-min exploration chat with the target team's manager.
Professional
Industry Trend Scan
Each quarter, read 5 industry-future reports and extract one decision that protects your career.
Social
Graceful Conversation Exit
Use: "I'd love to continue but I need X — can I come back later?" — no-awkward exit.
Leadership
Circle of Competence
Know precisely what you actually understand, and don't make major decisions outside that circle.
Leadership
Finding a Mentor Practically
Instead of "will you be my mentor?", request a specific 30-min meeting around one question.
Leadership
Building Executive Presence
3 pillars: gravitas, communication, appearance — rate yourself and target the weakest.
Leadership
Build a Hard Conversation with DESC
4 steps: Describe (situation), Express (impact), Specify (change), Consequences (outcomes).
Leadership
Anatomy of a Difficult Conversation (Stone & Heen)
3 conversations within every difficult one: "what happened", "feelings", "identity". Separate them and succeed.
Leadership
Ask, Don't Tell: The Manage-Up Rule
When you need to influence your manager, don't tell them the solution. Ask a question leading them. Their ownership > yours.
Parenting
Name the Need Behind the Behavior
Every difficult behavior hides an unmet need — practice the question that reveals it instead of judging it.
Parenting
Modeling Emotional Regulation Out Loud
Make your emotional regulation visible and audible to your child — children learn regulation by watching, not by lecture.
Digital & AI
Calendar Block for Deep Work
Block 2-4 "deep work" windows weekly in calendar. Treat like CEO meeting.
Digital & AI
Age-Appropriate Social Media Onboarding Conversation
Before allowing your child's first social media account, hold a structured conversation (not a lecture) covering privacy, strangers, and social comparison.
Leadership
Ideal Team Player Diagnosis
3 virtues (Humble, Hungry, Smart) for ideal team player. Diagnose your team against them.
Leadership
Group Coaching Facilitation Basics
In group coaching, your role isn't answering but fairly distributing attention and turning one person's problem into collective learning.
Parenting
Sibling Fight Mediation
Don't judge between your kids in a fight — teach them to resolve via 5-step protocol.