10/03/2026
💎 Coping Thoughts. 💎
💎 Here is a list of some DBT coping thoughts that people have found helpful (McKay, Davis, & Fanning, 1997).
💎 Check the ones that are helpful to youm make a note of them, practice using them, use them and also create or add your own.
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💎 “This situation won’t last forever.”
💎 “I’ve already been through many other painful experiences, and I’ve survived.”
💎 “This too shall pass.”
💎 “My feelings make me uncomfortable right now, but I can accept them.”
💎 “I can be anxious and still deal with the situation.”
💎 “I’m strong enough to handle what’s happening to me right now.”
💎 “This is an opportunity for me to learn how to cope with my fears.”
💎 “I can ride this out and not let it get to me.”
💎 “I can take all the time I need right now to let go and relax.”
💎 “I’ve survived other situations like this before, and I’ll survive this one too.”
💎 “My anxiety/fear/sadness won’t kill me; it just doesn’t feel good right now.”
💎 “These are just my feelings, and eventually they’ll go away.”
💎 “It’s okay to feel sad/anxious/afraid sometimes.”
💎 “My thoughts don’t control my life, I do.”
💎 “I can think different thoughts if I want to.”
💎 “I’m not in danger right now.”
💎 “So what?”
💎 “This situation sucks, but it’s only temporary.”
💎 “I’m strong and I can deal with this.”
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These help tolerate distressing situations by giving strength + motivation to endure hard experiences.
You can begin using them immediately.
Write your 5 favourite coping thoughts on an index card or a sticky note and keep it with you in your wallet or purse.
Or put your coping thoughts in conspicuous places where you can see them every day, like on your refrigerator or mirror.
The more you see your coping thoughts, the more quickly they will become part of your automatic thought process.
From :
The Dialectical Behavior Therapy Skills Workbook.
Practical DBT Exercises for Learning Mindfulness, Interpersonal
Effectiveness, Emotion Regulation & Distress Tolerance by
Matthew McKay, PH.D. • Jeffrey C.Wood , PSY.D. Jeffrey Brantley, MD . New Harbinger Publications. 2007.
DBT Skills. October 2nd 2026
