The Pros and Cons skill is a structured way to pause and look beyond the urge of the moment. Instead of acting impulsively, you deliberately compare the short- and long-term consequences of two paths: acting on the urge versus using your DBT skills. By writing down the benefits and costs of each option, you make the “hidden price” of quick relief more visible—things like shame, damaged relationships, or derailed goals. Over time, this practice strengthens Wise Mind, boosts motivation to choose healthier coping, and helps you stay aligned with the life you actually want to build.

The IMPROVE the Moment skill helps you get through situations you can’t change right now by making the present moment more bearable. IMPROVE stands for Imagery, Meaning, Prayer (or spiritual connection), Relaxation, One thing in the moment, Vacation, and Encouragement. Each element offers a way to soften emotional pain—whether by visualizing a safe place, finding personal meaning in what you’re facing, calming your body, narrowing your focus to one task, taking a brief “mental vacation,” or talking to yourself kindly. Rather than fixing the problem, IMPROVE supports you in surviving it without collapsing or acting on harmful urges.

The “What” skills in Dialectical Behavior Therapy (DBT) are the core actions of mindfulness: Observe, Describe, and Participate. They answer the question: What do I actually do to be mindful?

With Observe, you simply notice your thoughts, emotions, body sensations, and surroundings—without trying to change them. Describe means putting accurate, nonjudgmental words to your experience, like “I notice sadness in my chest,” instead of “I’m weak.” Participate invites you to throw yourself fully into the present moment, rather than watching life from the sidelines.

Practiced regularly, these skills reduce emotional reactivity and help you respond with more clarity and intention.

In Dialectical Behavior Therapy (DBT), Wise Mind is the inner place where emotion and reason come together. It integrates Emotion Mind (feelings, urges, impulses) and Reasonable Mind (logic, facts, plans) into a deeper knowing about what truly fits you and your life. Wise Mind isn’t loud or dramatic—it often shows up as a quiet sense of “this is the path that feels right,” even when it’s hard.

By practicing mindfulness, pausing before reacting, and listening to both your heart and your logic, you can access Wise Mind more often and make choices that support long-term emotional balance.