Using the DBT Skill ABC to Feel Better

Rather than waiting for stress to overwhelm you, you can use this skill to build resilience and strengthen your ability to handle life’s ups and downs.

When life feels overwhelming, it’s easy to spiral into stress, exhaustion, or emotional dysregulation. In these moments, having tools to support your well-being can make all the difference.

One powerful skill from Dialectical Behavior Therapy (DBT) is ABC, which stands for:

• Accumulate Positive Experiences

• Build Mastery

• Cope Ahead

This skill helps regulate emotions and cultivate resilience, making it easier to navigate challenges with greater ease and balance. Let’s break down each step and explore how you can integrate it into your daily life.

A – Accumulate Positive Experiences

We often wait for happiness to happen to us, but joy is something we can actively cultivate. Accumulating positive experiences means intentionally incorporating small, enjoyable moments into daily life. This strengthens emotional resilience and helps create a buffer against stress.

Ways to Practice:

• Engage in activities that bring you genuine pleasure, like listening to music, spending time in nature, or connecting with a loved one.

• Keep a “joy journal” where you record simple moments of happiness each day.

• Plan for future positive experiences—schedule something to look forward to, even if it’s small.

Reflection: What are three small things that bring you joy? How can you integrate them into your daily routine?

B – Build Mastery

When we feel overwhelmed or stuck, engaging in activities that build a sense of competence can restore confidence and self-trust. Mastery involves developing skills or accomplishing tasks that make us feel capable and empowered.

Ways to Practice:

• Start small: Choose something that challenges you just enough to feel rewarding.

• Engage in activities that make you feel accomplished—learning a new skill, cooking a meal, or completing a workout.

• Celebrate progress rather than perfection. Even small steps forward are signs of growth.

Journal Prompt: What is something you’ve learned or improved upon recently? How did it make you feel?

C – Cope Ahead

Life will always bring challenges, but we can prepare for them. Coping ahead means anticipating difficult situations and developing a plan to manage emotions effectively when they arise.

Ways to Practice:

• Visualize yourself handling a challenging situation with calm and confidence.

• Identify coping strategies (breathing exercises, affirmations, support systems) to use in stressful moments.

• Reassure yourself that you have the strength to navigate difficulties.

Affirmation: I trust myself to handle whatever comes my way. I have the tools I need to stay grounded.

Bringing ABC Into Your Life

The ABC skill is a proactive way to cultivate emotional balance. Rather than waiting for stress to overwhelm you, you can use these steps to build resilience and strengthen your ability to handle life’s ups and downs.

If this resonates with you, tune in to the latest episode of the Healing Energy Collective podcast, where we explore how to use DBT skills like ABC to support emotional well-being. For more resources, join the Healing Energy Collective membership.

Which part of the ABC skill do you want to focus on this week?