1. DESCRIBE the problem situation.
2. CHECK THE FACTS! (Check all the facts; sort them from interpretations.)
a. Are you interpreting the situation correctly? Are there other possible interpretations?
b. Are you thinking in extremes (all-or-nothing, catastrophic thinking?)
c. What is the probability of the worst happening?
d. Even if the worst were to happen, could you imagine coping well with it?
e. If you are still faced with a big problem, then start the steps below.
3. IDENTIFY your GOAL in solving the problem.
a. Identify what needs to happen or change for you to feel OK.
b. Keep it simple; keep it something that can actually happen.
4. BRAINSTORM lots of solutions.
a. Think of as many solutions as you can. Ask for suggestions from people you trust.
b. Do not be critical of any ideas at first (wait for Step 5 to evaluate ideas).
5. CHOOSE a solution that is likely to work.
a. If unsure, choose two or three solutions that look good.
b. Do pros and cons to compare the solutions. Choose the best to try first.
6. Put the solution into ACTION.
a. ACT: Try out the solution.
b. Take the first step, and then the second . . .
7. EVALUATE outcomes.
a. Did it work? YEAH! Reward yourself!
b. It didn’t work? Reward yourself for trying and DON’T GIVE UP!
c. Try a new solution.
Reference: From DBT® Skills Manual for Adolescents, by Jill H. Rathus and Alec L. Miller. Copyright 2015 by The Guilford Press.