DEAR MAN is a DBT interpersonal effectiveness skill for asking for what you need, setting limits, and having the hard conversations you’ve been avoiding.

Your exhale is a brake pedal. Most people don’t know this. When you inhale, your heart speeds up slightly. When you exhale, it slows down. This is called respiratory sinus arrhythmia, and it’s been happening your whole life without your permission or awareness. Today you’re going to use it on purpose. Here’s the practice: breathe …

DBT’s Check the Facts skill helps you figure out if your emotion fits the situation — or if it’s responding to an interpretation instead of reality.