Use these encouraging DBT affirmations to give you strength. In Dialectical Behavior Therapy (DBT), words can be more than “positive thinking” — they can be brief, repeatable reminders that support mindfulness, emotion regulation, distress tolerance, and wise-mind choices.
What are DBT affirmations?
DBT affirmations are short statements you can repeat to help you stay grounded, soften self-judgment, and choose skillful responses during stressful moments. They work best when you use them alongside practical DBT tools (like paced breathing, TIP, checking the facts, opposite action, or self-soothing).
Note: Affirmations aren’t meant to deny pain. In DBT terms, they support both acceptance and change.
How to use DBT affirmations (so they actually help)
- Pick 3–5 favorites for the week (not all 35 at once).
- Pair one affirmation with one DBT skill (example: “This too shall pass” + paced breathing for 60 seconds).
- Repeat it when your body is calm too — not only during crisis. You’re building a pathway.
- Place reminders where you’ll see them: phone wallpaper, journal cover, mirror, or a coping card in your bag.
DBT affirmations to give you strength
Save this list, highlight your top 5, and come back anytime you need a steady reminder.
“This too shall pass.”
“My contributions to the world are valuable.”
“Difficult times are part of my journey and allow me to appreciate the good.”
“To make small steps towards big goals is progress.”
“My needs and wants are important.”
“I can ride this out and not let it get to me.”
“I’m worthy of respect and acceptance.”
“My thoughts don’t control my life, I do.”
“I embrace both my good and bad qualities.”
“I’m allowed to take time to heal.”
“I care about myself and other people.”
“I accept myself and love myself deeply.”
“I might have some faults, but I’m still a good person.”
“My past is not a reflection of my future.”
“Negative thoughts only have the power I allow them.”
“This is an opportunity for me to learn how to cope with my fears.”
“I’m allowed to make mistakes; they don’t make up my whole story.”
“I believe in the person that I dream of becoming.”
“I have the power to create change.”
“I let go of all that no longer serves me.”
“There’s a purpose to my life, even though I might not always see it.”
“I give myself permission to do what is right for me.”
“I’m not in danger right now.”
“I’m strong, and I can deal with this.”
“I’m in control of how I react to others.”
“This situation sucks, but it’s only temporary.”
“I am enough.”
“I deserve to have joy in my life.”
“I’m allowed to take up space.”
“I have the courage to say no.”
“I choose to be proud of myself and the things I choose to do.”
“No amount of guilt can change the past, and no amount of worrying can change the future.”
“I am a sensitive person who experiences the world differently.”
“I will not compare my self to strangers on the internet.”
“I allow myself to be who I am without judgment.”
“I will not worry about things I cannot control.”
Quick DBT way to choose the right affirmation (1 minute)
- Name what you’re feeling (anxious, angry, ashamed, overwhelmed).
- Choose a matching affirmation (acceptance, strength, boundaries, or reassurance).
- Add one action: one slow breath, unclench your jaw, drink water, step outside, or write one sentence in your journal.
Small + consistent is what builds change.
1 comment
Thank you for these affirmations. They are what I needed to hear/read.