DBT stands for Dialectical Behavior Therapy, which is a type of psychotherapy that helps individuals with emotional dysregulation and interpersonal difficulties. In DBT, there are several skills that are taught to help individuals manage their emotions and improve their relationships.

One of these skills is called “relax, evaluate, set an intention.” This skill involves three steps:

  1. Relax: The first step is to take a moment to relax and calm down. This can be done through deep breathing, progressive muscle relaxation, or any other relaxation technique that works for you.
  2. Evaluate: The second step is to evaluate the situation you are in and your emotional reaction to it. Ask yourself what is happening, why you are feeling the way you are, and what you want to do about it.
  3. Set an intention: The third step is to set an intention for how you want to respond to the situation. This involves deciding on a specific goal or action that you want to take, and committing to it.
  4. Take Action: The fourth step we proceed mindfully (slowly, with awareness). While it might not solve the problem, it could boost your mood for a short moment.

By practicing this skill, individuals can learn to respond to emotional situations in a more intentional and effective way, rather than reacting impulsively or emotionally.


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