This page gives you access to all the supporting pages for the 4D Toolkit. Below is a list of all 20 cards, set out in their different sections, plus a link to information about how you might start using the cards. Remember, there is no right or wrong way to use the resource; instead it’s there to support you, reminding you of the skills you have learnt.

Just click on the images of the cards to access their supporting page. Look out for supporting pages with a download symbol in the banner image, this indicates that additional 4D resources are available. You can return to this page at anytime by clicking the ‘My 4D Toolkit button’ in the sidebar.

For more information about the origin of the cards and how young people helped create this fantastic resource, see our “So what is the 4D Toolbox?” section.

DBT Introduction

Wise Mind. All about ‘Wise Mind’ and how you can train your mind to respond to situations ‘wisely’ by using a balance of rational and emotional thinking.

Acceptance and Change. An introduction into how DBT can help you to achieve ‘acceptance’ of your current emotions or situations, whilst learning behaviours to ‘change’ the way you react to certain emotions or events.


Mindfulness. An introduction to the core DBT skill of mindfulness. A simple yet powerful skill, which helps you to achieve ‘wise mind’ thinking and is the key to the effective use of the other DBT skill groups.

Mindfulness ‘What’ skills. An overview of the mindfulness ‘What’ skills of ‘observing’, describing’ and ‘participating’.

Mindfulness ‘How’ skills. An overview of the mindfulness ‘How’ skills of being ‘non-judgemental’, ‘one-mindful’ and ‘effective’.

Interpersonal Effectiveness

Interpersonal effectiveness. An introduction to this valuable communication skill, which can help you get what you want without damaging your relationship or losing your self-respect.

Objective effectiveness. The interpersonal effectiveness skill which you would use when getting something that you want or need is what’s most important.

Relationship effectiveness. The interpersonal effectiveness skill which you would use when keeping a good relationship is what’s most important.

Self-respect effectiveness. The interpersonal effectiveness skill which you would use when keeping your self-respect is what’s most important.

Emotion Regulation

Emotion regulation. An introduction into this useful set of skills for helping you to understand, be more aware of and effectively manage your emotions.

Understanding your emotions. The emotion regulation skill which helps you to notice and understand your emotions; so that you are able to better manage them.

Reduce emotional vulnerability. The emotion regulation skill that helps you to balance and manage your emotions through reducing your exposure to negative emotions and increasing your exposure to positive emotions.

Decrease emotional suffering. The emotion regulation skill that helps you to take control of your emotions to prevent painful emotions from causing you suffering.

Distress Tolerance

Distress tolerance. An introduction to this important set of skills for dealing with strong emotions and stressful situations in a way that helps you to better manage your emotions and your actions.

Distract. The distress tolerance crisis survival skill that helps to reduce your contact with the event or situation that is the cause of the crisis/intense emotions; and can lead to positive changes in your emotional response.

Self-soothe. The distress tolerance crisis survival skill that encourages you to soothe yourself using each of your 5 senses; helping you to regulate your mood and manage your stress.

Improve the moment. The distress tolerance crisis survival skill that helps you to create positive experiences that can create positive thoughts and feelings, to help you get through hard times.

Pros and Cons. The distress tolerance crisis survival skill that helps you to weigh up the good reasons and bad reasons for tolerating your distress and making it through the situation.

Acceptance. An introduction to distress tolerance acceptance skills, which help you to let go of the need for fighting when you have no control over a situation. Where you might not agree with the situation, but fighting it would increase your suffering.

Acceptance exercises. An overview of three key exercises for helping you to achieve ‘acceptance’ as part of your distress tolerance skills: ‘observing your breath’, ‘half-smiling’ and ‘awareness’.

Using the cards

See 4d Be 4dSee 4D, Be 4D. This page gives you some ideas about how to get the most from your 4D Toolkit, with suggested activities and ideas.

So what is the 4D Toolbox?

Creative Consultation Workshop

At CWP CAMHS, we have found great benefits in using Dialectical Behaviour Therapy with and the teaching DBT skills to young people that have difficulty in managing their emotions or feelings.

Having found that our young people are making great progress through the learning and use of these skills in their everyday lives, we at CWP CAMHS looked to build upon and reinforce young people’s success by inviting those that were involved, or had previously been involved, in CWP’s DBT skills programme, to work with creative facilitation experts deadcatdreaming, to develop a resource that would act to reinforce the key skill areas of DBT.

The young people were active participants in creating this resource, by:

  • Providing understanding of the purpose and benefits of DBT
  • Determining the structure and format of the resource
  • Deciding on the resource themes
  • Creating the artwork to visually represent the DBT skill areas
  • Choosing a name that would best suit their resource

What came out of this consultation was the ‘4D Toolbox’ Resource; a series of 20 visual prompt cards, that can be displayed on, or stored in, a calendar case. Giving these skills a physical presence within the young people’s lives, acting as a constant reinforcement of their learning, outside of and beyond their involvement in the therapeutic setting.

Each card within the 4D Toolbox contains a unique QR code which links the young person to a respective page on the MyMind website where they can find extra information about their chosen topic. You can access this information by visiting the various links found on this page.