Half-Smiling – Distress Tolerance DBT Tool

Half-Smiling Skill

Definition

Half-Smiling is a mindfulness practice in which you gently raise the corners of your mouth into a subtle, peaceful smile.
It’s a way of signaling openness, acceptance, and willingness to your body and mind, even in distressing situations.

Purpose

Used to:

  • Help reduce tension and resistance.
  • Foster calm and acceptance in the face of discomfort.
  • Soften anger, anxiety, and shame.
  • Engage the parasympathetic nervous system (the “rest and digest” response).

When to Use

Use Half-Smiling when:

  • You feel tightness in your face or jaw during strong emotions.
  • You want to practice acceptance of reality.
  • You are stuck in judgment or resentment.
  • You need a simple, discreet mindfulness exercise anywhere.

When Not to Use

Avoid using if:

  • You feel coerced or pressured to pretend you’re okay.
  • Smiling feels invalidating to your pain (e.g., you need to cry or express).
  • You have not first acknowledged and named your emotions.

How-To

  1. Relax Your Face:

    • Let your forehead, jaw, and shoulders soften.

  2. Take a Few Deep Breaths:

    • Gently exhale tension.

  3. Half-Smile:

    • Slightly lift the corners of your mouth.
    • Keep the rest of your face relaxed.

  4. Focus Attention:

    • Mindfully notice sensations in your face and body.
    • Allow any emotions to be present without pushing them away.

  5. Hold the Half-Smile:

    • Maintain for at least a few breaths.
    • You can keep it longer if you like.

Tips & Variations

  • Pair Half-Smiling with Mindful Breathing.
  • Practice in front of a mirror to see the expression.
  • Use Half-Smiling while lying down or sitting comfortably.
  • Try combining with Willing Hands (palms open, facing upward).

Example

Sam was feeling anxious before a presentation.

  • Paused, unclenched jaw, and took a breath.
  • Softened mouth into a half-smile.
  • Felt calmer and more accepting of the anxiety.

Inventor / Origin

Developed by Marsha Linehan, PhD as part of DBT’s mindfulness skills.
Inspired by:

  • Zen Buddhist teachings on mindful presence.
  • Thich Nhat Hanh’s practices of gentle smiling to cultivate peace.

Related Skills

  • Willing Hands
  • Mindful Breathing
  • Radical Acceptance

Limitations

May not be effective if:

  • Used as avoidance to suppress valid emotions.
  • You expect immediate relief or “happiness.”
  • You feel forced to use it without readiness.

Evidence Base

Research shows:

  • Half-Smiling can activate parasympathetic response.
  • Facial feedback can lower stress and improve mood.
  • Mindfulness practices including Half-Smiling increase distress tolerance.

Further Reading

References

  • Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. New York: Guilford Press.
  • Ekman, P., & Friesen, W.V. (1978). Facial Action Coding System.
  • Thich Nhat Hanh (1975). The Miracle of Mindfulness.

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