Half Smiling - A DBT Skill

The Half Smiling DBT Skill is a simple yet effective way to communicate acceptance through your body. Just as emotions influence our facial expressions, our facial muscles can affect how we feel. By engaging the muscles used to smile, you send a signal to your nervous system that it’s safe to relax, easing the fight, flight, or freeze response and helping you embrace the present moment.

To practice Half Smiling, begin by relaxing your face. Gently release any tension in your forehead, eyes, cheeks, and mouth, letting go of the muscles from the top of your head down to your jaw. If this feels difficult, try tensing your facial muscles first, then consciously let them go. Keep your teeth slightly apart and avoid a tight grin, which might signal to your brain that you’re masking or hiding your true emotions.

Next, lift the corners of your lips slightly—just enough for you to feel it. The movement should be subtle; it’s not necessary for others to notice. A half-smile is a gentle, upward tilt of the lips while the rest of your face remains relaxed. As you do this, try to adopt a serene expression. Remember that your face communicates with your brain, and this small shift in facial expression can guide you toward a more accepting mindset.

By using the Half Smiling DBT Skill, you align your body and mind toward acceptance, helping you approach challenging situations with a sense of calm and ease.