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Half‑Smiling / Willing Hands

“Half-Smiling” and “Willing Hands” help you practice radical acceptance using the body-mind connection.

Community Tips

Paired Muscle Relaxations (one of DBT’s TIPP skills) helps me with half‑smiling. I need to scrunch my face up tight on purpose, in order to be able to actually relax it.
I furrow my brow so much when I’m worrying! Using my fingers to stretch and smooth out my forehead wrinkles, like a forehead massage, can help me get into a more relaxed state. It’s easier to be focused on the present and accept uncertainty.

Why Use this Skill

When you don’t like the way that things are, you may feel angry or frustrated about it—“It’s not fair that happened!” “They shouldn’t have said that!” You may clench your fists, tense your muscles, furrow your brow, or frown. That’s because we physically show and feel emotions in our bodies. A lot of people feel frustration in non-acceptance. Half-Smiling and Willing Hands offer body-based methods for relaxing your body and acting opposite to that frustration. They can help you practice radical acceptance.

When to Use This Skill

Use Half-Smiling or Willing Hands when:

How to Use This Skill

Half-Smiling and Willing Hands are two body-based ways to act opposite to the body language common in anger.

You can practice these skills together, or one at a time.

You can practice these skills while using other distress tolerance skills, or use them alone.

To practice Half-Smiling, act opposite to grimacing or furrowing your brow:

  • Relax your face entirely. Unclench your jaw. Smooth your forehead. Soften your eyes and mouth.
  • Turn up the corners of your mouth ever so slightly into a “half-smile.” (Think: Mona Lisa, not Cheshire Cat.)
  • Try to hold a soft, serene expression. Re-relax as much as you need.

To practice Willing Hands:

  • Relax your shoulders, arms, and hands. Unclench your fits and uncross your arms.
  • If you’re sitting, place your hands on your lap, palms up.
  • If you’re standing, drop your arms to your sides, then bend your arms at the elbow until your forearms are parallel to the ground, and turn your palms up.
  • If you’re lying down, place your arms by your side, and turn your palms up.
  • Keep your palms facing up, relaxing your fingers. Breathe deeply. Use your body to communicate “I am willing to face whatever is true right now.”

Resources

Reduce Emotional Distress with Half Smile

Article on Half‑Smiling as a distress tolerance skill from Cognitive Behavioral Therapy Los Angeles

Willingness, Willing Hands, & Half‑smile

Longer YouTube video about Willingness, Half Smile, and Willing Hands

DBT Half Smiling

Video of DBT creator Marsha Linehan demonstrating willing hands

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