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Mindfulness skills help you stop rumination by focusing on the present. They emphasize balance and the dialectics of life. Start here if you’re beginning your DBT journey.

Distress Tolerance

Distress can feel like the end of the world. This module contains skills to help you survive distress without using Target Behaviors.

Emotion Regulation

Many of us struggle with emotion dysregulation. Reduce your emotional vulnerability and stabilize your emotions with these skills.

Interpersonal Effectiveness

Navigating relationships can be challenging. Use these skills to get your needs met, maintain relationships, and stand up for yourself.

Listen to us on the BPD Bravery Podcast

DBT Overview

If you’re just starting out on your DBT journey, you may be wondering- so what IS DBT? We’ve got you covered with this introduction.

Notes From The Founder

Lisa Dietz founded DBT Self Help in 2001. Though the site has now changed hands, Lisa’s impact is still honored. Learn about her and read her original words here.

Mindfulness Exercises

Mindfulness is the first module of DBT for a reason. Its skills are carried through all other modules. Practice makes Effective so check out these exercises to start your daily practice.

Mental Health Resources

DBT isn’t the end-all-be-all of useful mental health resources. That’s why we’ve collated additional resources such as websites, books, social media accounts, and more.

DBT Flashcards

Practice learning DBT skills with these flashcard sets. You can use them online, print out your own, or buy a set from our shop (coming soon)!

Diary Cards

If you’ve already started DBT, you’re probably familiar with Diary Cards. They help you track your moods, urges, behaviors, and skill use. Follow these instructions and pick an example to try.

Most Empowering DBT Training Expert 2023 (Pacific Northwest USA): Alicia Paz
Transform Your Life with Online DBT Skills Group. Master practical techniques to manage emotions, handle stress, and navigate life's challenges with resilience. Join our supportive group to enhance emotional regulation, develop mindfulness, strengthen relationships, improve distress tolerance, and benefit from personalized guidance. Unlock your potential for a more balanced, fulfilling, and empowered life today! Secure your spot now by Clicking Here


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