Affirmations are phrases that are meant to help bolster your self-confidence and self-love. The idea is to choose a few that speak to you and then repeat them to yourself regularly either in time of distress or calm. It may feel...

Cognitive Distortions are common errors in thinking. They are a big part of Cognitive Behavioral Therapy. It’s not unusual for those in Emotion Mind to make these cognitive errors, which is why it’s important to recognize them...

Dialectical Behavior Therapy has its own set of terminology. It can be confusing and inaccessible, especially when you’re just beginning. Don’t worry, though, DBTselfhelp has your back. We’ve created an...

Use these online DBT flashcard decks to help review your DBT skills!   Mindfulness Flashcards 5 Distress Tolerance Flashcards 5 Emotion Regulation Flashcards 5 Interpersonal Effectiveness Flashcards...

Use these DBT Flashcards to help review your DBT skills!   Accepts (Distract) A- activities: do something activeC- contributing: help someone elseC- comparisons: think about times you’ve been worseE- create a different...

Use these DBT Flashcards to help review your DBT skills!   PLEASE Reduce your emotional vulnerability PL- treat physical illnessE- balanced eatingA- avoid mood altering drugsS- balanced sleepE- balanced exercise Build...

Use these DBT Flashcards to help review your DBT skills!   DEAR MAN D- describe the situation non-judgmentallyE- express how you’re feelingA- ask for what you wantR- use positive reinforcement M- stay mindfulA- appear...

Use these DBT Flashcards to help review your DBT skills!   Wise Mind Synthesis of Emotion Mind and Reasonable MindAllows for intuitionFind it in your belly, the center of your head, or by following your breath The...

Diary Cards are a key component of Dialectical Behavioral Therapy. These mood, behavior, and skills trackers are meant to help you notice patterns and keep DBT skills at the front of your mind. A diary card is a paper (or an...

Behavior Chain Analysis is a huge part of Dialectical Behavioral Therapy. Most folks in DBT have at least one “Target Behavior.” It’s a behavior you want to decrease in your life. It could be anything from self-harm to chronic...