Not all facets of Dialectical Behavior Therapy fit neatly into the four modules. Things like Diary Cards, Behavior Chains, and Cognitive Distortions are not technically skills, but are still important and useful to those learning DBT. Here we’ve collected what doesn’t have a place anywhere else.


Diary Cards

Track your moods and your skill usage on these handy charts.

Target Behaviors & Behavior Chains

What behaviors are you focusing on? And what will you do when you mess up, as we all do sometimes?

Cognitive Distortions

Here are the common ways our brain gets things skewed.


Also known as Cheerleaading Statements in DBT, these are nice things to say to yourself.

Additional Resources

Mental Health Resources
We aren't the only mental health resource out there. Check out these books, websites, social media accounts, and more for additional support. Read More
DBT Flashcards

Making DBT skills second nature takes practice. Use these flashcards on their page, download your own to print out, or purchase our pre-made set from our shop. Read More

DBT Encyclopedia

DBT has its own lingo which can be hard to understand for beginners. Visit our homemade DBT Encyclopedia to figure out what a term means. Read More

Mindfulness Exercises

Mindfulness practice is key to DBT. You don't have to meditate in silence everyday, though. Try these Mindfulness exercises to guide you. Read More

Diary Cards

Diary cards help track your emotions, urges, behaviors, and skill use. They help you see patterns. Learn how to use them and get samples. Read More


Need a little extra support?

Online DBT Courses provides online DBT group, self-paced DBT courses, and one-on-one DBT skills coaching from a DBT-trained therapist.  If you are interested in learning new DBT skills or need a little help getting the most out of DBT, we can help.
Online DBT