a list titled 'skills' on a purple backgroun

Welcome! This is a list of the Dialectical Behavioral Therapy skills and other information you will find on this site.

DBT is about practice and repetition more so than simply remembering a skills name or filling out a worksheet once. The more you practice and use the skills, the more likely you are to find them useful in the moment you truly need them. Over time and with lots of practice most people find skills become automatic and replace maladaptive skills and behaviors. So practice, practice, and don’t give up!

The Four Modules:

 

Mindfulness

 

How Skills: One-Mindfully, Non-Judgmentally, Effectively

Mindfulness skills are the foundation of all Dialectical Behavioral Therapy (DBT) skills training. The problems addressed by core mindfulness skills are knowing who you are, where you are going in your life, and the inability to control what goes on in your mind....

Distress Tolerance

 

TIPP: Changing Your Body Chemistry

Distress Tolerance skills are a set of Dialectical Behavioral Therapy skills that are strategies to help you get though difficult feelings and situations, and tolerate (deal with, sit with, accept) the things that you can’t immediately change. Emotions can be extreme...

Emotional Regulation

 

Letting Go of Painful Emotions

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences. The best...

Managing Extreme Emotions

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences.Many folks...

Nightmare Protocol

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences. We all...

Opposite Action vs Problem Solving Flow Chart

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences.Problem...

Reduce Vulnerability with ABC PLEASE

ABC PLEASE is an emotion regulation skill. Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build...

Interpersonal Skills

 

Troubleshooting IE Skills

Dialectical Behavioral Therapy‘s Interpersonal Effectiveness skills are designed to help you get what you need from your relationships while being respectful of yourself and others. Interpersonal relationships can be very challenging when you are also dealing with...

Validation

Dialectical Behavioral Therapy‘s Interpersonal Effectiveness skills are designed to help you get what you need from your relationships while being respectful of yourself and others. Interpersonal relationships can be very challenging when you are also dealing with...

Other Important Links

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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