Welcome! This is a list of the Dialectical Behavioral Therapy skills and other information you will find on this site.
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
Ride the Wave
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...
Sleep Hygiene 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.As...
Troubleshooting ER Skills
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.Sometimes...
What Good Are Emotions?
What good are emotions? Why do we have emotions? There might’ve been a time in your life where you cursed your emotions. You might’ve wanted to get rid of them entirely. Why continue with something that brings so much pain? The truth is that emotions are useful for a...
Identifying & Describing 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. It’s very...
Interpersonal Skills
Interpersonal Cheerleading Statements
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