Life Skills For Emotional Health

This website is a service for people who are seeking information about DBT (Dialectal Behavior Therapy).

This site was written primarily by PEOPLE WHO HAVE BEEN THROUGH DBT, not DBT professionals. For this reason, consider the source of any given document. We cannot give advice, but we can talk about our experiences on our DBT journey. In this regard, I hope we can help one another.


If you are looking for a DBT provider in your area, you can also click here, to view resources set up before the above database.

If you are in a crisis, please dial 911. The website owner is legally unable to advise.

Site visitors,
Thank you for supporting this website for the past 11 years. Because of your input, exchange of information and donations, you are making a difference in the lives of many people.
- Lisa

Everyday DBT is a mix of the most requested information as well as my thoughts on ways to keep DBT alive in our day-to-day work.

Well Said!
Articles about DBT, Mental Health, BPD and related materials. This section represents some of my favorite internet authors whose writing is both helpful and conversational.

DBT Video Text is an unofficial text from videos by Marsha Linehan describing DBT skills. You can purchase the videos at this link to Behavioral Tech LLC.

The BPD Tool New!
A fun visual method for learning the DBT skills. The group also includes training and coaching. In this section, youíll find a few examples from their website. Additionally, they have just published a fun and useful DBT Quick Reference Card that is free to download!

Diary Cards
Find a variety of Diary card formats that you can download and adapt to your needs as well as an explanation about the purpose of the cards and practical ways to use them.

DBT Skills (defined)
This is a brief overview of the skills. In-depth explanations will return soon.

Connecting Skills
This section is a list of ALL THE DBT SKILLS with links to every document on this website where there is more information about the skill! It is very useful for navigating this website and improving your understanding of the skills.

Questions and Answers
Email conversations about the many aspects of trying to use DBT skills in daily life. Some of the topics are: being effective, feeling good, invalidating environments and judgmental people.

Elf Help
Abbey Press gave permission to reprint parts of the their Elf Help books. Their size and simplicity is deceiving. They have a lot to say despite their few words and pictures. A real joy to have on hand.

Donation Buttons are Working Great
But what happened to the donators????? The two donators who had button troubles in November didnít return when the buttons were fixed and now this site has gone over SIX MONTHS without a single voluntary donator (except the 2 monthly angels). If you use this website on a regular basis, PLEASE consider supporting it.

I AM MOVING IN MARCH TO A NEW LOCATION which I am hoping will be more peaceful than my last. I have made some new agreements that promise to continue to improve the website over the year. While I am working on turning to ads, it is more complex than I imagined. With a brain injury, tracking advertising time is especially challenging.

I havenít forgotten about you. Iím working to create my first fair business tracking model for this website. It was always my wish that that the site could be supported by donations alone. I am adapting to circumstances as we all must do. I appreciate your patience.

I so appreciate the love and support and condolences sent to me by many of you over the passing of my son last year. Your thoughts and prayers have made a big difference in my life.

Dealing with Depression
I woke up one day and realized because my brain injury causes me not to be able to feel time, I had a sense of oppression every morning because most people immediately get up and know where they are in time - what they did yesterday, what day it is and what they will do today relative to their long and short term goals whether they be grand or simple. Since time is one to me, my first sensation is okay and my second is a realization of the existence of time and it is immediately oppressive. . . Read More

Please note the new Worldwide DBT Provider Directory on the left. This is the first test of this database created in partnership with Please give the widget a try andplease send me an email if you would like to make any comments or suggestions or if you have difficulties or questions. We will consider your ideas before the final directory widget is established. I am looking forward to hearing from you.

If you are a DBT provider and would like to sign up to be in the directory (please note the new code is TRIAL602016DBT), 
click here for instructions. Or, in January, if you have requested to be on the update list or have made previous email contact, you will receive an email invitation and special for becoming part of what I hope will soon be an invaluable tool to the many, many potential DBT clients who would like to participate in a DBT program or work with a DBT Therapist.

I know it's so easy to think:

You might be surprised that YOU CAN MAKE THE DIFFERENCE if you're willing to be responsible for making it work


Make DBTSelfHelp YOUR website by taking personal responsibility to keep it Alive!

I have many plans for this website in 2015click here to learn more.

BTW: NOAH Says HI! (-:

Instant Mindfulness Movies
These very popular custom flash movies are aimed at helping people become more aware of the moment, calming the soul, changing mind states, or outlining the basics of a DBT skill, the following topics are currently available:
Be Mindful of Breath
Be Mindful of Feet
Be Mindful of Hands
River Rock Mindfulness
Be a Tree (the most popular!)
Radical Acceptance
Wave of Emotions
Turning the Mind
Visual Encouragement
Be a Flower

DBT Lessons were created by myself and other DBT participants based on our experiences of practicing the DBT skills.

Together we are making a difference for one another!

The fiber artwork featured in the banner was created by the site owner, Lisa Dietz. Click here to view a few more of her relevant artwork representing her struggle to overcome BPD.

Author Articles
The author of this website shares some personal experiences about using DBT as well as essays about dealing with suffering.

Click here if you need printing instructions

I recommend the following books for anyone who has BPD, their families and professionals.
Author and fellow BPD recoverer, Kiera Van Gelder has written an amazing insightful memoir called
The Buddha and the Borderline. For more information on Kiera and the book, click here.

The Facts: Borderline Personality Disorder by Roy Krawitz and Wendy Jackson was written by both a client and professional. The writing is very clear and accessible.

Flash Cards
There are several types of flash cards to help remind you of the DBT skills. Recently added are the cards I used as a participant with a way to print your own.

For a Site Map, click here.

This website was last updated on 2/5/16.

Formal DBT Instruction
Please donít be confused by the title, ďDBT Self Help.Ē This site is not meant to replace formal DBT therapy. It is simply a place to find some helpful day-to-day DBT stuff. The materials here are suitable for refreshing or supplementing your DBT training.

The day-to-day stuff that works with DBT including affirmations, crisis strategies, cognitive distortions and more.

If you would like to contribute or link to this site, please click here for more information.

DBT in Spanish will soon be available on this site from the DBT course files of Rayencura Clinica in Santiago, Chile. While youíre waiting for the update, you can download them by clicking this link right here.

Dialectical Behavior Therapy is the brain child of Marsha Linehan, Ph.D. More of her work and information about about her ongoing presence in the DBT Community can be found at The owner of this website as well as countless others owe her a debt of gratitude for her committment to people struggling with BPD.

Please donate to this website!

Love all, trust a few, do wrong to none.
-- William Shakespeare, Alls Well That Ends Well
You can also contact professional essay company for getting writing assistance on any topic.

Click here to see the awards this website has won.

. WEBSITE PLANS. . (from above) I have begun the update on this site and you can look forward to new elements including a link to the Full DBT Skills Definitions in handout formats with all original language. Additionally, a DBT Participant Point of View version defining the skills in a way that someone diagnosed with a mental illness who has worked through the DBT program might describe it.

For Example:
Radical Acceptance: accepting something whether you like it or not. You do not have to agree with it, you just have to know that there is nothing more you can do about it so complaining or being disagreeable with everyone will not help to make the situation any better. Youíre better off, at least for now, to let go of the heavy emotions  and dramatic outbursts associated with it so that you might gain a temporary stasus of peace until something changes.

A small example would be how irritated it might make you feel everytime your boyfriend picks up a can of soda and takes a drink then sets it back down and always has to go AHHH, YEAH, like it was some orgasmic experience. Really? Every drink? Come on! You just want to, like, flick a bugger in his mouth or something before he can do the big AHHH. But you know that if you did it would be super gross and the two of you have already argued about it and heís looking at you with a frown that says go on, say something one more time. THIS is a good time to practice Radical Acceptance.

Ask yourself if it is worth jeapardizing your relationship over something so small. Ask yourself if you are capable of being a big girl now that you are approaching 30 and might try a Distraction Skill instead of acting like a spoiled teenager because your big girl self knows that aggressive behavior is not effective when you are really, under everything, seeking love.

Believe in yourself. You can do it! (End of Example)

DBT in Spanish will soon be available from the DBT course files of Rayencura Clinica in Santiago, Chile. In the meantime, you can download a zipfile of the docments.

On The Journey and DBT Artists are new upcoming sections expressing the creative writing and artwork of DBT participants. When it is ready, IÄ will let you know how to contribute. Plus I have already written 3 new scripts for Instant Mindfulness Flash Movies

Further, I am working on a
Handheld Retro DBT Self Help Package that you will be able to order. It will contain many parts of the website printed on paper as well as a workbook with worksheets to accompany appropriate areas. It will have a CD of the movies. There will be bookmarks and flashcards and funky reminders with affirmations, elf help and other encouragements printed on them. Plus, it will include a baggie of DBT Fun Stuff (because DBT really should be fun!). What is fun stuff? Rocks and beads that remind you to breathe, frogs that stare at you reminding you NOT to judge, goofy feeling balls that you can fidget with during class. You know.

Also in the works for 2015 are more reviews in the 
Instant Access DBT section where you will find some great new DBT Mobile Apps including Diary Cards!.

Wondering what THE EMOTIONAL EXTREMISTS GUIDE TO HANDLING CARTOON ELEPHANTS is all about? Very soon you will find out and be able to purchase the book from this website or even enter a contest to win a free copy!

The whole site will have a new
look and feel. I thought I had that going in high gear, but I suddenly got downshifted. Nevertheless, it will happen. FEAR NOT. As if you are all sitting around with bated breath waiting for my next updates. I may be slow. Okay, I AM slow to get things done, but they always get done, eventually, even if it is a year or two later. (you would be slow too if you had a brain injury and had to work on this site in your SPARE (LOL, LOL) time AFTER your REAL work - the one you have to make money at.

Last on this list, but first to get on the site will be
TONS MORE RESOURCES!!!! And I mean TONS! I have SO MANY new DBT providers all over the world to tell you about! And new DBT books. Dare I say it, FUN TO READ DBT books! The resources will grow like the sands on the beach, Grasshopper!

DEALING WITH DEPRESSION. . . (from above) So I came up with this idea of "going with the flow." (I did not really come up with it - I have heard the expression, I just came up with the application.) I decided not to care about time except in the places where I absolutely had to - going to appointments and meting deadlines. Since I always have way more to do than I can possibly manage every day no matter what and thus the sensation of overwhelm is sure to cause me anxiety, well if I just do whatever FEELS right about what comes next and fully participate in that activity at least I will do something and do it without expending so much anxious energy (with the hope that I would have more energy for the overall day).

No matter what, it couldn't be any worse than just feeling so oppressed and overwhelmed that I just go back to bed and do NOTHING. Then I'm certain to get nowhere. And lately, with the usual holiday stress, I've been finding myself doing that more and more.

So far, it seems to work really well. Then I realized, I really didn't need a brain injury to decide to do this. Everyone feels overwhelm and life really is better if you can participate in the moment in whatever you're doing and spend less time making decisions about what to do next on the basis of the clock which causes anxiety about timelines. This sense of BEING one with the Universe is less about trying to do or think or accomplish anything. Itís more like the feeling I have during the one weekend a month I have with my grandson. I cherish the time so much that nothing seems as important as playing with him.

When I stop living by the rules of time, I have permission to be fascinated by it all, even if it isnít play. I have permission to feel the warm water on my skin when I do dishes. And when someone is talking to me and really freaking out and trying to get a rise out of me, I have permission to say, I am sorry, I just canít talk right now. Itís hard to describe. You just have to try it. . . or not, itís up to you.

[DBT Self Help] [What is DBT?] [DBT Skills (defined)] [Connecting Skills] [DBT Lessons] [DBT Video Text] [Everyday DBT] [Instant Mindfulness] [Instant Access DBT] [Links] [About this Website]

© 2003 - 2012 by Lisa Dietz. Please read the Copyright Page to learn how you may or may not use these materials.

Deb Meehl has supported this website for several years with professional advice and problem solving. Her Foundation provides a unique opportunity for DBT participants to have a very hands-on experience. You won't feel like you've gone to some uncaring institution. This is the place to find kind, caring people who understand where you have been.

Dennis Merritt Jones has been a been mentor to me since the publication of his first book, , ďThe Art of Being.Ē He expresses himself the way I would like to express myself. He takes many perspectives out there and he brings them all together and outlines them, showing how they all, ultimately, say the same thing. And he does it in a very conversational, matter-of-fact way. He is a Well Said! author on this site and I recommend his newsletter.

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