Life Skills For Emotional Health

This website is a service for people who are seeking information about DBT (Dialectical 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 in a crisis, please dial 911. The website owner is legally unable to advise.
 

If you are looking for a DBT provider in your area, click here.
 

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
A fun visual method for learning the DBT skills. The group also includes training and coaching. In this section, you’ll 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.
 

DBT in Spanish will soon be available from the DBT course files of Rayencura Clinica in Santiago, Chile. While you’re waiting for the update, in the meantime you can email me and I’ll send you the files in an attachment.
 

NEWS UPDATE (03/17/12)
NEW MOVIE ALERT! ! ! ! ! ! ! ! ! !
There are many significant changes in the works for this website that will be available by the end of this year.
1. The new “Instant Mindfulness” movie called Be A Flower Mindfulness is up and running. I hope you enjoy this calm and beautiful experience!.

2. Instant Access DBT is a new section that is up and running with reviews of apps available for download to your mobile device.

3. The Worldwide DBT Database will be available for anyone who is looking for a DBT therapist or group in their area. It is nearly completed. When it is, you’ll find it right here on the front page of this website. This database will be provided in partnership with GoodTherapy.org. There will also be a code available so DBT pros who want to be on it, can do so with 2 months free.

IF YOU RECENTLY SENT A DONATION AND ARE WAITING FOR A CD, IT WAS SENT IN THE MAIL ON 4/27/12. YOU SHOULD RECIEVE IT SOON.

Plus, in 2012, the updates never end. You will find a return of the Full DBT Skills Definitions in handout formats with all original language. Also, DBT in Spanish will soon be available from the DBT course files of Rayencura Clinica in Santiago, Chile. Also, a Directory of DBT-focused Blog Sites is being prepared in partnership with DBT Professionals. ASAP, you will be able to order the Complete DBT Website in Book Format - yep, that’s paper, I mean. Two new sections are on their way. One is called On The Journey and will have the thoughts, coments and struggles in a short essay format of DBT Participants all over the world. The other section, DBT Artists, will feature poetry, stories, visual arts and multimedia from your fellow participants. As soon as the section is live, I’ll provide instructions on how you can submit your work.

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 (brand new)
 

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.
 

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

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

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

Mission Statement
This statement is an explanation of why I began this website, where I see it going and how I hope it impacts visitors.
 

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.

Click here if you need printing instructions
 

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.
 

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

For a Site Map, click here.
 

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.
 

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.
 

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.
 

The Self Help Myth
As enthusiastic as we were in 2001 about developing peer-led ongoing DBT groups, there are reasons why we have been unable to make this dream come to fruition in an official DBT capacity.
 

Formal DBT Instruction
Please don’t be confused by the title, “DBT Self Help.” 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.
 

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 www.behavioraltech.org. The owner of this website as well as countless others owe her a debt of gratitude for her committment to people struggling with BPD.