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, 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.


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.


AT LAST! (9/26/14)


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. It has indeed been a very difficult time for me. Since 2005 when I had a traumatic brain injury, he took over the tech support on this site and that made it double hard for me to come back to it. Doing technical work caused panic attacks. But I've worked through it.

There's so much I'm excited to be presenting over the next year so keep checking back. Things are rolling once again. People with interest in DBT at a peer level - whether you're waiting to start a group, in the middle of a group or a graduate, you'll find new ways to stay current, inspired and alternate methods for understanding the skills.

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 TRIAL602014DBT), 
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 2014 and 2015click here to learn more.


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.


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.


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.


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.


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.


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 you�re waiting for the update, you can email me and I�ll be happy to send you the files in a .zip attachment right away.


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.


This website was last updated on 9/26/14.


Love all, trust a few, do wrong to none.
-- William Shakespeare, All�s Well That Ends Well


Click here to see the awards this website has won.


. . . (from above) I can hardly wait until I can again start to UPDATE THE WEBSITE, including the 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. In fact, you can now ask me to email you 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�s ready, I��ll let you know how to contribute. Plus I�ve already written 3 new scripts for Instant Mindfulness Flash Movies
Further, I�m working on a
Print-On-Demand Book of this Website so you can order it and share it with your friends and clients. Yep, I mean real paper that you hold in your hands (how retro!)

Also in the works for 2014-15 are more 
Instant Access DBT for Mobile Devices, including DBT-Oriented Blogsand new online methods for maintaining Diary Cards.

Looking for 
NEW WAYS TO PRACTICE YOUR DBT SKILLS? The DBT SKILLS GAME will be introduced in its Board Game Format, which you can download. I�m still looking for a programmer to turn it into a Mobile App. 


If you happen to be a Medical Provider, there are online health certification programs such as the ones offered by ACLS CERTIFICATION CLASS which now offer training and renewal courses from home.


[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.