DBT Self Help Home Page

What is DBT?

		Articles
		DBT for Borderline Personality Disorder, by Marsha Linehan   Treatment of BPD Using DBT, by Thomas Lynch, Ph.D. and Clive Robins, Ph.D.   Borderline Personality Disorder, by Stuart Sorensen - RMN   DBT - Family Skills Training, by Perry D. Hoffman, Alan E. Fruzetti and Charles R. Swenson
		Mindfulness Exercises by Dennis Merritt Jones, D.D.
		Listen to the Silence   Who is Tending your Mind Garden?   Say What You Mean and Mean What You Say   What You Think of Me   To Assume. . .   Give it your Personal Best!
		Advanced Skills Practice in a Self-help Environment

DBT Skills (defined)

		DBT Skills List DBT General Handout Mindfulness Descriptions
		1: Taking Hold of Your Mind States   2: The “What” Skills   3: The “How” Skills
		Distress Tolerance Descriptions
		1: Distracting   2: Observing your breath   3: Half Smile   4: Awareness   5: Basic Principles of Accepting Reality
		Emotion Regulation Descriptions
		1: Goals of Emotion Regulation   2: Myths about Emotions   3: Model for Describing Emotions   4: Ways to Describe Emotions   A: Love Words   B: Joy Words   C: Anger Words   D: Sadness Words   E: Fear Words   F: Shame Words   G: Other Important Emotion Words   5: What Good are Emotions   6: Reducing Vulnerability: Stay Out of Emotion Mind   7: Steps for Increasing Positive Emotions   8: Adult Pleasant Activities Schedule   9: Letting Go of Emotional Suffering   10: Opposite to Emotion Action
		Interpersonal Effectiveness Descriptions
		Overview   1: Situations for Interpersonal Effectiveness   2: Goals of Interpersonal Effectiveness   3: Factors Reducing Interpersonal Effectiveness   4: Myths About Interpersonal Effectiveness   5: Cheerleading Statements   6: Intensity Options and Factors to Consider   7: Suggestions for Practice   8: Getting What You Want   9: Keeping the Relationship   10: Keeping Your Respect for Yourself

DBT Lessons

		Mindfulness Lessons
		Core Mindfulness   Observing   Describing   Participating   Nonjudgmental Stance   One-Mindfully   Overview   Breathing Skills   A Day of Mindfulness   Effectively   Mind States   Wise Mind
		Distress Tolerance Lessons
		Overview   ACCEPTS   Self-Soothe   Improve the Moment   Imagery   Create Meaning   Prayer   Relaxation   One Thing in the Moment
		Emotion Regulation Lessons
		Overview   Interpreting Emotions   Describing Emotions   The Function of Emotions   Reducing Vulnerability   Paying Attention to Positives   Letting Go of Painful Emotions   Opposite to Emotion Action   Review   Emotion Regulation for the Holidays

DBT Video Text

		Mindfulness
		Part 1: Introduction to Mindfulness   Part 2: The What Skills -- Observing   Part 3: The What Skills -- Describing   Part 4: The What Skills: Participating   Part 5: The How Skills -- Non-judgmentally   Part 6: The How Skills - One Mindfully   Part 7: The How Skills -- Effectively   Part 8: Conclusion
		Distracting & Self Soothing
		Part 1: Crisis   Part 2: Distract Skills -- Actitivities, Contributing & Comparison   Part 3: Distract Skills -- Emotions and Pushing Away   Part 4: Distract Skills -- Thoughts and Sensations   Part 5: Self-Soothe   Part 6: Conclusion   Part 7: Review
		Improve the Moment & Pros Cons
		Part 1: Using Crisis Survival Skills   Part 2: Improving the Moment -- Imagery, Meaning, Prayer and Relaxation   Part 3: Improving the Moment -- One Thing in the Moment, Vacation and Encouragement   Part 4: Pros and Cons   Part 5: Review
		Opposite Action
		Part 1: Opposite Action   Part 2: Fear   Part 3:  Anger   Part 4: Summary
		Radical Acceptance
		Part 1: Introduction to Radical Acceptance   Part 2: Accepting Reality for What It Is   Part 3: Everything has a Cause   Part 4: Accept that Life can be Worth Living   Part 5: Turning Your Mind   Part 6: Willingness and Willfulness   Part 7: Conclusion

Everyday DBT

		Self-help Groups Questions and Answers
		Being Effective   Being Weird   Change   Clash between DBT & Therapist   Combatting Fear   Depression   Diagnosis   Diary Cards   Disassociation   Emotionally Unavailable People   Feeling Good   Financial   Friends   Guilt   Invalidating Environments   Invalidation   Judging   Low Self Esteem   Making Mistakes   Medication Changes   Meditation   Mindfulness   Narcissism   One Thing in the Moment   Overwhelm   PLEASE Skills   Presenting Well   Recovery   Resources   Social Skills   Support & Compassion   The Power of Words   Searching for Wise Mind   Triggering   Willingness   Wise Mind   Work Travel and Coworkers
		Extras
		Affirmations   Diary Card Explanation   Traditional DBT Diary Card   Diary Card Alternate - 1 page   Diary Card Alternate - 2 pages   Diary Card Alternate in MS Excel format   Levels of Validation   Flow Chart: Response Options to Emotional Distress   Flow Chart: Being Mindful with Emotional Distress   Panic List for Distress Tolerance   Cognitive Distortions   Behavior Chain Analysis   The 25 things not to say to a person in crisis as well as how to help a person in crisis.   Foods that Affect Moods   Alternate Rebellion Ideas   Copyright
		Author Articles by Lisa Dietz
		Common Ground   The Benefits of Being a Trauma Survivor   Triggers   Intermediate Coping Strategies   Practicing Breathing   Practicing One-Mindfully

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