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.

Happy Winter Soltice (12/21/14)


As always, all I have to offer are my own experiences of what has been going on with me and hope they might be helpful to you since Iím not a DBT Professional. Like many of you, I also experience the Holiday Blues. Itís been especially depressing this year and Iíve not been able to grasp exactly what is going on.

Then 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

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.

PLEASE DO NOT FORGET THAT THIS SITE IS IN GREAT NEED OF DONATIONS TO SUPPORT THE COSTS OF RUNNING IT. While I am working on turning to ads, it is more complex than I imagined.

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 2015click here to learn more.

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.

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

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

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.

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.

For a Site Map, click here.

This website was last updated on 12/21/14.

Love all, trust a few, do wrong to none.
-- William Shakespeare, Allís 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 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 itís ready, IÄíll let you know how to contribute. Plus Iíve already written 3 new scripts for Instant Mindfulness Flash Movies
Further, Iím 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 2015 are more 
Instant Access DBT for Mobile Devices, including DBT-Oriented Blogs and 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. Iím still looking for a programmer to turn it into a Mobile App. 

So I came up with this idea of "going with the flow." (I didnít really come up with it - Iíve 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 ďBEINGĒ 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 ďplayingĒ with him.

When I stop living by the rules of ďtime,Ē 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, ďIím sorry, I just canít talk right now.Ē 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.