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 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.


Using DBT Skills to Make the World a Better Place
Do you have children or grandchildren? I recently invented a game to play with my 14-year-old grandson. When he or I stops to use a DBT skill to communicate when we are frustrated with the other person, we take a quarter from the jar. When we don?t, we pay a quarter to the jar. Same goes for giving compliments or insults, self-degredation or ?I can? statements. The possibility for riches is endless.


photography © Cecilia Mills
Artwork by Eric Dietz, age 6


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.


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!


photography © Cecilia Mills


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.


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 download them by clicking this link right here.


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


For a Site Map, click here.


This website was last updated on 7/26/18.


11/11/19 Important Update

Dear Site Visitors,

Eighteen years have passed since I began this website. It?s almost like giving birth to a child and seeing it to adulthood. I have loved this website like a child.

When I began in 2001, there was no information posted on the internet for DBT graduates and the information available for families and professionals was fee-based. I had been on a monitored DBT listserv, and like my peers at that time, I was afraid that without the support of the group (and the therapists who ran it) I was going to forget the skills I learned.

Running this website has never been a replacement for the personal experiences of evaluating my everyday life with the help of DBT experts. But, there really is something to giving back, to teaching in order to learn, and to allowing myself to be vulnerable because I believe we all suffered together- one and the same. We all need validation and we want a life more worth living.

It was on this basis, on what you might call a ?wing and a prayer,? that I continued, never really sure of myself, but doing the best I could with the time I had. Along the way, I sustained a Traumatic Brain Injury (TBI,) in 2004. This mainly affected the technical aspect of running the website, but my son who was a computer programmer at the time picked up the slack. When he passed in 2013, managing the website began to become difficult.

So, here we are and it?s nearly 2020, with some 500 pages of materials and I am moving into my 60?s. The time has come to graduate this grown-up child on to new, more capable hands. It needs the care and wisdom of fresh ideas and people capable of carrying them out.

I am happy to introduce Alicia Paz, M.A., the new owner of I could not have asked for a better person to take my place. Alicia is kind and caring, and at the same time knowledgeable about DBT. She is dedicated to keeping the site going in the same tradition - as a place for DBT graduates to come and find they are not alone. There are others like themselves, working on the same issues! Alicia is a compassionate mental health professional. She and her partner Mike Bodine will be updating the look and feel of the site in 2020 and hope to introduce several new features shortly after.

Please give her a warm welcome and show her the willingness to help that you have shown to me. She will be organized enough to actually use your help. Experiment, as I did with giving back by engaging and contributing content. Being part of the DBT community could further change your life. Keep coming back and keep an eye out for how you can become a part of it all.

I am grateful to every one of you who visited during my term. You brought meaning to my life and I will never forget you!

Namaste! (The spirit in me bows to the spirit in you)

Lisa Dietz


I wrote the story of what happened when my son drowned in Hawaii. I haven?t published it on this site before because I thought a publisher was going to purchase it. But that has passed and so I?ve posted the story on the ?Well Said? pages if you want to know or you can Click Here.

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


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


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.


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.


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.


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


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.


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.


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


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.


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


Click here to see the awards this website has won.


?I "stumbled" upon your website tonight.  I was in crisis mode, felt out of control, felt like I was going to have a relapse. . .my crisis was "over". . .with the help of your amazing website.
I have been in DBT for 12 weeks and have found it really confronting and overwhelming. This site has explained the skills in a much simpler way and helped me to understand them
I came upon your site today when I needed it most. It is such a wonderful place, filled with information, hope, and practical approaches to calming the mind.
I called a suicide crisis center last night and the counselor I spoke to told me about DBT... [I] came across your website... it's extremely helpful.


front page photography © Cecilia Mills


[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]

© 2001 - 2018 by Lisa Dietz. Please read the Copyright Page to learn how you may or may not use these materials. This website is for informational purposes only and not for any other purpose. None of information referenced by or presented on this website is intended for counseling or treatment of a specific person -- you or anyone else. Please do not act or refrain from acting based on anything you read on this website. Using this site or communicating with DBT Self Help, LLC, through this site does not form a counseling or treatment relationship. Please review the full disclaimer for more information.