DBT Self Help Home Page

What is DBT?

    Articles by Professionals
  Dialectical Behavior Therapy in a Nutshell
  Treatment of BPD Using DBT
  DBT for Borderline Personality Disorder
  DBT - Family Skills Training
 
    About Borderline Personality Disorder
  The BPD Overview
  BPD Fact Sheet
  Borderline Personality Disorder
  Helping Someone with BPD
 
    For Professionals
  DBTSummary of Data
  Recommended Reading List
  Options for Further DBT Training
  A BPD Brief

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
  3: Model for Describing Emotions
  Emotions Graphic
  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

Connecting Skills

    Mindfulness
  Mindfulness
  States of Mind
  Wise Mind
  Using the What Skills
  Observe
  Describe
  Participate
  Non-Judgmentally
  One-Mindfully
  Breathing
  A Day of Mindfulness
  Effectively
  Mindfulness Practice Exercises
 
    Distress Tolerance
  Distress Tolerance
  Using Crisis Survival
  Pushing Away
  Thoughts
  Using Self-Soothe
  Using IMPROVE
  Imagery
  Meaning
  Prayer
  Relaxation
  One Thing at a Time
  Using Pros and Cons
  Guidelines for Accepting Reality
  Willingness
  Turning Your Mind (Distract)
  Radical Acceptance
  Half Smiling
 
    Emotion Regulation
  Emotion Regulation Overview
  Using Reduce Vulnerability
  Describing Emotions
  Adult Pleasant Activities
  Mindful of Current Emotion
  Opposite to Emotion Action
  Letting Go of Painful Emotions
  Riding the Wave of Emotions
 
    Interpersonal Effectiveness
  Interpersonal Effectiveness Overview
  Using Objective Effectiveness
  Self Respect Effectiveness
  Situations for Interpersonal Effectiveness
  Cheerleading Statements
 
    Other DBT Skills
  Self Validation
  Affirmations
  Cognitive Distortions
  Helping Someone with BPD

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
  Pros and Cons
 
    Emotion Regulation Lessons
  Overview
  Myths about 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
 
    Interpersonal Effectiveness

DBT Video Text

    Mindfulness Video Text
  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
 
    Crisis Survival Video Text
  Part 1:Crisis
  Part 2:Distract Skills - Activities, 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 Video Text
  Part 1:Using Crisis Survival Skills
  Part 2:Imagery, Meaning, Prayer and Relaxation
  Part 3:One Thing in the Moment, Vacation and Encouragement
  Part 4:Pros and Cons
  Part 5:Review
 
    Opposite Action Video Text
  Part 1:Opposite Action
  Part 2:Fear
  Part 3:Anger
  Part 4:Summary
 
    Radical Acceptance Video Text
  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

    The Self Help Myth
  Original Justification
  Original Plan
  Some Success!
 
    Extras
  Affirmations
  Visual Affirmations
  Believe
  Do Best
  Dreams
  Fair
  God
  Goodness
  Grateful
  Helping
  Honesty
  Intelligent
  Self Love
  Spiritual
  Stronger
  Talented
  Worthwhile
  Levels of Validation
  Validation Examples
  Cheerleading Statements
  Asking for Help
  Dealing with Anxiety
  Can?t Control Others
  I Will Be Calm
  Pleasing People
  The Richness of Life
  Flow Chart: Response Options to Emotional Distress
  Flow Chart: Being Mindful with Emotional Distress
  Improve the Moment Worksheet
  Panic List for Distress Tolerance
  Cognitive Distortions
  Behavior Chain Analysis
  The Top 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
  Dealing with Overwhelm
  Self-Improvement
  The Brain & Meditation
  The Other Side of the Couch: Another Perspective
  BPD Criteria
 
    DBT in Motion
  Fighting Stigma: DBT and Wellness for Law Enforcement Personnel
  Does DBT Cure BPD?
 
    Well Said
  Dennis Merritt Jones
  Listen to the Silence
  Who is Tending your Mind Garden?
  Say What You Mean
  What You Think of Me
  To Assume. . .
  Give Your Personal Best
  You Can?t Force an Apple to Grow
  When Unexpected Visitors Come Knocking
  What Defines your Wholeness
  Argue for Your Limitations. . .
  Compassion
  Getting to No You
  Holding On to Resentment
  Life Flows
  Stuart Sorensen
  Borderline Personality Disorder
  Understanding Recovery
  Understanding Stress & Vulnerability
  Anger Management
  Anxiety Management
  Earned Depression
  Managing Deliberate Self Harm
  Taking Responsibility for Your Own Life
  Brent Menninger
  Effectively Use Skills
  Non-Judgmentally
  One Mindfully
  Participate
  What Skills
  Wise Mind
  Equanimity & Mindfulness
  Half-Smile and Serenity
  Radical Acceptance
  Turning the Mind
  Willfulness
  Tami Green
  Are Borderlines more Passionate?
  BPD Relationship Recovery 101
  How it Feels Inside My Brain
  12 Good Mood Builders of Christmas
  How BPD forms in a Child (video)
  Kiera Van Gelder
  The Buddha and the Borderline
  Buddha Borderline Reviews
  Coming out of the Psycho Closet
  What is DBT?
  DBT is Drawn From
  Cognitive Behavioral Training
  Zen Buddhism
  Specific Goals of DBT
  DBT Skills Training
  Dialectic View
  Lisa Dietz
  Common Ground
  Benefits of Trauma
  Triggers
  Intermediate coping
  Learning DBT
  Experiencing DBT
  Dealing with Overwhelm
  Practicing Breathing
  Practicing One-Mindfully
  Practicing Observing
  Artwork by Lisa
  Fiber Art
  Artist Statement
  Art Shows
  Jennifer Diebel
  Top 10 Barriers to Decision Making
  Paying for Peace
  High Stakes Mind Reading
  The Freedom of Self Doubt
  Obey Your DNA
 
 
    Diary Cards
  Diary Card Definition
  Diary Card 1
  Diary Card 2
  Diary Card 3
  Diary Card 4
  Diary Card 5
  Pocket Diary Card
  Diary Card Example
 
    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
  Searching for Wise Mind
  Triggering
  Willingness
  Wise Mind
  Work Travel and Coworkers
 
    Flash Cards
  Mindfulness Flash Cards
  Distress Tolerance Flash Cards
  Emotion Regulation Flash Cards
  Interpersonal Effectiveness  Flash Cards
 
    Elf Help
    The BPD Tool
  The Decider
  Anxiety Self Help
  Stress Self Help
  Imagery Self Help
  Exercises for Defusing
  Emotions and Thoughts, Reactions, Behaviors
  Finding Alternative Thoughts
  Coping with Flashbacks
  Self-Help Course

Instant Mindfulness

    Flash Movies
  Be Mindful of Breath
  Be Mindful of Feet
  Be Mindful of Hands
  River Rock Mindfulness
  Radical Acceptance
 
    YouTube Mindfulness Videos
  Pebble for your Pocket Meditation
  Call Me by my True Names
  The First Mindfulness Training
  Mindfulness in the Here and Now
  Mindfulness with a Bonsai Tree
  Mindfulness on Waves
  Mindfulness Movements
  Walking Meditation
 
    YouTube Meditation Videos
  Visualizing Tranquility
  Ocean Guided Meditation
  Waterfall Meditation
  Love Meditation
  Relaxation Therapy
 
    YouTube Affirmation Videos
  Mindfulness Affirmation
  My Daily Affirmation

Links

    Professional Organizations
    Sites by Clients
    Focus on Clients
    Resources
    Recommended Books
    Educational Videos
  What is Mindfulness? (1)
  What is Mindfulness? (2)
  We Live Love Mindfully
  Thich Naht Hahn on Mindfulness
  A Short Mindfulness Practice
  Believe in Yourself
  Meaning, Purpose and Practice of Mindfulness
  Coming To Our Senses
  Breathing Meditation
  What is Borderline Personality Disorder?
  Mindfulness Skills & DBT II
  Mindfulness Skills & DBT III
  Mindfulness Skills & DBT IV
 
    Commercial

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  Site Map Text
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