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   In Praise of Failure   High Stakes Mind Reading   The Freedom of Self Doubt   Obey Your DNA   Letting Freedom Ring   A Tale of Two Loans   From Pedestals to Mosaics   The Magic of Maybe
		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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