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DIALECTICAL BEHAVIOR THERAPY
Learn practical ways to handle difficult moments, understand your emotions, and speak up for your needs.
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Gently bring your attention back to what’s happening now.
10 lessons · Explore the pathFind ways to steady yourself when things feel overwhelming.
13 lessons · Explore the pathNotice what you feel, what shapes it, and how you can respond.
12 lessons · Explore the pathPractice asking for what you need and setting boundaries.
13 lessons · Explore the path
THE BASICS
You can accept your experience and learn new ways to respond. DBT brings these two ideas together.
Dialectical Behavior Therapy introduces skills for noticing the present, navigating difficult moments, understanding emotions, and communicating your needs.
You don’t have to figure everything out at once. Explore the lessons, videos, and worksheets, and start with a skill that feels useful today.
Read the ABCT guide to DBTMindfulness
When your mind is racing or you’re moving through the day on autopilot, start by noticing what’s here. Practice paying attention to your thoughts, feelings, and surroundings without judging them.
10 lessons · Videos & worksheets
Distress Tolerance
Some situations can’t be changed right away. Explore ways to pause, ground yourself, and get through an overwhelming moment before deciding what to do next.
13 lessons · Videos & worksheets
Emotion Regulation
Get to know your emotions: what brings them up, how they show up in your body, and what they urge you to do. Use that understanding to explore a different response.
12 lessons · Videos & worksheets
Interpersonal Effectiveness
Your needs matter, and so do your relationships. Practice expressing yourself clearly, asking for what you need, and setting boundaries with care for yourself and others.
13 lessons · Videos & worksheets
READER STORIES
Readers and therapists share their experiences with these resources.
“I just want to take a moment to express my gratitude for this website as an incredible resource. I’ve been facilitating a DBT group at a long-term residential treatment facility for over two years, and this is the best site I’ve found to have easy to understand DBT skills info & worksheets.”
“As a mental health counselor DBT focus and trauma based approach, I can’t thank you enough for building this amazing resource for us MH therapists and clients. Your work is amazing and easy to understand!”
“My spouse and I have spent the last two weeks going through the DBT modules and have been practicing the skills. We absolutely love this website. Thank you very much.”
“I just found this website while looking for some resources for a client who prefers video/audio options vs. written materials. Holy smokes! I am so grateful that these videos and handouts have been made freely available. Wonderful resource. THANK YOU!”
“Wow I am so glad I found this website! I am a therapist who is working virtually and have found this website so great for helping my clients review skills in between sessions.”
“I received this website from a hotline as a resource, this DBT website, I’ve never seen online before, this exercise today, has helped me become aware that I’m an internally oriented person, and I’ve been extremely distressed. So this entire DBT website is going to help me so much.”
“I am SO happy I just found this website. I’ve tried to find something like this for many years. I could never find anything and always wanted to start something up myself but never found the motivation. DBT is one of the reasons I am still here today. I’m excited to share this with everyone I know.”
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