M1
Observing
Start developing your mindfulness skills by observing a single object.
M2
Mental Body Scan
Learn to relax your body and strengthen your mind-body connection.
M3
Internal vs. External
Is your orientation toward internal or external events? Create balance.
M4
Describe Your Emotions
Delve into the emotions you experience and the associated actions and thoughts.
M5
Mental Noting
Mental noting helps you become more aware of your thoughts and emotions.
M6
Thought Defusion
Create space between you and unproductive thoughts and emotions.
M7
Mindful Breathing
Calm your mind when you are feeling anxious or uncomfortable.
M8
Wise Mind
Make decisions that balance your rational and emotional mind.
M9
Negative Judgments
Become aware of automatic and unproductive negative judgments.
M10
Letting Go of Judgments
Reduce the impact of unwanted judgments on your thoughts.
Mindfulness 
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!
What a great website. I have been doing your DBT workshop and it helps a lot! Thank you!
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.
My wife is displaying terribly disturbing behavior. She is convinced that Hallucinations of morbid acts are actually happening and exhibiting EXTREME paranoia. She was diagnosed bipolar in 2015 but hasn’t taken her medicine in years. She is becoming a danger to herself & others. I am scared for her
ADMIN – Hi Brannan,
You should seek care for her from a local mental health professional.
I want to get my life back together like my sleep and depression and all that.
Holistic healing is the best therapy and treatment for overall wellbeing
I learned so much. Thank you!
I found this information very helpful!
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 come here for help,I am a BPD with impression for years.
Addicted to nicotine
Love this website… it is like free therapy. Would someone please tell me why my insurance won’t cover this healing resource that is practiced by so many? What can we do to wake up Washington DC and the Insurance companies to the possibilities of DBT?
Thank you for offering this to anyone and everyone!
I have been using this for patients/worksheet. This has been a phenomenal website: clear/organized and free. thank you for creating this. Clinician to Clinician you rock!!
I feel better
Excellent recommendation by my social worker, Antara Gupta, of BCCH
I’ve been doing a DBT group therapy already and this website is helping to clear up some confusion and give additional support as I’m learning the skills. Distress Tolerance! whoo!
ADMIN – Whoo!
I shared the worksheets with some of my clients. They are ever so grateful. I say all praise to you guys for providing this amazing resource. Thank you.
Brilliant!!! Whoever came up with this. Am very grateful to find and be part of this community. It is very helpful in many ways to help with our everyday struggles,-M.W.ILLIAM
Hello! I am a therapist but I have No training in DBT , this website is so informative and clear, would it be ok to put a link to your site on mine ? Let me know if that’s possible . Thanks so much!
My trauma therapist found this website for me.
While waiting for DBT Therapy to open up and working on my own in workbooks this is very helpful to gain more understanding and guidance. Appreciate you sharing this with public free.
Thank you!
I am finding the exercises awakening and potent for visualization when practicing the with my clients. Their countenance even changes to reflect the calm and I suspect mine does too. It enriches the rapport necessary for navigating the stages of change…Thank you for reminding me of this resource
THANK YOU for making this STELLAR resource on DBT available for free! And Many Many Thanks to my School Counselor for introducing me to DBT.
This is a valuable resource! Thank you so much!
Thank you soooo much
Hi! first of all, great website, thank you so much for that. How should I go through these exercises? Should I do one per day? or should I stay on each one until I feel like I mastered the skill?
Need some basic knowledge and training of DBT.thank you guys so much.it’s so concise and simplified!!it will be a help for my recovery.
Hi! First of all I wated to say that I love your work, thank you so much for this site.
I was wondering though, should I go through the lectures one-by-one each day? or should I wait until I feel like I mastered the skill?
Hi, do I have to complete all the Mindfulness exercices before moving on to Tolerance, or do I alternate categories? (I plan on doing this every day)
If you could answer I would be very grateful!
20 years ago this would have been really helpful…
I feel like I am past this.
My counselor recommended this website to me as an add-on to our sessions and honestly it has been life-changing. I have better control over my emotions than I ever had and it’s all thanks to my counselor and this website. Thank you so much for making this resource available for free!
I really enjoy my time talking to my therapist it really help me a whole lot
I am glad I gave DBT a chance and it led me through this website. Thanks for making it a free resource. Mental health care should be available to all.
This resource has been amazing. So thankful to have found this.
Hi! I was hoping someone might be able to help know what this includes (including what happens each session). Thank you
I was given your website address by the Crisis Help Line Center and I have to say that the information that I’ve read on your website page was very very helpful and useful to me. Thank you very very much. Take care.
I’ve read your informative important article on your website and it was or it is helpful and useful to me I was given your website address page from the Crisis help line texting center keep up the wonderful work have a wonderful day today take care and Good morning from me Patti Ann Vogel take care
Doing DBT has been the best experience and has helped me come so far in my journey of finding happiness and stability. Highly recommend
I work in residential treatment & have seen firsthand how DBT can help individuals with substance use disorders. This website provides insight into the various techniques used to regulate emotions, learn how to live in the moment, develop healthy ways to cope & to improve relationships! Great Find!!
I am so grateful to have found this site. This is helping me immeasurably. Thank you so much
Thank you for this website and its offerings! DBT has helped my family greatly. I’ll be sharing this far and wide!
I was struggling to apply DBT on my patient more effectively and found this. It is a blessing.
Love love this website. Thank you for making it available to us.
My therapist suggested Radical Acceptance during our session today and my YouTube search brought up your videos. Before I knew it, I had pages of notes and it was the wee hours of the morning. Thank you. Wow.
Not sure if its just me but many of the worksheets do not print to scale. Many seem oversized and only show/print a very small portion of the worksheet. Thanks in advance for fixing if it is indeed an issue on your end. Looking forward to starting the course
My husband is with someone that has all the characteristic , self harm, anger, anxiety , depression.
what can I do do take care of myself emotiona;;y
Such useful and to the point information. THANK YOU so much for keeping this available. I have completed a few exercises and can’t wait to try them all.
Regarding “many of the worksheets do not print to scale” – try downloading the worksheet, opening it in a PDF app like Adobe Acrobat (not the web browser), and then printing it.
Helpful for surface level, some of the techniques break down at closer inspection and seem flawed. Breathing exercises are tried and true for most surface level issues, awareness is helpful, have to want to change, not all are going to be aware of right things, remain vigilant. collective effort!
how would I go about working on this? Would I work on mindfulness then emotions, etc… like a 40 step? Do the first mindfulness with the with emotions, etc… together as like a 10 step plan? Do I pick an choose from mindfulness, emotions etc… and work on just that? I Need help on where to start.
Admin: People usually start with mindfulness since it is the foundation for the others. Then go for distress tolerance, emotional regulation then interpersonal.
Thank you so much for this resource. I can’t financially take my weekly classes that my doctors office offers. This resource will help me so much.