https://dialecticalbehaviortherapy.com/watch/mindfulness/observing/https://dialecticalbehaviortherapy.com/videos/mindfulness__observing.jpgObservingStart developing your mindfulness skills by observing a single object.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/mindfulness__observing.1080.mp41792018-11-08T16:20:26.000Z https://dialecticalbehaviortherapy.com/watch/mindfulness/mental-body-scan/https://dialecticalbehaviortherapy.com/videos/mindfulness__mental-body-scan.jpgMental Body ScanLearn to relax your body and strengthen your mind-body connection.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/mindfulness__mental-body-scan.1080.mp41992018-11-08T16:17:43.000Z https://dialecticalbehaviortherapy.com/watch/mindfulness/internal-vs-external-events/https://dialecticalbehaviortherapy.com/videos/mindfulness__internal-vs-external-events.jpgInternal vs. External EventsIs your orientation toward internal or external events? Create balance.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/mindfulness__internal-vs-external-events.1080.mp42732018-11-08T16:19:59.000Z https://dialecticalbehaviortherapy.com/watch/mindfulness/describe-your-emotions/https://dialecticalbehaviortherapy.com/videos/mindfulness__describe-your-emotions.jpgDescribe Your EmotionsDelve into the emotions you experience and the associated actions and thoughts.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/mindfulness__describe-your-emotions.1080.mp41762018-11-08T16:19:58.000Z https://dialecticalbehaviortherapy.com/watch/mindfulness/mental-noting/https://dialecticalbehaviortherapy.com/videos/mindfulness__mental-noting.jpgMental NotingMental noting helps you become more aware of your thoughts and emotions.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/mindfulness__mental-noting.1080.mp41562018-11-08T16:19:56.000Z https://dialecticalbehaviortherapy.com/watch/mindfulness/thought-defusion/https://dialecticalbehaviortherapy.com/videos/mindfulness__thought-defusion.jpgThought DefusionCreate space between you and unproductive thoughts and emotions.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/mindfulness__thought-defusion.1080.mp42112018-11-08T16:19:54.000Z https://dialecticalbehaviortherapy.com/watch/mindfulness/mindful-breathing/https://dialecticalbehaviortherapy.com/videos/mindfulness__mindful-breathing.jpgMindful BreathingCalm your mind when you are feeling anxious or uncomfortable.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/mindfulness__mindful-breathing.1080.mp42372018-11-08T16:19:52.000Z https://dialecticalbehaviortherapy.com/watch/mindfulness/wise-mind/https://dialecticalbehaviortherapy.com/videos/mindfulness__wise-mind.jpgWise MindMake decisions that balance your rational and emotional mind.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/mindfulness__wise-mind.1080.mp41972018-12-24T19:18:43.000Z https://dialecticalbehaviortherapy.com/watch/mindfulness/mindfulness-of-negative-judgments/https://dialecticalbehaviortherapy.com/videos/mindfulness__mindfulness-of-negative-judgments.jpgNegative JudgmentsBecome aware of automatic and unproductive negative judgments.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/mindfulness__mindfulness-of-negative-judgments.1080.mp41822018-11-08T16:19:50.000Z https://dialecticalbehaviortherapy.com/watch/mindfulness/letting-go/https://dialecticalbehaviortherapy.com/videos/mindfulness__letting-go.jpgLetting Go of JudgmentsReduce the impact of unwanted judgments on your thoughts.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/mindfulness__letting-go.1080.mp42182018-11-08T16:20:05.000Z https://dialecticalbehaviortherapy.com/watch/distress-tolerance/cost-benefit-analysis/https://dialecticalbehaviortherapy.com/videos/distress-tolerance__cost-benefit-analysis.jpgCost Benefit AnalysisSee what problematic behaviors are costing you and whether it is worth making a change.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/distress-tolerance__cost-benefit-analysis.1080.mp42512018-12-24T17:49:14.000Z https://dialecticalbehaviortherapy.com/watch/distress-tolerance/recognizing-signs-emotional-crisis/https://dialecticalbehaviortherapy.com/videos/distress-tolerance__recognizing-signs-emotional-crisis.jpgRecognizing Signs of an Emotional CrisisLearn to detect when an emotional crisis is starting.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/distress-tolerance__recognizing-signs-emotional-crisis.1080.mp41972018-12-24T17:49:46.000Z https://dialecticalbehaviortherapy.com/watch/distress-tolerance/distracting-activities/https://dialecticalbehaviortherapy.com/videos/distress-tolerance__distracting-activities.jpgList of Distracting ActivitiesMake a list of distracting activities to use when you start to approach emotional crisis.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/distress-tolerance__distracting-activities.1080.mp42522018-12-24T17:35:50.000Z https://dialecticalbehaviortherapy.com/watch/distress-tolerance/resistt/https://dialecticalbehaviortherapy.com/videos/distress-tolerance__resistt.jpgRESISTT TechniqueA set of 7 techniques to help you deal with unhealthy urges during emotional crisis.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/distress-tolerance__resistt.1080.mp42312018-12-24T17:47:42.000Z https://dialecticalbehaviortherapy.com/watch/distress-tolerance/grounding/https://dialecticalbehaviortherapy.com/videos/distress-tolerance__grounding.jpgGroundingReconnect with the present moment when thoughts about the past or future are becoming unproductive.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/distress-tolerance__grounding.1080.mp41962018-12-24T17:48:01.000Z https://dialecticalbehaviortherapy.com/watch/distress-tolerance/willingness-vs-willfulness/https://dialecticalbehaviortherapy.com/videos/distress-tolerance__willingness-vs-willfulness.jpgWillingness vs WillfulnessSee how to approach situations flexibly to become more effective.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/distress-tolerance__willingness-vs-willfulness.1080.mp42302018-12-29T12:09:26.000Z https://dialecticalbehaviortherapy.com/watch/distress-tolerance/radical-acceptance/https://dialecticalbehaviortherapy.com/videos/distress-tolerance__radical-acceptance.jpgRadical AcceptanceLearn how to become accepting of realities without unproductive emotions.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/distress-tolerance__radical-acceptance.1080.mp42812018-12-29T12:11:04.000Z https://dialecticalbehaviortherapy.com/watch/distress-tolerance/self-soothing/https://dialecticalbehaviortherapy.com/videos/distress-tolerance__self-soothing.jpgSelf SoothingUse your five senses to help reduce out of control emotions.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/distress-tolerance__self-soothing.1080.mp42702019-02-01T20:52:12.000Z https://dialecticalbehaviortherapy.com/watch/distress-tolerance/tipp/https://dialecticalbehaviortherapy.com/videos/distress-tolerance__tipp.jpgTIPPCalm emotions with Temperature, Intense exercise, Paced breathing and Progressive muscle relaxation.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/distress-tolerance__tipp.1080.mp43802022-12-02T15:00:20.000Z https://dialecticalbehaviortherapy.com/watch/distress-tolerance/half-smile/https://dialecticalbehaviortherapy.com/videos/distress-tolerance__half-smile.jpgHalf SmileUse a gentle smile to send calming signals to your brain and ease strong emotions.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/distress-tolerance__half-smile.1080.mp42742015-01-29T07:17:13.000Z https://dialecticalbehaviortherapy.com/watch/distress-tolerance/accepts/https://dialecticalbehaviortherapy.com/videos/distress-tolerance__accepts.jpgACCEPTSUse a set of quick distraction tools to steer your mind and body away from distress until you’re ready to act.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/distress-tolerance__accepts.1080.mp49232018-03-28T13:16:25.000Z https://dialecticalbehaviortherapy.com/watch/distress-tolerance/urge-surfing/https://dialecticalbehaviortherapy.com/videos/distress-tolerance__urge-surfing.jpgUrge SurfingRide the wave of your urge instead of fighting it, stay with the feeling, watch it peak and fade, and come out without giving in.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/distress-tolerance__urge-surfing.1080.mp41892021-12-22T22:43:00.000Z https://dialecticalbehaviortherapy.com/watch/emotion-regulation/recognizing-your-emotions/https://img.youtube.com/vi/Ys0FHvGpIdQ/hqdefault.jpgRecognizing Your EmotionsRecognize the primary emotions and secondary emotions that follow.https://www.youtube.com/embed/Ys0FHvGpIdQ3302020-07-25T18:15:03.000Z https://dialecticalbehaviortherapy.com/watch/emotion-regulation/being-effective/https://dialecticalbehaviortherapy.com/videos/emotion-regulation__being-effective.jpgBeing EffectiveSet goals and create actionable steps to help you reach those goals.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/emotion-regulation__being-effective.1080.mp42392020-07-25T18:24:29.000Z https://dialecticalbehaviortherapy.com/watch/emotion-regulation/emotions-physical-vulnerability/https://dialecticalbehaviortherapy.com/videos/emotion-regulation__emotions-physical-vulnerability.jpgEmotions & Physical VulnerabilitySee how your habits influence your well-being. What do you need to change.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/emotion-regulation__emotions-physical-vulnerability.1080.mp43962020-07-25T18:34:11.000Z https://dialecticalbehaviortherapy.com/watch/emotion-regulation/emotions-cognitive-vulnerability/https://dialecticalbehaviortherapy.com/videos/emotion-regulation__emotions-cognitive-vulnerability.jpgEmotions & Cognitive VulnerabilityExamine distortions in your patterns of thinking and make adjustments.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/emotion-regulation__emotions-cognitive-vulnerability.1080.mp42402020-07-27T15:19:37.000Z https://dialecticalbehaviortherapy.com/watch/emotion-regulation/self-validation/https://dialecticalbehaviortherapy.com/videos/emotion-regulation__self-validation.jpgSelf ValidationAccept your emotions. Acknowledge, allow, and accept how you feel.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/emotion-regulation__self-validation.1080.mp42442020-07-27T15:31:20.000Z https://dialecticalbehaviortherapy.com/watch/emotion-regulation/myths-emotions/https://dialecticalbehaviortherapy.com/videos/emotion-regulation__myths-emotions.jpgMyths About EmotionsExamine common misconceptions about emotions and how they are influencing you.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/emotion-regulation__myths-emotions.1080.mp43262020-07-27T15:34:41.000Z https://dialecticalbehaviortherapy.com/watch/emotion-regulation/emotion-exposure/https://dialecticalbehaviortherapy.com/videos/emotion-regulation__emotion-exposure.jpgEmotion ExposureLearn to avoid blocking negative emotions and become comfortable with the sensation.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/emotion-regulation__emotion-exposure.1080.mp42792020-07-27T15:38:28.000Z https://dialecticalbehaviortherapy.com/watch/emotion-regulation/balancing-emotional-urges/https://dialecticalbehaviortherapy.com/videos/emotion-regulation__balancing-emotional-urges.jpgBalancing Emotional UrgesReduce ineffective urges by balancing them with their opposites.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/emotion-regulation__balancing-emotional-urges.1080.mp42842020-07-27T15:42:21.000Z https://dialecticalbehaviortherapy.com/watch/emotion-regulation/coping-ahead/https://dialecticalbehaviortherapy.com/videos/emotion-regulation__coping-ahead.jpgCoping AheadMaster essential building block tasks in your life.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/emotion-regulation__coping-ahead.1080.mp41782020-07-27T16:29:20.000Z https://dialecticalbehaviortherapy.com/watch/emotion-regulation/stop-skill/https://dialecticalbehaviortherapy.com/videos/emotion-regulation__stop-skill.jpgSTOP SkillPause when strong emotions hit, take a breath, check what’s going on inside and around you, then move forward with intention and calm.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/emotion-regulation__stop-skill.1080.mp4642023-08-22T21:22:22.000Z https://dialecticalbehaviortherapy.com/watch/emotion-regulation/abc-please/https://dialecticalbehaviortherapy.com/videos/emotion-regulation__abc-please.jpgABC PLEASEBuild positive habits, confidence, and self-care to strengthen your emotional resilience.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/emotion-regulation__abc-please.1080.mp45442023-08-26T18:41:15.000Z https://dialecticalbehaviortherapy.com/watch/interpersonal-effectiveness/communication-styles/https://dialecticalbehaviortherapy.com/videos/interpersonal-effectiveness__communication-styles.jpgCommunication StylesIdentify your communication style to be more mindful of how you usually communicate.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/interpersonal-effectiveness__communication-styles.1080.mp43132020-07-28T17:18:40.000Z https://dialecticalbehaviortherapy.com/watch/interpersonal-effectiveness/skills-of-assertiveness/https://dialecticalbehaviortherapy.com/videos/interpersonal-effectiveness__skills-of-assertiveness.jpgSkills of Assertiveness, Part 1Express your opinions, emotions and needs clearly, honestly and respectfully.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/interpersonal-effectiveness__skills-of-assertiveness.1080.mp42932020-07-28T17:22:06.000Z https://dialecticalbehaviortherapy.com/watch/interpersonal-effectiveness/skills-of-assertiveness-part-2/https://dialecticalbehaviortherapy.com/videos/interpersonal-effectiveness__skills-of-assertiveness-part-2.jpgSkills of Assertiveness Part 2Learn essential assertive skills to help you effectively communicate your needs.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/interpersonal-effectiveness__skills-of-assertiveness-part-2.1080.mp42882020-07-28T17:26:11.000Z https://dialecticalbehaviortherapy.com/watch/interpersonal-effectiveness/assertiveness-scripts-and-interpersonal-rights/https://dialecticalbehaviortherapy.com/videos/interpersonal-effectiveness__assertiveness-scripts-and-interpersonal-rights.jpgAssertiveness Scripts and Interpersonal RightsUse templates to think clearly when communicating something.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/interpersonal-effectiveness__assertiveness-scripts-and-interpersonal-rights.1080.mp43792020-07-28T17:31:24.000Z https://dialecticalbehaviortherapy.com/watch/interpersonal-effectiveness/listening-and-validation/https://dialecticalbehaviortherapy.com/videos/interpersonal-effectiveness__listening-and-validation.jpgListening and ValidationDiscover several aspects of attentive and mindful listening.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/interpersonal-effectiveness__listening-and-validation.1080.mp43312020-07-28T17:33:55.000Z https://dialecticalbehaviortherapy.com/watch/interpersonal-effectiveness/barriers-to-interpersonal-effectiveness/https://dialecticalbehaviortherapy.com/videos/interpersonal-effectiveness__barriers-to-interpersonal-effectiveness.jpgBarriers to Interpersonal EffectivenessOvercome barriers to adopt a healthier way for communicating.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/interpersonal-effectiveness__barriers-to-interpersonal-effectiveness.1080.mp43902020-08-03T19:10:14.000Z https://dialecticalbehaviortherapy.com/watch/interpersonal-effectiveness/trust-in-relationships/https://dialecticalbehaviortherapy.com/videos/interpersonal-effectiveness__trust-in-relationships.jpgTrust in RelationshipsLearn to build trustworthy and honest relationships.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/interpersonal-effectiveness__trust-in-relationships.1080.mp42182020-08-03T19:16:59.000Z https://dialecticalbehaviortherapy.com/watch/interpersonal-effectiveness/interpersonal-boundaries/https://dialecticalbehaviortherapy.com/videos/interpersonal-effectiveness__interpersonal-boundaries.jpgInterpersonal BoundariesBecome aware of interpersonal boundaries allowing productive outcomes.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/interpersonal-effectiveness__interpersonal-boundaries.1080.mp42562020-08-03T19:39:34.000Z https://dialecticalbehaviortherapy.com/watch/interpersonal-effectiveness/modulating-intensity/https://dialecticalbehaviortherapy.com/videos/interpersonal-effectiveness__modulating-intensity.jpgModulating IntensityLearn to navigate making a request in assertive way.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/interpersonal-effectiveness__modulating-intensity.1080.mp42072020-08-03T19:44:43.000Z https://dialecticalbehaviortherapy.com/watch/interpersonal-effectiveness/resisitance-and-conflict/https://dialecticalbehaviortherapy.com/videos/interpersonal-effectiveness__resisitance-and-conflict.jpgResistance and ConflictMaster the art of communicating effectively in the face of resistance.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/interpersonal-effectiveness__resisitance-and-conflict.1080.mp43292020-08-03T19:49:17.000Z https://dialecticalbehaviortherapy.com/watch/interpersonal-effectiveness/dear-man/https://dialecticalbehaviortherapy.com/videos/interpersonal-effectiveness__dear-man.jpgDEAR MANUse the DEAR MAN skill to communicate clearly, assert your needs, and reach compromises without losing respect or confidence.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/interpersonal-effectiveness__dear-man.1080.mp45432017-04-17T20:36:59.000Z https://dialecticalbehaviortherapy.com/watch/supplementary/understanding-dialectics/https://dialecticalbehaviortherapy.com/videos/supplementary__understanding-dialectics.jpgUnderstanding DialecticsUnderstanding dialectics, catching all-or-nothing thoughts and taking action.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/supplementary__understanding-dialectics.1080.mp47002022-09-04T14:00:09.000Z https://dialecticalbehaviortherapy.com/watch/supplementary/middle-path/https://dialecticalbehaviortherapy.com/videos/supplementary__middle-path.jpgThe Middle PathUse dialectics to find balance without choosing between two extremes.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/supplementary__middle-path.1080.mp435162017-04-21T15:40:48.000Z https://dialecticalbehaviortherapy.com/watch/supplementary/behavior-chain-analysis/https://dialecticalbehaviortherapy.com/videos/supplementary__behavior-chain-analysis.jpgBehavior Chain AnalysisSlow down and retrace your steps so you determine where it went downhill and learn.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/supplementary__behavior-chain-analysis.1080.mp47472015-05-19T19:10:10.000Z https://dialecticalbehaviortherapy.com/watch/supplementary/life-worth-living/https://dialecticalbehaviortherapy.com/videos/supplementary__life-worth-living.jpgLife Worth LivingBuild an idea of a life that's meaningful, despite the ups and downs.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/supplementary__life-worth-living.1080.mp45692021-04-22T03:00:06.000Z https://dialecticalbehaviortherapy.com/watch/cbt/self-monitoring-awareness/automatic-thought-log/https://dialecticalbehaviortherapy.com/videos/cbt__self-monitoring-awareness__automatic-thought-log__section-1.jpgAutomatic Thought LogNotice the thoughts that appear when your mood shifts. Record the situation, exact thought, emotions, and body signals to spot patterns over time.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__self-monitoring-awareness__automatic-thought-log__section-1.1080.mp41772025-12-02T20:13:02.000Z https://dialecticalbehaviortherapy.com/watch/cbt/self-monitoring-awareness/mood-thermometer/https://dialecticalbehaviortherapy.com/videos/cbt__self-monitoring-awareness__mood-thermometer__section-1.jpgMood ThermometerCheck in with your mood three times a day. Track your ratings and what was happening, then use the weekly graph to look for patterns.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__self-monitoring-awareness__mood-thermometer__section-1.1080.mp41392025-12-02T20:15:07.000Z https://dialecticalbehaviortherapy.com/watch/cbt/self-monitoring-awareness/timeline-mapping/https://dialecticalbehaviortherapy.com/videos/cbt__self-monitoring-awareness__timeline-mapping__section-1.jpgTimeline MappingTrace one stressful episode from trigger to thought, emotion, and action. Put the moments in time order to identify where a different response might help.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__self-monitoring-awareness__timeline-mapping__section-1.1080.mp41712025-12-02T20:22:26.000Z https://dialecticalbehaviortherapy.com/watch/cbt/self-monitoring-awareness/abc-thought-tracker/https://dialecticalbehaviortherapy.com/videos/cbt__self-monitoring-awareness__abc-thought-tracker__section-1.jpgABC Thought TrackerSeparate what happened from what you believed and how you responded. Use the ABC format to explore the connections without judging yourself.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__self-monitoring-awareness__abc-thought-tracker__section-1.1080.mp41932025-12-02T20:44:56.000Z https://dialecticalbehaviortherapy.com/watch/cbt/self-monitoring-awareness/body-signal-scan/https://dialecticalbehaviortherapy.com/videos/cbt__self-monitoring-awareness__body-signal-scan__section-1.jpgBody-Signal ScanPause for a gentle scan from head to toe. Notice and record physical sensations, their intensity, and any emotions you associate with them.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__self-monitoring-awareness__body-signal-scan__section-1.1080.mp41842025-12-02T20:46:49.000Z https://dialecticalbehaviortherapy.com/watch/cbt/self-monitoring-awareness/thought-labeling/https://dialecticalbehaviortherapy.com/videos/cbt__self-monitoring-awareness__thought-labeling__section-1.jpgThought LabelingNotice a thought and identify whether it is a fact, opinion, prediction, judgment, memory, or plan. Track the feeling and urge that accompany it.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__self-monitoring-awareness__thought-labeling__section-1.1080.mp41692025-12-02T20:48:52.000Z https://dialecticalbehaviortherapy.com/watch/cbt/self-monitoring-awareness/mindful-minute/https://dialecticalbehaviortherapy.com/videos/cbt__self-monitoring-awareness__mindful-minute__section-1.jpgMindful MinuteTake one minute to pay attention to your breath. When your mind wanders, gently notice it and return, then record how the practice felt.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__self-monitoring-awareness__mindful-minute__section-1.1080.mp41712025-12-02T20:50:19.000Z https://dialecticalbehaviortherapy.com/watch/cbt/self-monitoring-awareness/five-senses-grounding/https://dialecticalbehaviortherapy.com/videos/cbt__self-monitoring-awareness__five-senses-grounding__section-1.jpgFive-Senses GroundingBring your attention to five sights, four textures, three sounds, two scents, and one taste. Check your distress before and after to notice what changes.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__self-monitoring-awareness__five-senses-grounding__section-1.1080.mp41842025-12-02T21:07:01.000Z https://dialecticalbehaviortherapy.com/watch/cbt/self-monitoring-awareness/values-check-in/https://img.youtube.com/vi/oFBJ7RQ5WSI/hqdefault.jpgValues Check-InExplore what matters to you across different areas of life. Review how your actions reflect those values and choose one small step for the next day.https://www.youtube.com/embed/oFBJ7RQ5WSI1982025-12-02T21:08:58.000Z https://dialecticalbehaviortherapy.com/watch/cbt/self-monitoring-awareness/gratitude-reframe/https://dialecticalbehaviortherapy.com/videos/cbt__self-monitoring-awareness__gratitude-reframe__section-1.jpgGratitude ReframeRecord three small moments you appreciate and why each mattered. Notice your mood and look for recurring themes across the week.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__self-monitoring-awareness__gratitude-reframe__section-1.1080.mp41532025-12-02T21:10:06.000Z https://dialecticalbehaviortherapy.com/watch/cbt/cognitive-restructuring/distortion-checklist/https://dialecticalbehaviortherapy.com/videos/cbt__cognitive-restructuring__distortion-checklist__section-1.jpgDistortion ChecklistReview automatic thoughts for common thinking patterns, such as all-or-nothing thinking or catastrophizing. Notice which patterns recur and choose a thought to examine more closely.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__cognitive-restructuring__distortion-checklist__section-1.1080.mp41722025-11-25T15:49:52.000Z https://dialecticalbehaviortherapy.com/watch/cbt/cognitive-restructuring/evidence-for-evidence-against-table/https://dialecticalbehaviortherapy.com/videos/cbt__cognitive-restructuring__evidence-for-evidence-against-table__section-1.jpgEvidence For / Evidence Against TableExamine a thought by collecting facts that support it and facts that do not. Use both sides to write a balanced view and reassess your belief.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__cognitive-restructuring__evidence-for-evidence-against-table__section-1.1080.mp42002025-11-25T15:54:50.000Z https://dialecticalbehaviortherapy.com/watch/cbt/cognitive-restructuring/socratic-questions-script/https://dialecticalbehaviortherapy.com/videos/cbt__cognitive-restructuring__socratic-questions-script__section-1.jpgSocratic Questions ScriptExplore a sticky thought with specific, curious questions. Check the evidence, consider other explanations, and develop a more balanced perspective.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__cognitive-restructuring__socratic-questions-script__section-1.1080.mp42392025-11-25T15:56:55.000Z https://dialecticalbehaviortherapy.com/watch/cbt/cognitive-restructuring/balanced-thought-builder/https://dialecticalbehaviortherapy.com/videos/cbt__cognitive-restructuring__balanced-thought-builder__section-1.jpgBalanced Thought BuilderTurn an extreme thought into a realistic statement grounded in evidence. Add a small next action, then notice how believable the new wording feels.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__cognitive-restructuring__balanced-thought-builder__section-1.1080.mp42222025-11-25T15:58:40.000Z https://dialecticalbehaviortherapy.com/watch/cbt/cognitive-restructuring/double-standard-technique/https://dialecticalbehaviortherapy.com/videos/cbt__cognitive-restructuring__double-standard-technique__section-1.jpgDouble-Standard TechniqueImagine how you would respond to someone you care about having the same self-critical thought. Adapt that supportive response into words you can offer yourself.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__cognitive-restructuring__double-standard-technique__section-1.1080.mp41922025-11-25T16:00:54.000Z https://dialecticalbehaviortherapy.com/watch/cbt/cognitive-restructuring/continuum-thinking/https://dialecticalbehaviortherapy.com/videos/cbt__cognitive-restructuring__continuum-thinking__section-1.jpgContinuum ThinkingReplace an all-or-nothing label with a scale from 0 to 100. Use concrete examples to find your current position and a manageable next step.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__cognitive-restructuring__continuum-thinking__section-1.1080.mp41892025-11-25T16:03:44.000Z https://dialecticalbehaviortherapy.com/watch/cbt/cognitive-restructuring/thought-on-trial-worksheet/https://dialecticalbehaviortherapy.com/videos/cbt__cognitive-restructuring__thought-on-trial-worksheet__section-1.jpgThought-on-Trial WorksheetExamine a stubborn thought as if you were weighing a case. Review both sides, question assumptions, and write a realistic verdict with a next action.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__cognitive-restructuring__thought-on-trial-worksheet__section-1.1080.mp42402025-11-25T16:06:56.000Z https://dialecticalbehaviortherapy.com/watch/cbt/cognitive-restructuring/positive-data-log/https://dialecticalbehaviortherapy.com/videos/cbt__cognitive-restructuring__positive-data-log__section-1.jpgPositive Data LogCollect small moments of progress, success, or positive feedback that challenge a self-doubt. Review the evidence over time rather than dismissing individual wins.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__cognitive-restructuring__positive-data-log__section-1.1080.mp41512025-11-25T16:08:55.000Z https://dialecticalbehaviortherapy.com/watch/cbt/cognitive-restructuring/vertical-arrow-core-belief-work/https://dialecticalbehaviortherapy.com/videos/cbt__cognitive-restructuring__vertical-arrow-core-belief-work__section-1.jpgVertical Arrow (Core-Belief) WorkExplore what a troubling thought seems to imply about you, the world, or your future. Identify the underlying belief and plan a small way to test an alternative.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__cognitive-restructuring__vertical-arrow-core-belief-work__section-1.1080.mp42272025-11-25T16:12:45.000Z https://dialecticalbehaviortherapy.com/watch/cbt/cognitive-restructuring/behavioral-experiment-plan/https://dialecticalbehaviortherapy.com/videos/cbt__cognitive-restructuring__behavioral-experiment-plan__section-1.jpgBehavioral Experiment PlanTurn a prediction into a small, observable experiment. Decide what evidence to look for, try the action, and compare the result with what you expected.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__cognitive-restructuring__behavioral-experiment-plan__section-1.1080.mp42242025-11-25T16:13:50.000Z https://dialecticalbehaviortherapy.com/watch/cbt/behavioral-activation-exposure/activity-schedule/https://dialecticalbehaviortherapy.com/videos/cbt__behavioral-activation-exposure__activity-schedule__section-1.jpgActivity SchedulePlan a week with daily activities for accomplishment and enjoyment. Leave room for unexpected events, then review what you completed and how you felt.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__behavioral-activation-exposure__activity-schedule__section-1.1080.mp41842025-11-25T16:22:39.000Z https://dialecticalbehaviortherapy.com/watch/cbt/behavioral-activation-exposure/five-minute-starter/https://dialecticalbehaviortherapy.com/videos/cbt__behavioral-activation-exposure__five-minute-starter__section-1.jpgFive-Minute StarterChoose a small part of a task you have been avoiding and try it for five minutes. When the timer ends, decide whether to stop, continue, or switch.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__behavioral-activation-exposure__five-minute-starter__section-1.1080.mp41772025-11-25T16:24:35.000Z https://dialecticalbehaviortherapy.com/watch/cbt/behavioral-activation-exposure/mastery-and-pleasure/https://dialecticalbehaviortherapy.com/videos/cbt__behavioral-activation-exposure__mastery-and-pleasure__section-1.jpgMastery and Pleasure TechniqueRate the accomplishment and enjoyment you experienced in daily activities. Use your weekly review to identify what you want to repeat or adjust.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__behavioral-activation-exposure__mastery-and-pleasure__section-1.1080.mp41762025-11-25T16:26:06.000Z https://dialecticalbehaviortherapy.com/watch/cbt/behavioral-activation-exposure/graded-task-assignment/https://dialecticalbehaviortherapy.com/videos/cbt__behavioral-activation-exposure__graded-task-assignment__section-1.jpgGraded Task AssignmentBreak a large goal into manageable steps and arrange them from easier to harder. Schedule each step, track your progress, and adjust the plan as you learn.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__behavioral-activation-exposure__graded-task-assignment__section-1.1080.mp41892025-11-25T17:24:42.000Z https://dialecticalbehaviortherapy.com/watch/cbt/behavioral-activation-exposure/exposure-hierarchy/https://dialecticalbehaviortherapy.com/videos/cbt__behavioral-activation-exposure__exposure-hierarchy__section-1.jpgExposure HierarchyOrganize situations connected to one fear from lower to higher distress. Use the hierarchy to plan appropriate practice and record what you learn from each attempt.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__behavioral-activation-exposure__exposure-hierarchy__section-1.1080.mp42172025-11-25T17:37:04.000Z https://dialecticalbehaviortherapy.com/watch/cbt/behavioral-activation-exposure/imaginal-exposure/https://dialecticalbehaviortherapy.com/videos/cbt__behavioral-activation-exposure__imaginal-exposure__section-1.jpgImaginal ExposureMentally rehearse a planned task using realistic sensory details. Picture how you will respond to difficult feelings, then reflect on the rehearsal and real-world attempt.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__behavioral-activation-exposure__imaginal-exposure__section-1.1080.mp41922025-11-25T17:38:42.000Z https://dialecticalbehaviortherapy.com/watch/cbt/behavioral-activation-exposure/opposite-action-day/https://dialecticalbehaviortherapy.com/videos/cbt__behavioral-activation-exposure__opposite-action-day__section-1.jpgOpposite Action DayNotice an unhelpful urge and plan safe actions that move in a different direction. Try a scheduled block of activities and track your emotion before, during, and after.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__behavioral-activation-exposure__opposite-action-day__section-1.1080.mp42002025-11-25T17:43:33.000Z https://dialecticalbehaviortherapy.com/watch/cbt/behavioral-activation-exposure/successive-approximation/https://dialecticalbehaviortherapy.com/videos/cbt__behavioral-activation-exposure__successive-approximation__section-1.jpgSuccessive ApproximationBuild toward a specific behavior through a sequence of small steps. Set clear progress criteria, pair steps with rewards, and adjust any rung that feels too large.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__behavioral-activation-exposure__successive-approximation__section-1.1080.mp42272025-11-25T17:45:32.000Z https://dialecticalbehaviortherapy.com/watch/cbt/behavioral-activation-exposure/reward-plan/https://dialecticalbehaviortherapy.com/videos/cbt__behavioral-activation-exposure__reward-plan__section-1.jpgReward PlanMatch planned activities with small, meaningful rewards. Track completion and satisfaction so you can refine the rewards that support your routine.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__behavioral-activation-exposure__reward-plan__section-1.1080.mp41952025-11-25T17:48:19.000Z https://dialecticalbehaviortherapy.com/watch/cbt/behavioral-activation-exposure/coping-ahead-script/https://dialecticalbehaviortherapy.com/videos/cbt__behavioral-activation-exposure__coping-ahead-script__section-1.jpgCoping-Ahead ScriptPrepare for a known trigger by writing an if–then plan with skills you have practiced. Rehearse the scene, then review what worked after the event.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__behavioral-activation-exposure__coping-ahead-script__section-1.1080.mp42002025-11-25T17:52:51.000Z https://dialecticalbehaviortherapy.com/watch/cbt/problem-solving/stopp-card/https://dialecticalbehaviortherapy.com/videos/cbt__problem-solving__stopp-card__section-1.jpgSTOPP CardPractice pausing, taking a breath, observing, and stepping back before choosing your next action. Record how you use each part of STOPP in everyday moments.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__problem-solving__stopp-card__section-1.1080.mp41812025-11-25T18:12:05.000Z https://dialecticalbehaviortherapy.com/watch/cbt/problem-solving/diaphragmatic-breathing/https://dialecticalbehaviortherapy.com/videos/cbt__problem-solving__diaphragmatic-breathing__section-1.jpgDiaphragmatic BreathingPractice gentle breathing while noticing the movement of your belly. Record the comfortable pace you used and your distress before and after.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__problem-solving__diaphragmatic-breathing__section-1.1080.mp43002025-11-25T18:16:02.000Z https://dialecticalbehaviortherapy.com/watch/cbt/problem-solving/progressive-muscle-relaxation/https://dialecticalbehaviortherapy.com/videos/cbt__problem-solving__progressive-muscle-relaxation__section-1.jpgProgressive Muscle RelaxationNotice the contrast between gentle muscle tension and release. Track full or brief practice sessions and the areas where tension remains.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__problem-solving__progressive-muscle-relaxation__section-1.1080.mp42142025-11-25T18:18:40.000Z https://dialecticalbehaviortherapy.com/watch/cbt/problem-solving/thought-stopping-band/https://dialecticalbehaviortherapy.com/videos/cbt__problem-solving__thought-stopping-band__section-1.jpgThought-Stopping BandUse a gentle, non-painful reminder to notice an unhelpful thought and pause. Take a comfortable breath, choose a supportive response, and record what helps you refocus.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__problem-solving__thought-stopping-band__section-1.1080.mp41632025-11-25T18:21:13.000Z https://dialecticalbehaviortherapy.com/watch/cbt/problem-solving/stress-inoculation-imagery/https://dialecticalbehaviortherapy.com/videos/cbt__problem-solving__stress-inoculation-imagery__section-1.jpgStress-Inoculation ImageryRehearse an upcoming stressful event and where you will use familiar coping skills. Track confidence and distress across rehearsals and refine your plan.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__problem-solving__stress-inoculation-imagery__section-1.1080.mp42162025-11-25T20:01:12.000Z https://dialecticalbehaviortherapy.com/watch/cbt/problem-solving/relapse-prevention-plan/https://dialecticalbehaviortherapy.com/videos/cbt__problem-solving__relapse-prevention-plan__section-1.jpgRelapse-Prevention PlanIdentify your triggers and early-warning signs, then choose skills and support you can turn to. Keep the plan accessible and review it regularly.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__problem-solving__relapse-prevention-plan__section-1.1080.mp42112025-11-25T20:27:35.000Z https://dialecticalbehaviortherapy.com/watch/cbt/problem-solving/smart-goal-sheet/https://dialecticalbehaviortherapy.com/videos/cbt__problem-solving__smart-goal-sheet__section-1.jpgSMART Goal SheetTurn an intention into a specific, measurable, achievable, relevant, and timed goal. Choose a small first action and review your progress each week.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__problem-solving__smart-goal-sheet__section-1.1080.mp41882025-11-25T20:30:10.000Z https://dialecticalbehaviortherapy.com/watch/cbt/problem-solving/self-compassion-break/https://dialecticalbehaviortherapy.com/videos/cbt__problem-solving__self-compassion-break__section-1.jpgSelf-Compassion BreakAcknowledge a difficult moment, remember that others struggle too, and offer yourself kindness. Record the words or actions you used and how you felt afterward.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__problem-solving__self-compassion-break__section-1.1080.mp41732025-11-25T20:31:01.000Z https://dialecticalbehaviortherapy.com/watch/cbt/problem-solving/weekly-review-reset/https://dialecticalbehaviortherapy.com/videos/cbt__problem-solving__weekly-review-reset__section-1.jpgWeekly Review & ResetReview your logs for three wins and one recurring obstacle. Choose one practical adjustment, update your plans, and acknowledge the effort you made.https://storage.googleapis.com/dialecticalbehaviorthera-videos/videos/cbt__problem-solving__weekly-review-reset__section-1.1080.mp42122025-12-02T21:11:42.000Z