Welcome! We're glad you found us. We hope you find this sub helpful in your recovery.

This thread is meant to be a casual place to...

⚙️ Introduce yourself to the community: say hi, tell us a little about where you are on your DBT path (just graduated from group, DIY'ing using a book/internet, just starting working with a therapist, hanging out here to keep your skills fresh, etc.)

⚙️ Share a photo: of a DBT project you have created (eg: an arts and crafts item that reminds you to be mindful like a bracelet, your decorated comfort box,) or another meaningful photo, like your collection of diaries/journals. Please no facial photos, or pics with personal info in them.

⚙️ Offer some words of advice or comfort that you want to share with everyone: Send some kind words into the world if you are able to do so! Alternately you can respond to someone's story/comment with those supportive, validating words (like a lil virtual hug!)

⚙️ Tell us a positive story/experience that you had where you used DBT: Maybe you used it to get through a really tough time in your life, maybe you used some interpersonal effectiveness skills and you got the outcome you were looking for, or

⚙️ Offer some wisdom from using DBT skills that you have come to know after living it/understanding it: Share your wisdom with the community and share what you have learned and how it's shaped your life.

We would like the focus to be on achievements as a form of encouragement to others who may be struggling with the program. We ask that you please keep it positive, please no venting. Overly negative comments will be removed.

Please familiarize yourself with our subreddit Rules and our FAQs to find answers to commonly asked questions about DBT, as well as media and resources (book lists, apps, podcasts, etc.)

This post is reoccurring every Monday at 12:01AM EST (GMT -5:00)

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).

Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".

What is one thing you can do to accept today as it is?

-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-

Additional Resources

🔹 Reality Acceptance Skills/Radical Acceptance

🔹 Distress Tolerance Skills

This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

Welcome! We're glad you found us. We hope you find this sub helpful in your recovery.

This thread is meant to be a casual place to...

⚙️ Introduce yourself to the community: say hi, tell us a little about where you are on your DBT path (just graduated from group, DIY'ing using a book/internet, just starting working with a therapist, hanging out here to keep your skills fresh, etc.)

⚙️ Share a photo: of a DBT project you have created (eg: an arts and crafts item that reminds you to be mindful like a bracelet, your decorated comfort box,) or another meaningful photo, like your collection of diaries/journals. Please no facial photos, or pics with personal info in them.

⚙️ Offer some words of advice or comfort that you want to share with everyone: Send some kind words into the world if you are able to do so! Alternately you can respond to someone's story/comment with those supportive, validating words (like a lil virtual hug!)

⚙️ Tell us a positive story/experience that you had where you used DBT: Maybe you used it to get through a really tough time in your life, maybe you used some interpersonal effectiveness skills and you got the outcome you were looking for, or

⚙️ Offer some wisdom from using DBT skills that you have come to know after living it/understanding it: Share your wisdom with the community and share what you have learned and how it's shaped your life.

We would like the focus to be on achievements as a form of encouragement to others who may be struggling with the program. We ask that you please keep it positive, please no venting. Overly negative comments will be removed.

Please familiarize yourself with our subreddit Rules and our FAQs to find answers to commonly asked questions about DBT, as well as media and resources (book lists, apps, podcasts, etc.)

This post is reoccurring every Monday at 12:01AM EST (GMT -5:00)

The material was too simplified, the lessons seemed to assume a good understanding of social cues (I have Aspergesr as well as ADD), we didn't have enough time per class to go into sufficient depth and I never was able to get an answer that was helpful. Not because the person running it was bad or unkind, just not geared to deal with my questions. Like...how do we radically accept social stuff when there are no social absolutes? Makes therapy in general hard because I feel I need to answer all sort of social questions before I can feel better. I suspect I'll be stuck forever because of the opaque nature of society. There are no answers, and yet I require answers to function.

So the reason I go to therapy for my CPTSD is to untangle everything and actually heal.

A big motivator in that are my often very bad states. I'm basically in a freeze state / crisis 24/7. But that motivates me to actually dive deep in therapy and do the hard work.

Recently I had the chance to start in a DBT group. I find the idea of lowering the pain of existing, and being able to regulate better, pretty great.

But the truth is that I need to be in a crisis in order to want to heal. If I learn the skills to make life bearable or even enjoyable, why would I want to do the hard work in trauma-focused therapy? There won't be any reason for it. And I will never find my true self.

Also I can articulate my experience of the crises better when I'm in them. And DBT will take that away from me. I'm not feeling okay, my life is not okay, and I want my therapist to see that. I don't want to feel okay after everything I've been through. I want to be dysfunctional and in pain. DBT will take the only proof of what happened to me - my pain - away from me.

Those are my biggest fears with DBT.

long story short my relationship is seriously struggling because of my defensiveness any time an issue comes up. i don’t have bpd, but have some trauma that i think is triggered by feeling misunderstood/like i’m bad, along with emotional disregulation from audhd.

i think dbt would help me cope with this issue and may be worth trying before dropping $$$ on a therapist that’ll probably just do cbt which doesn’t work well for me. wondering if any exercises come to mind for anyone/advice on how to apply them?

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).

Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".

What is one thing you can do to accept today as it is?

-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-

Additional Resources

🔹 Reality Acceptance Skills/Radical Acceptance

🔹 Distress Tolerance Skills

This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

Since I completed my DBT program, I’ve really loved daily grounding practice but sometimes it can be difficult to maintain… what are some of y’all’s favorite daily grounding practices that are easy to stick with?

Welcome! We're glad you found us. We hope you find this sub helpful in your recovery.

This thread is meant to be a casual place to...

⚙️ Introduce yourself to the community: say hi, tell us a little about where you are on your DBT path (just graduated from group, DIY'ing using a book/internet, just starting working with a therapist, hanging out here to keep your skills fresh, etc.)

⚙️ Share a photo: of a DBT project you have created (eg: an arts and crafts item that reminds you to be mindful like a bracelet, your decorated comfort box,) or another meaningful photo, like your collection of diaries/journals. Please no facial photos, or pics with personal info in them.

⚙️ Offer some words of advice or comfort that you want to share with everyone: Send some kind words into the world if you are able to do so! Alternately you can respond to someone's story/comment with those supportive, validating words (like a lil virtual hug!)

⚙️ Tell us a positive story/experience that you had where you used DBT: Maybe you used it to get through a really tough time in your life, maybe you used some interpersonal effectiveness skills and you got the outcome you were looking for, or

⚙️ Offer some wisdom from using DBT skills that you have come to know after living it/understanding it: Share your wisdom with the community and share what you have learned and how it's shaped your life.

We would like the focus to be on achievements as a form of encouragement to others who may be struggling with the program. We ask that you please keep it positive, please no venting. Overly negative comments will be removed.

Please familiarize yourself with our subreddit Rules and our FAQs to find answers to commonly asked questions about DBT, as well as media and resources (book lists, apps, podcasts, etc.)

This post is reoccurring every Monday at 12:01AM EST (GMT -5:00)

I am slowly coming to terms with this, as it’s also one of the “simplest” and yet sometimes hardest skill to use and understand. I’ve been out of DBT since 2021 but I recently had a brush up on radical acceptance after I started therapy for some mild passage of time OCD. Emotional distress is always hard for me to deal with, and I think it’s human nature to run away from the uncomfortable. But in doing so, trying to avoid any unpleasant feeling in turn makes the negative feelings that much stronger when they come up. It’s a fact of life that there will be good and bad days, you can’t have happy without sad and anger. I found that trying to be kind to myself during moments of frustration, or days where I feel unmotivated or am down has made a shift in my overall mindset. Instead of getting upset that nothing I’m doing is working to make me feel better, or how much time I’ve wasted being in a bad mood, wondering why I’m in a bad mood and what can I do to fix it, I simply accept that this is how I feel in this moment. I remind myself that I will not feel this way forever and to accept that this is the way it is for right now. It sounds so simple but it really does work over time, when you come to accept the feelings that come up during your day instead of running from them, they in turn become less intense.

It’s not about deciding not to let it ruin your day, it’s accepting that maybe it will, maybe it won’t and either way it’s ok. It’s ok to have days where you feel like crap, it’s okay to have days where things don’t go your way and there’s something peaceful about being able to just be okay with not being okay because I know it will not be this way forever. I know it is easier said than done and it doesn’t always work and sometimes I have to keep reminding myself to just sit with it if I can’t do anything about it immediately, because again the natural response to feeling negative is to try and get rid of it. But in some cases like with OCD or with normal feelings of distress it only does more harm than good to ignore and pretend it’s not there.

That’s it, that’s my TEDtalk and revelation for the day.

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).

Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".

What is one thing you can do to accept today as it is?

-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-

Additional Resources

🔹 Reality Acceptance Skills/Radical Acceptance

🔹 Distress Tolerance Skills

This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

Welcome! We're glad you found us. We hope you find this sub helpful in your recovery.

This thread is meant to be a casual place to...

⚙️ Introduce yourself to the community: say hi, tell us a little about where you are on your DBT path (just graduated from group, DIY'ing using a book/internet, just starting working with a therapist, hanging out here to keep your skills fresh, etc.)

⚙️ Share a photo: of a DBT project you have created (eg: an arts and crafts item that reminds you to be mindful like a bracelet, your decorated comfort box,) or another meaningful photo, like your collection of diaries/journals. Please no facial photos, or pics with personal info in them.

⚙️ Offer some words of advice or comfort that you want to share with everyone: Send some kind words into the world if you are able to do so! Alternately you can respond to someone's story/comment with those supportive, validating words (like a lil virtual hug!)

⚙️ Tell us a positive story/experience that you had where you used DBT: Maybe you used it to get through a really tough time in your life, maybe you used some interpersonal effectiveness skills and you got the outcome you were looking for, or

⚙️ Offer some wisdom from using DBT skills that you have come to know after living it/understanding it: Share your wisdom with the community and share what you have learned and how it's shaped your life.

We would like the focus to be on achievements as a form of encouragement to others who may be struggling with the program. We ask that you please keep it positive, please no venting. Overly negative comments will be removed.

Please familiarize yourself with our subreddit Rules and our FAQs to find answers to commonly asked questions about DBT, as well as media and resources (book lists, apps, podcasts, etc.)

This post is reoccurring every Monday at 12:01AM EST (GMT -5:00)

For some reason YouTube player only works sometimes for me, it's an issue with my YouTube app not the DBT Coach app, but I can't figure out how to fix it. There are only 2 videos I can't access in the exercises portion, but they seem kinda important. Could anyone who has the app tell me the title/send me the link to the videos for Mindfulness Core Skills Practice (Multi-skill) and Mindfulness Core Skills Practice - One Skill at a Time?

Can someone tell me the exact steps to becoming a RBT? I understand the 40 hour training and the exam, but do I just find a random BCBA for supervision and field training? How does that work? I don’t currently work for a company in this arena. Thanks!

I just was hoping if the description of wise mind I came up with makes sense, from previous therapy I have a thing where part of how I accept the bad stuff in life is by doing what I can do in my control. Which is why I included decisive and command as descriptor words. And feeling out of control is something that quickly sends me into an anxious spiral. But I don’t know if that counts as wise mind?

How do y'all handle presentation anxiety?!! Have my master's defense on Monday and I'm petrified. So nervous of sounding stupid or not being able to answer questions. I'm just now starting to practice my hour long presentation and I know I have wayyyy to many slides so I have to cut back on material so at this point I don't even know what I'm gonna say I feel like I have so much to figure out and not enough time and I'm so anxious. There are definitely flaws in my project and I address those in limitations but I'm so worried of being asked something I don't know or my project being picked apart and not knowing to how to defend it.

My research was also originally done in 2022 but I deferred defending due to mental health and personal reasons so there is just no way that the content and lit review portion is that fresh in my memory and I don't have the time to re-read all these articles.

Advice??

my mom talked to my psychiatrist and said that i should go to this, it’s my senior year and i do not wanna spend that shit doing whatever the fuck this is. i don’t need mindfulness, or group therapy, im not fucking diseased or whatever i just cut myself, and i already stopped. i haven’t cut in a month! no urges, i just fucking live on. it’s so fucking frustrating. i mean i guess it won’t matter cause i can just drop out of it when i turn 18. any advice on how tf to get outta this.

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).

Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".

What is one thing you can do to accept today as it is?

-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-

Additional Resources

🔹 Reality Acceptance Skills/Radical Acceptance

🔹 Distress Tolerance Skills

This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

Hi,

I struggle with Dissociation and have difficulty feeling my feelings. Does DBT help someone learn how to feel their feelings?

Rebecca

Can anyone share their experience doing this? It seems that I can easily accept external situations, but not so much my internal state.

Welcome! We're glad you found us. We hope you find this sub helpful in your recovery.

This thread is meant to be a casual place to...

⚙️ Introduce yourself to the community: say hi, tell us a little about where you are on your DBT path (just graduated from group, DIY'ing using a book/internet, just starting working with a therapist, hanging out here to keep your skills fresh, etc.)

⚙️ Share a photo: of a DBT project you have created (eg: an arts and crafts item that reminds you to be mindful like a bracelet, your decorated comfort box,) or another meaningful photo, like your collection of diaries/journals. Please no facial photos, or pics with personal info in them.

⚙️ Offer some words of advice or comfort that you want to share with everyone: Send some kind words into the world if you are able to do so! Alternately you can respond to someone's story/comment with those supportive, validating words (like a lil virtual hug!)

⚙️ Tell us a positive story/experience that you had where you used DBT: Maybe you used it to get through a really tough time in your life, maybe you used some interpersonal effectiveness skills and you got the outcome you were looking for, or

⚙️ Offer some wisdom from using DBT skills that you have come to know after living it/understanding it: Share your wisdom with the community and share what you have learned and how it's shaped your life.

We would like the focus to be on achievements as a form of encouragement to others who may be struggling with the program. We ask that you please keep it positive, please no venting. Overly negative comments will be removed.

Please familiarize yourself with our subreddit Rules and our FAQs to find answers to commonly asked questions about DBT, as well as media and resources (book lists, apps, podcasts, etc.)

This post is reoccurring every Monday at 12:01AM EST (GMT -5:00)

Hey! I'm nearing the end of my DBT group round, but I've been left feeling a little bit unsure about DBT. For me it seems like a LOT of work for very little results, especially for someone with CPTSD. However, I recognize this could be my depressed brain warping my thinking. I'd be interested to hear your experiences and thoughts about DBT. 🌼

Hi all, does anyone have any tips for helping me access wise mind more easily? :) maybe visualization, a metaphor, etc...

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).

Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".

What is one thing you can do to accept today as it is?

-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-

Additional Resources

🔹 Reality Acceptance Skills/Radical Acceptance

🔹 Distress Tolerance Skills

This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

I did DBT 12 years ago for free in school and it really helped me. The only groups that I found now cost $200-500 per session but I found one that’s $100 per weekly group session. I feel like I really need it but it’s steep on top of my existing $60 individual CBT therapy (which I’d probably change to every other week).

Please tell me it’s worth it.

Hi,
What advice do you have for someone going through DBT books by themselves?
I have a DBT Skills Training Handouts and Worksheets book and wanted to go through it on my own but stumbled pretty early on at page 23 when it came to "Missing-Links Analysis" that page asks about skills homework given so far, though the previous pages did not cover any of that. If I hadn't watched some videos/ skimmed through the book previously I wouldn't have any idea what "skills" mean. Obviously the book is not intended for self-study, but it is quite a shame it's not set up in a better, chronological way so one could go through it by oneself easier.

I appreciate any advice regarding how to go through the material by oneself, as well as additional sources that might lead you through the book. Thx.

Does anyone have a success story about getting answers from wise mind? I see lots of videos on how to access wise mind to ask questions but none on people’s actual experiences with it.

Welcome! We're glad you found us. We hope you find this sub helpful in your recovery.

This thread is meant to be a casual place to...

⚙️ Introduce yourself to the community: say hi, tell us a little about where you are on your DBT path (just graduated from group, DIY'ing using a book/internet, just starting working with a therapist, hanging out here to keep your skills fresh, etc.)

⚙️ Share a photo: of a DBT project you have created (eg: an arts and crafts item that reminds you to be mindful like a bracelet, your decorated comfort box,) or another meaningful photo, like your collection of diaries/journals. Please no facial photos, or pics with personal info in them.

⚙️ Offer some words of advice or comfort that you want to share with everyone: Send some kind words into the world if you are able to do so! Alternately you can respond to someone's story/comment with those supportive, validating words (like a lil virtual hug!)

⚙️ Tell us a positive story/experience that you had where you used DBT: Maybe you used it to get through a really tough time in your life, maybe you used some interpersonal effectiveness skills and you got the outcome you were looking for, or

⚙️ Offer some wisdom from using DBT skills that you have come to know after living it/understanding it: Share your wisdom with the community and share what you have learned and how it's shaped your life.

We would like the focus to be on achievements as a form of encouragement to others who may be struggling with the program. We ask that you please keep it positive, please no venting. Overly negative comments will be removed.

Please familiarize yourself with our subreddit Rules and our FAQs to find answers to commonly asked questions about DBT, as well as media and resources (book lists, apps, podcasts, etc.)

This post is reoccurring every Monday at 12:01AM EST (GMT -5:00)

I am starting a DBT Workbook from today after thinking about doing so for months.

I have diagnosed Anxiety, Depression, BPD and ADHD.

So even though I am very optimistic about this Workbook right now, I know that after some time, some combination of my issues will demotivate me to continue it (maybe boredom due to ADHD, hopelessness due to depression that nothing might change, panicking due to anxiety that I cannot see enough observable difference in my life, and ofcourse crazy intense emotions due to BPD).

Can you drop a comment about what thoughts made you start and persistently keep doing DBT, even though you wanted to give up on it?

I wish to revisit this post whenever I feel like giving up. Please help. I'll be grateful. Thanks in advance! :)