DBT Skills Hub

Dialectical Behavior Therapy tools for building a life worth living. Balance acceptance with change.

The Four Modules

DBT is based on the dialectic (balance) between Acceptance and Change. Mindfulness and Distress Tolerance help us accept reality as it is. Emotion Regulation and Interpersonal Effectiveness help us change our lives for the better.

Mindfulness
Core skills to take hold of your mind.
Wise Mind
"What" & "How" Skills
Distress Tolerance
Surviving crises without making them worse.
TIPP Skills (Crisis Survival)
Radical Acceptance
Emotion Regulation
Understanding and changing emotional responses.
Opposite Action
Interpersonal Effectiveness
Getting what you want while keeping relationships.
DEAR MAN (Getting What You Want)
"You cannot think your way into a new way of acting, but you can act your way into a new way of thinking."

— Marsha Linehan