Handout on the basic model of how emotions work. Vulnerability factors, prompting events, interpretation, emotion expression, emotion experiencing, and after effects.

Develop greater awareness of your emotions and the accompanying action urges to be able to achieve better emotion regulation.

View a quick guide for how to use opposite action if your emotion doesn't fit the facts and will not be helpful in moving you towards your goals.

Use this journal worksheet to track your practices of the IMPROVE skills. What do you observe?

Use this journal worksheet to track your use and observations of Self-Soothe practices. Remember, you don’t have to wait for intense emotions to use these skills! Self-Soothing Skills can also be used as important self-care techniques to reduce stress.

Use the “TIPP” Skill to change your body chemistry to reduce extreme emotions quickly. Use Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation when: You are feeling emotionally overwhelmed, completely in Emotion Mind, or your emotion is so intense that you are not p...

Crisis survival strategies focus on finding ways to survive and tolerate the moment without engaging in problem behaviors. These skills are about doing what works to get through the moment of crisis without making things worse with problematic coping methods. Crisis survival skills are essential...

The Dime Game is a helpful tool to use to determine the most effective level of intensity to use when asking for something or saying no to an unwanted request. Refer to The Dime Game video for guidance in how to use this worksheet.

Use this Behavioral Chain Analysis worksheet to better understand problematic behaviors and develop solutions to prevent the behaviors in the future.

Use this example for how to use a Behavioral Chain Analysis to better understand problematic behaviors and develop solutions to prevent those behaviors.

Use this worksheet in conjunction with the Beliefs videos to develop more life enhancing beliefs.

Match + 1 is a skill from Radically Open DBT that provides guidance for how to mindfully increase intimacy in relationships.

Use this scale to assess the emotional intimacy of your relationships. You can also use it as a gage to understand how to increase your intimacy by using Match +1.

Use this worksheet to evaluate where you fall on various continuums of parenting behavior. If there is an area that seems out of balance, what can you do to achieve greater dialectical balance?

Chart for quick reference of how to deal with anxiety.

How to guide to dealing with anxiety.

Refer to these positive body affirmations to develop a better relationship with your body.

Use this worksheet to plan your DEAR MAN script. Once completed, practice saying the DEAR MAN out loud. Also imagine saying it in your mind. The more you practice, the more natural it will feel when you use it in real life.

Use this worksheet to remember how to validate yourself and to use the self-validation script provided.