Online DBT Skills and Emotional Wellness Program. Learn DBT Skills, Mindfulness, and Emotional Wellness Practices to quiet the mind, regulate your emotions, strengthen relationships, improve communication, move towards meaningful goals, and deal with difficult life problems effectively.
This platform provides a library of DBT Skills in mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance, as well as guided mindfulness meditations and yoga practices. Also receive guidance on nutrition, exercise, and health, and goal achievement strategies! Everything you need to develop a full and meaningful life!
Intense emotions and pain are part of life. Learning how to cope with them effectively is important. These skills will give you practical ways to reduce intense emotions and accept reality so that you can continue to move towards what matters to you.
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...
Wise Mind ACCEPTS: Distraction Observation Worksheet
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 DBT IMPROVE skills help to intentionally increase positives in a situation. This skill is part of the DBT Distress Tolerance module and can help you to effectively deal with distressing emotions by improving the moment.
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.
Watch this video to learn a DBT technique called Urge Surfing. It is the mindfulness practice of riding the wave of your urge without acting on it. With time, your brain will begin to recognize that you can experience and urge with out needing to act on it.
Watch this video to learn how to use Pros and Cons to better connect to Wise Mind during distress when having urges to act in problematic ways. This video is a clip from a previous live DBT Skills class.