The Dialectical Behavior Therapy Skills Workbook (A New Harbinger Self-Help Workbook)

I started Dialectical Behavior Therapy when my PTSD got unmanageable and it really helped. I like this workbook because it lets me do work to get better even when I am between therapists.

https://www.amazon.com/dp/1684034582/ref=cm_sw_r_cp_apa_i_cKDgFbXXCR9A6

I strongly recommend a Dialectical Behavioral Therapy (DBT) workbook. There are many different ones but this one is super common and also available via Kindle and whatnot. It provides coping strategies ("self-soothing") for extreme or difficult to manage emotions, and things you can do to lessen and eventually stop harmful coping strategies like hitting yourself, breaking things, etc.

There are also DBT classes in person and online but I haven't found one covered by insurance and they're pretty pricey, so I'd try the book first.

Just have to find productive things to do to keep your mind busy.

If you don't have the motivation to do said things, try starting a journal about your day to day activities or why you're feeling the way you do.

Self therapy books are also a big help. I enjoyed this one

Positive thinking is within reach; hang in there!

The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation

I can relate to seeing all my past experiences in a new light. It keeps happening and changing and growing as you learn and grow! Everyday i look forward to the next with excitement and awe of what I would learn next about myself and how it would improve my relationships. It's in the little moments where trying a skill works or where you have the ability to stop and make a different decision. And long term watching my whole world grow bigger and brighter.

Thanks for asking. I love helping people out. This concept comes from Dialectical Behavior Therapy or DBT. I like pulling from the DBT Skills workbook. Here's a link to the book.

I also use the worksheet on therapistaid.com to help visualize this concept. Here's the link

The only thing I'd include is an additional circle for the body. Sometimes, our body has important information like a tightness in the chest, or pit in the stomach, or a headache. That information is also valuable to bring to the negotiation table as well.

With this concept, I stress the importance of experience. You have a ton of wisdom inside you already. Practice, practice, practice, practice! It will help shape your perspective so this concept becomes like muscle memory.

Here's one! You can potentially find past editions for even less money. Also, check out bookfinder.com for other sellers with potentially lower prices, discounted older editions, charitable uses for funds generated by sales, etc.

In my clinical experience, even low dose lamotrigine (25-50mg) seems to be helpful for a lot of people with impulsive aggression or intense emotional reactivity.

That said, even if you aren't formally engaging in psychotherapy, I think it's extremely important that you engage in some kind of daily practice of breathing and emotional acceptance. Listening to Tara Brach's podcast and/or going through a DBT workbook can be very helpful.

https://www.amazon.com/gp/aw/d/1684034582?psc=1&ref=ppx_pop_mob_b_asin_title

That’s the one I ordered from Amazon but I’m sure most are fine. I just needed something to get acquainted with it ASAP. You could also try to find a professional that utilizes DBT.

:( I’m sorry. It’s tough with BPD because you really do need a very specific type of intervention and you can’t see just ANYONE (ie some rando on Betterhelp) A lot of people have switched to remote video-therapy, perhaps taking a second look to see if people have updated their practices. I also like this book: https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1684034582/ref=nodl_

No, you're fine! I'm a 40 year old man. My skin is plenty thick. 😁 I've been unwell for much too long.

I'm not here to expose you as a "faker" or something. I want you to be aware of the pitfalls.

Here's what I would advise you:

• Avoid labels for now. There's no need to put yourself in a box. Doing so could impose bias on your self image.

• Avoid this sub for the most part right now, and absolutely NOT because you're unwelcomed. It's just that a lot of the ideas floating around here are toxic, as this is part of the condition. Identifying yourself with these things day in, day out might cement some of the unhealthy aspects you may have.

But, I would RECOMMEND:

• Using your therapist for feedback instead. They are trained and have resources to guide you much more than strangers on the internet.

• Trying out some BPD tools without committing to self-identifying as having it. Dialectical Behavior Therapy is commonly used to treat BPD. Almost anyone can benefit from these skills, personality disorder or not.

There's a book, that's highly recommended, which I've been trying to read through when I'm not raging and making trouble here on Reddit. I'm about 25% through so far. It's a workbook for DBT therapy. You can find it on Amazon here:

https://www.amazon.com/dp/1684034582/ref=cm_sw_r_cp_awdb_t1_L66SEbGZ6JNSY

It's only 16.00. Try that and bounce it off your therapist.

If it helps and you're seeing results, then what does a diagnosis matter anyway, right? It can't hurt to try.

I highly recommend looking into Dialectical Behavioral Therapy, better known as DBT. It was life-changing for me.

The basic idea behind DBT is that people engage in self-destructive behaviors in an attempt to cope with and manage overwhelming emotions. DBT teaches coping skills and provides concrete actions to replace the old behaviors. It's most effective if you can do it with a DBT therapist and at the same time as traditional therapy, but because it's so focused on skills you can also start doing the work on your own if seeing a therapist isn't an option. This is the workbook we used in my therapy.

Yup. I got mine from Amazon, it’s the green one. I’m not sure if I can put commercial link here, but I will. If I couldn’t I’ll take it off.

https://www.amazon.com/gp/aw/d/1684034582/ref=dp_ob_neva_mobile

This was a good resource for me.

CBT never worked for me, I always felt too smart or clever or whatever to just trick myself in to thinking differently. CBT wants you to change your thoughts to improve how you feel, and DBT is more about emotional regulation and regaining control

"Therapists in the Wild" it's a DBT based podcast that talks through all the tools and it's new so there's not a huge backlog to catch up

https://www.amazon.com/dp/1684034582/ref=cm_sw_r_cp_apa_fab_pAkDFbFJ8TKMP This is the workbook I have, There's a book that goes along with it I think that goes more in depth

If you're a woman, another great podcast that isn't about DBT but is about changing your thoughts, "Unfuck your Brain" podcast is literally changing my life...like break down in therapy levels of impact while I'm washing dishes or something basic and listening. I struggle with overthinking and negativity and basically creating more stress than the situation needs and making everything worse. This helps me that that.

I feel you on the feelings! My therapist recommended Dialectical Behavior Therapy. It was originally developed for people with Borderline Personality Disorder, but it is now used to help all kinds of people with emotional regulation issues. It helps with identifying the feelings, regulating them so they aren't overwhelming, and processing them in a healthy way. I recommend this: Dialectical Behavior Skills Workbook. There are some things in there that might feel weird because it was developed for people with childhood trauma, but the skills and processes work great for most people.

Dialectical behavioral therapy is useful in managing self-harm and suicidal thoughts specifically. It was first created as treatment for those with BPD, but has become recommended for anyone with difficulty managing extreme emotions. I have had suicidal thoughts for half my life, and have a history of self-harm. It has helped me tremendously.

It incorporates mindfulness and many other things.

It’s hard to go into a ton of detail, but definitely look into it. There are tons of workbooks that are very useful:

The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, ... (A New Harbinger Self-Help Workbook) https://www.amazon.com/dp/1684034582/ref=cm_sw_r_cp_api_i_OqtwEbVSAVHW1

Marsha Linehan is THE resource on DBT, so keep her in mind.

My DMs are open as well.

Don’t give up, please. It is very hard managing life with mental illness, but it gets easier. It will be harder for you and it is incredibly, inexplicably unfair. But it’s worth the effort, it’s worth trying. I have my bad days, of course, but finding the things that help me have made life infinitely more bearable. My pets, my friends, my husband...

Don’t give up.

I have not read through all the responses, but DBT is a life saver for those with these issues.

I recommend this book to people with the double diagnosis BPD and bipolar. Sorry for the long link...

https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1684034582/ref=mp_s_a_1_1_sspa?dchild=1&keywords=dbt+workbook&qid=1587234483&s=books&sr=1-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExNjc3ODY3R0xIQU9KJmVuY3J5cHRlZElkPUEwNjE4NjIxMUE3TUw1VU0yWUVDViZlbmNyeXB0ZWRBZElkPUEwMDI2NTk3MlpYVE5XNExFSjRRNiZ3aWRnZXROYW1lPXNwX3Bob25lX3NlYXJjaF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl

Target also sells it and it’s a quicker shipping time. But here’s the Amazon link to get a look at the reviews.

Best of luck.

In addition to the helpful comments already posted, I want you to know that you are not alone. I know solidarity isn't much, but it's something. I'm 33. The rest of what you've written I feel like I could have written myself.

I want you to know that I whole-heartedly would remove your affliction/s from you if I could... unfortunately, I'm fairly powerless to that... perhaps that sort of strength only comes from within, I'm not really sure.

One thing I've done is channeled my angers/disappointments/shames/sorrows into motivation, but only when I can. I despise my negative sides of myself so much that I've promised myself that I won't let those sides of me win.

Every day in this struggle is a victory, even though, being completely honest, it doesn't feel that way. But reminders help. Especially during this time of year, and especially after such a hard year for everyone around the world.

Some things that have helped me:

• Dialectical Based Therapy (DBT): You can buy a workbook yourself here: LINK

• Meditation: If one style doesn't work, try another. Breathing exercises, walking meditation, and I'd suggest anything that works, the key is to keep trying until one works. Sometimes a method works one day and doesn't the next. That's okay. Oftentimes I forget, or I'm too lazy, or not in the mood. I don't flagellate myself for this, I just do it when I can. We must practice these things when not in crisis for them to be at the front of our mind during crisis. Practice and repetition is key.

• The concept of non-zero days: I stumbled across another helpful post on reddit years ago when I was in crisis. I'll condense it: Any day where I feel like human garbage and the neurotic radio station in my mind is really buzzing, I try to meet myself halfway, and instead of the massive to-do list in my head, I just try to do something that isn't nothing. If the only 'productive' thing I did that day was brush my teeth, but I wasted the other 23.75 hours doing "nothing", that's still a win for the day, I accomplished something. It was a non-zero day.

• Being kind to others: I have a hard time caring for myself, so I give what I can, when I can, to others. Even if all I can muster is a 'thank you', when I don't have any other words, giving feels nice. The more I do it the better I feel, in fact. It builds like momentum.

• Art/Books/Natural beauty/etc: I won't wax poetic about rainbows and sunsets, but there has to be something that moves you, speaks to you, motivates you, makes you feel awe. Expose yourself to those things when you can, too. The world is bigger than our small human perspective, we really need to step outside of our own mind to realize that sometimes. If you can't find a tree to sit under, I've just laid in the dirt wherever I can find it, sometimes. If you sit or lay down against the earth enough times maybe you'll feel a fleeting moment of peace, I can't say for sure. But you won't know if you never try.

I sincerely hope some of these words find you well. I hope you can excuse me for using so many. Stay strong out there, I know it's hell. And good luck.

Is this the one you’re referring to? My GF has BPD and I was thinking about buying her the one OP posted, but her psychiatrist said she needs to do Dialectical Behavior Therapy so I was thinking that might be better. I’m not sure now though

This isn't the case for me now, but in the past when I have quit addictive behaviors while depressed, it took over 6 months to see an obvious change. I also did it with DBT therapy, which did work better than antidepressants in the long run. I highly recommend it.

One thing I think is super important is having positive activities. The addictive behavior is our coping mechanism for depression, so if you take that away without replacing it with something healthy, you're still gonna be depressed. Our brains don't naturally make enough feel-good chemicals, so we have to actively do things to kind of trick the brain into being happy. Try to do at least one positive activity a day, like walking, cooking, talking to a friend, singing, etc.

Again, it can take over 6 months to even start being able to actually enjoy those activities, but if you keep doing positive actions to take care of yourself, it can get better eventually.

It's generally about distress tolerance. My memory is poor, but I still retained a few great tricks out of the many taught by the book/DBT therapy group, and they continue to serve me well during rough times. I definitely recommend trying it. It has a good chance to be helpful in numerous ways.

Also, the same [DBT workbook] (https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1684034582/) my DBT group therapy used is available on Amazon.

Whether or not you will be doing group DBT therapy, studying the book on your own can be beneficial. Don't worry about skipping ahead of your group or going out of order - the more familiar you are with the overall content of the book, the better chance you will remember the helpful parts and techniques when you need them.

This workbook is supposed to be really good: https://www.amazon.com/dp/1684034582/ref=cm_sw_r_cp_apa_i_nekMFbE8PWJEF

Best of luck.

You’ve been diagnosed with BPD and you haven’t been given Dialectical Behavioural therapy? That is insane. Are you just talking about how you feel and going through past trauma?

Yes.

https://www.amazon.com/gp/aw/d/1684034582?psc=1&ref=ppx_pop_mob_b_asin_image

If your therapist hasn’t brought it up, I would most definitely NOT wait for your therapist. Start as soon as you get it. DBT is a lot like CBT, but it focuses a lot on distress tolerance and interpersonal skills.

thats how i felt!! i thought this was just standard run of the mill depression/anxiety stuff. i am so so so happy we were able to help :) keep me updated on your progress!!! here is the book i'm currently working on that my therapist recommended https://www.amazon.com/gp/product/1684034582/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1

I’m also rather anxious-preoccupied (and have been diagnosed with PTSD and depression), but I have improved a great deal over the years. My triggers are much easier to manage and generally remain in my private thoughts or in private/safe spaces rather than erupting into behaviors/reactions with others. And yes, of course we can evolve into different quadrants of the attachment plane - how else could we hope to eventually move into the secure one? ;) New experiences, new traumas, etc., are always leading to change. There is a popular concept that for every bad experience we need five good ones to counterbalance it. It’s very difficult to heal when you’re caught in negative thinking patterns.

For me, DBT and mindfulness practices are very helpful to curb emotional reactivity. I have also taken medication for limited stretches to get over particularly difficult periods in my life. As far as therapists go, I’ve had to try a few times to find ones who are a good fit for me. Just because someone is licensed doesn’t mean they can actually help you to heal. And you don’t have to stick with one therapist forever. I’ve outgrown a few and been on and off therapy for most of my adult life. They’re a resource like anything else and you can use them for as long or as briefly as you need them (it’s been three years since I wrapped things up with my last therapist, after needing extra support to process a near-death experience).

You can look for therapists who specialize in trauma and attachment-based therapy. I have heard some good things about EMDR but have never tried it, and others may have experiences with more holistic therapies.

If you have limited access to counseling, and limited privacy, you can try online resources for DBT or maybe a workbook would be helpful - this one is a classic:

The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, ... (A New Harbinger Self-Help Workbook)

https://www.amazon.com/dp/1684034582/ref=cm_sw_r_cp_api_i_D1o9EbP4PCA41

Get a dbt workbook and start going through it. Begin with mindfulness, then emotion regulation, interpersonal effectiveness, and distress tolerance. I'm in a structured DBT program and it's been extremely helpful for me. Here’s a link

https://www.amazon.com/dp/1684034582/

Yes. I also experience these things. I see a therapist and psychiatrist who assist me with impulse control. Some things you can't do on your own, And that's totally ok.

If you are nervous about seeking outside help, there's a helpful book that I am working through currently.

https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1684034582

You can conquer this. Just make sure you are patient with yourself. This kind of change takes time and you will falter many, many times, but that's normal and expected!

You got this.

If you are looking for practical tools, it’s hard to beat DBT skills. The first section of the book is on distress tolerance, and there is another on emotional regulation.

The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, ... (A New Harbinger Self-Help Workbook) https://www.amazon.com/dp/1684034582/ref=cm_sw_r_cp_api_i_Z.FaFb0NJBN9Y

Honestly what helped me first was going to the doctor and getting help and saw a therapist a few times that helped diagnose me and gave me a book that helped me deal with my issues. As well as I was given some meds which helped me get over the first jump of my depression. This was the book! It’s very helpful! after I was done using it my bosses step daughter was having issues so I gave it to them to use and it helped her understand her step daughter and helped the step daughter a lot!

But after that I started to get better and used the book and discovered myself and things I liked to do and slowly was able to get off my meds and gain independence for myself and feel better. But I usually binge watch shows and read books to make me feel better or even play video games depends on the mood I’m in.

But I hope these all help!

DBT is basically an adapted version of CBT, with some additional emotional guidance stuff thrown in there. Yes, originally it was created with the intent to use it to help treat borderline personality disorder. It’s been used more and more often in folks with bipolar disorder over the years as well. It tends to work really well for folks who otherwise feel extremely out of control of their emotional regulation, and their behavioral responses. That being said, most people can apply aspects of CBT and DBT in their lives, even if they aren’t experiencing overwhelming emotions. Literally Everyone experiences stress, anxiety, sadness, etc. No one is immune to those emotions, and I think pretty much everyone could benefit in some way from learning to practice CBT/DBT a tiny bit.

There’s a standard workbook for DBT that’s used pretty consistently. You can buy it here on amazon

There’s also a few other versions of that book. There’s a PTSD, bipolar, anxiety, and a few other versions, all by the same author, the covers look the same but with a different color. They’re all essentially the same content, it’s just arranged slightly different to cater more to each of those diagnoses. I’m bipolar, and I have both the original and the bipolar edition, but I honestly just use the regular main version instead lol. Like I said, some stuff, just phrased and organized slightly different and uses examples that might be more relevant.

Regardless, I think there’s lots to be gained from DBT skills, no matter who you are. DBT programs, are usually intended more for folks with borderline personality disorder. Those programs tend to be an all day session of mixed skill practices in groups, individual counseling, and it’s very intensive. But the DBT skills workbook itself is something anyone can do and likely benefit from. The concepts are good regardless. You might find that some of the example scenarios used in the book are far more intense than what you experience, but the concepts still apply, even in scenarios that are less destructive/dangerous than some of the examples they use.

Anywho, I hope that helps!

I feel like I haven't shut up about getting mono last summer, but I'm going to mention it one more time...

When I got mono, I was clawing the walls. I really, really had to dig deep to manage my mental health while being sedentary, exhausted, and depressed. If therapy isn't an option for you, and emotional regulation is a big issue, I recommend this DBT book. It's meant to be done with the aid of a professional, but you could work it solo if you need to. The distress tolerance module saved me.

Other than that...now is a good time to pick up more hobbies. Learn an instrument (ukeleles are cheap and simple!), paint your nails, read some books, meditate, anything you can think of. Throw everything at the wall and see if something sticks! Maybe you'll come out the other side of whatever you're going through with a new skill or some wisdom gained.

I really feel for you. That's a difficult place to be in. Take care of and be kind to yourself!

YTA full stop. You sound like my mom, the verbal and emotional abuse from her growing up was hell. Actually, she is still like that, it’s still hell. You may think you are better, but from this post it sounds like you and my mom have the same disorder. It doesn’t just stop without constant and aggressive DBT therapy and even then, it doesn’t stop. It can just be softened until hopefully you no longer fit a minimum of 5/9 in the DSM.

You need to get a hold of your mental health and stop putting your needs and wants above those of your child. You need to become more self aware of your idealization/devaluation cycles. Right now you are at a good starting place, you are becoming more self aware, but there is so much more work to be done.

OP, your past actions/behaviors were likely not just a one off. You are doing better currently, but still exhibiting the behaviors, just the “good” side of them in a sense. Please look into DBT if that isn’t already the type of therapy you are pursuing. I really hope that if you have what it seems to me that you do (same thing as both my parents, my brother likely, my ex-husband and his dad and one of his siblings, and several others that were heavily involved in my life) that you have the proper diagnosis (commonly misdiagnosed bc it’s so similar to so many things) and access to the proper therapy and a good therapist who won’t do more harm than good. It sounds like you are on track though, I have total faith in you!!

Please respect your ex-husbands wishes. I know it’s hard and you just want the opportunity to be a better mother, but this is for the best. You may not have the most clear perception of what happened in the past, but it’s beginning to be more clear to you. Your child needs stability and while you feel more mentally stable at the moment, those extreme behaviors can come back easily, you just aren’t in a situation that brings them up the same way currently.

You contacted him because you were upset about your mother’s death and didn’t want your child to feel that way about you... that isn’t about you wanting to make it up to your kid, that’s about you wanting him to view you in a good light. You are making it about you and your feelings, when it’s actually about protecting your son from your abuse. Acknowledging that you were abusive is just a step. Do you know the real extent of your abuse? If it was explained to you would you be able to have a genuine discussion about it and not lash out due to feeling attacked? If you were having a stressful day and your son wasn’t behaving, or was being loud and playing, can you guarantee 100% that you wouldn’t fly off the handle and verbally abuse him? You can say yes because that’s your hope, but the reality is you don’t know because you have not been exposed to that situation in a long time, because it was deemed best that you are not allowed visitation. That tells me your abuse wasn’t just verbal.

Personality disorders are serious and need aggressive and constant therapy/work.

DBT WORKBOOK (1)

DBT WORKBOOK (2)

DBT CARD DECK (1)

DBT for PTSD WORKBOOK (in case it’s C-PTSD and not what I think, they present similarly)

DBT WORKBOOK for ANGER

Book about Mental Illness, could be a good read!

DBT/MINDFULNESS CARD DECK

C-PTSD WORKBOOK (2)

This may not fit for you, but it may be able to help you get some closure over the relationship you had with your own mother.

Good luck OP, you seriously are on the right track and there will be opportunity in the future for improving and possibly pursuing a relationship with your son, but for now it isn’t going to happen. Your ex will need and want to see real work and real improvements before ever considering that. Try to avoid pushing him for it, but if you are serious about being a better mother, then give him more time. If anything ask to open dialogue up between you and your ex again and ask if he would be willing to pursue therapy together so that there is an opportunity to consider reintroducing you and your son in the future. Don’t push, your needs and wants aren’t the focus here.

Sorry, I haven't logged in for awhile. Here's the link: https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1684034582/ref=sr_1_1?crid=1OFTOMJY2OXTV&dchild=1&keywords=dialectical+behavior+therapy+skills+workbook&qid=1607738057&sprefix=diale%2Caps%2C319&sr=8-1 .

You are not alone. I wish I had awesome advice.

Find a therapist. Someone to talk to is so helpful. A third party. Dialectical Behavioral Therapy has helped me. https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1684034582/ref=sr_1_5?dchild=1&keywords=Dialectical+Behavioral+Therapy&qid=1598470026&sr=8-5

In my DBT group, we've been using these worksheets which the therapists explain and contextualize with this book. This workbook also looks like it could be a good one!

​

Sure!

there's psychological workbooks like these that you can do a lot of the starting legwork with yourself https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1684034582/ref=pd_sbs_14_2/132-1038615-9293057?_encoding=UTF8&pd_rd_i=1684034582&pd_rd_r=4203a9a7-b9ff-4355-97a3-3b92127a4b8a&pd_rd_w=rwQwW&pd_rd_wg=NTvvq&pf_rd_p=b65ee94e-1282-43fc-a8b1-8bf931f6dfab&pf_rd_r=K3ZP3NX4VA8N0RCB074A&psc=1&refRID=K3ZP3NX4VA8N0RCB074A

If you get through it and still have questions, you'll likely be able to give much more targeted questions to a therapist to get effective help faster.

I'd recommend something that a therapist may buy to use in practice with clients that has reviews from therapists who have used the activities, for example, this or this. I don't know that the "journal only when you're feeling anxious" technique is going to be very effective on it's own, it's a pretty specific coping skill that'd I'd only suggest in very specific scenarios and as a small piece in a larger treatment plan. A book like the ones I linked will give you a ton of skills to try!

Hi u/interests_stuff! Happy to recommend some additional resources. To learn more about BPD, we would recommend you check out the "resources" tab on the National Education Alliance for Borderline Personality Disorder website. To learn more about DBT (we're biased) but think our podcast is a great place to start learning the skills ;) If you are looking for a self-help DBT workbook, we'd recommend this one. Finally, r/dbtselfhelp has a lot of educational resources and recommendations, including other books and workbooks you can check out. Hope this helps!

Diagnostic categories are inherently a bit vague, but you're right to have concerns about DBT because as you've picked up on it can be quite intensive. A better way to decide if DBT is for you is to read up on the DBT literature. Marsha Linehan's skills workbook is a good place to start although I'd recommend the first edition if you can get ahold of it. This one is also quite popular as well.

aww yas! you are welcome!! My therapist has recommended this DBT book off Amazon. I am only through 1/3 of it and it has changed my perspective on everything and is basically like my bible now. You might benefit from it as well <333 https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1684034582/ref=sr_1_4?crid=2KCR4Y8SBHD5F&keywords=dbt+workbook&qid=1582765211&sprefix=dbt+%2Caps%2C445&sr=8-4

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if you do fall into bad coping mechanisms, that is okay. don't beat yourself up (better easier than said haha) and show a little kindness towards yourself :) it's such a journey!

I have gotten good results from the following (nonaffiliate links)

https://www.amazon.com/Antisocial-Borderline-Narcissistic-Histrionic-Workbook/dp/1559570180/ref=mp_s_a_1_1_sspa?dchild=1&keywords=antisocial+workbook&qid=1587735893&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyT1Q1VTZWVDI0M05QJmVuY3J5cHRlZElkPUEwNTA5NjE3V1lSSVo0RlBNMUtHJmVuY3J5cHRlZEFkSWQ9QTEwMzM4MjAxVTNJMlZCTEZVRDA0JndpZGdldE5hbWU9c3BfcGhvbmVfc2VhcmNoX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

This author has a good YouTube series that helped put a lot in perspective.

https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1684034582/ref=mp_s_a_1_2_sspa?dchild=1&keywords=dialectical+behavior+therapy+skills+workbook&qid=1587735933&sprefix=dialectical&sr=8-2-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyOUNDRlA3SUsyTzVSJmVuY3J5cHRlZElkPUEwNTMxMzI4MzdQTDkzWkIxTzFBMyZlbmNyeXB0ZWRBZElkPUEwMDI2NTk3MlpYVE5XNExFSjRRNiZ3aWRnZXROYW1lPXNwX3Bob25lX3NlYXJjaF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl

The latter have different versions available targeting anger, anxiety, ptsd but that is the main one.

Look for a therapist that does cbt or works with PTSD. There may be a local organization that helps match people up with low cost therapy. Try googling your state/town name and "mental health advocacy" and see what comes up.

You could also do some workbooks on your own. Not as good as working with a person. But they can teach you skills and techniques, so you can better manage your feelings. Especially when driving.

Look for cbt and maybe dbt workbooks. Like this one:. https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1684034582/ref=mp_s_a_1_10?dchild=1&keywords=cbt+workbook&qid=1599114561&sprefix=cbt&sr=8-10

Or this one: https://www.amazon.com/Cognitive-Behavioral-Coping-Skills-Workbook/dp/1626252246/ref=mp_s_a_1_1?dchild=1&keywords=cbt+workbook%2C+ptsd&qid=1599114639&sr=8-1

Consider signing up for one or two driving lessons. Don't have your partner teach you, given their feelings on the matter. A professional can see how you're doing. Will have insurance should something go wrong. And can drive you home if you get stuck and don't want to finish the lesson.

I originally learned DBT using the skills handouts and worksheets in group. I like them, I’m not sure they’re the most user friendly for applying the skills to real life.

This workbook is fantastic- The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, ... (A New Harbinger Self-Help Workbook) https://www.amazon.com/dp/1684034582/ref=cm_sw_r_cp_api_i_cxPTEb1PFE8FS

If you can, consider getting both to see what works for you personally.

If you like podcasts this is the best one I’ve found- https://podcasts.apple.com/us/podcast/the-skillful-podcast/id1461774020

Here are the links:

https://www.amazon.com/dp/1684034582/ref=cm_sw_r_apa_i_FcBOEbNDYTE5Y

https://www.amazon.com/dp/1684033985/ref=cm_sw_r_apa_i_.cBOEb05BVZH8

Reminders :)

Reminder!

Here at /r/dbtselfhelp, we appreciate your insightful comments and interesting posts, but please keep in mind:

This sub is for DBT assistance and skills help. Please keep the content relevant to DBT/CBT/therapy skills related.

Ask clear questions regarding the topic you are asking about ie: I don't get mindfulness, can someone explain it to me? What skills do you find the most effective for distress tolerance? etc. If you are writing about your own experiences with DBT skills use, that's awesome too, but keep your posting DBT skills centric.

If your post is general enough that it could possibly be found in another subreddit or social media, it likely doesn't belong on this sub.

Please review our rules before participating in this subreddit.

If your posting or comment is removed, you can modify/edit it. Drop the moderators a line letting them know you've made edits and we will review and likely approve, and remove the removal notice (which for comments is only for transparency, not to shame you in any way.)

If you are asking for skills help (which is great!) Please try to keep it to a single problem (anger/jealousy/loneliness/fear/frustration/etc) rather than a broadly defined mental health issue. ie: What skills can I use to fix Antisocial PD? These kinds of mental health problems are complex and have their own therapies that are best for them. There is no 10-minute internet fix to resolve a complex issue such as a personality disorder.

If you have had DBT suggested to you as a treatment option, please ask your doctor/psychiatrist for a DBT group/therapist referral. You can also check out the links here, Find a trained DBT therapist and Certified DBT Therapists. If you are in the USA, you can contact your insurance company to see what programs they offer/can refer you to.

If you cannot afford DBT therapy,

• if you are in college, look into what counseling services are offered through your school's health department, or student help center.

• Some places also offer sliding scale payments, meaning you pay based on your income.

• Some places have community mental health centers or drop-in centers that are free/low cost.

• Check out NAMI.org for peer support.

• Look into smartrecovery.org for CBT based group therapy that deals with various addiction/impulse (food, drugs, gambling, eating disorders, sex addiction, marijuana, smoking)

• The most used DBT workbook for self-help is The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, ... (A New Harbinger Self-Help Workbook) Paperback by Matthew McKay PhD (Author), Jeffrey C. Wood PsyD (Author), Jeffrey Brantley MD (Author)

• People can DIY DBT (although this is NOT optimal. Group therapy is really the best with one-on-one therapy sessions/telephone support) I've had messages from Russia/China/etc. If you cannot afford the book, check out the subreddit's lesson listing here. If links are broken, you can always search the sidebar for the same content, or check Google or Youtube. Many people have written/blogged/vlogged about DBT skills and it's very easy most times to find lessons online. The 26 skills of DBT are listed here.

Thank you all for your kind attention, participation, and submissions.

*edit - capitalized Google/Youtube.

The Body Keeps the Score

CPT for PTSD

The DBT Skills Workbook

The Combat Trauma Healing Manual

I'm currently going through Daniel J. Fox's Borderline Personality Disorder Workbook and it's great. I've really enjoyed it so far and it's a great partner to the Dialectical Behavior Therapy Skills Workbook which helped me a lot throughout therapy. I credit that book with saving my life often times. I can send you a free PDF of the second workbook, and I think there's currently a Discord book club happening in this group that's discussing it chapter by chapter. That might be helpful for you to get started.

I've honestly never had a relaxing birthday, so it was a really nice change of pace and definitely something that I might have to form into a habit over future years. Definitely less stressful for sure!

Even when I could read a book a day, I've always been someone who is reading multiple books at once. As an ebook on my kindle, I am currently reading Stories We Never Told by Sonja Yoerg. As an audiobook when I'm driving or cleaning, I'm listening to Then She Was Gone by Lisa Jewell. As a physical book (hardcover, more specifically), I am reading Kaleidoscope Song by Fox Benwell. And lastly, I am a huge fan of self-help books/workbooks. They have helped me immensely when I have had little to no access to therapy. So for that, I am currently reading The Dialectical Behavior Therapy Skills Workbook (though I believe I have the first edition).

What about you? Anything that you're currently reading?

I also am technologically challenged, so copying the text is about the extent of my ability. This is the post the above commenter referenced. It has not been edited by me and was written by u/Koalajoey

Also as others said, methadone helps with the physical aspects, but you still have to work on the shit that drove you to addiction in the first place. I’m struggling with the same shit, especially social anxiety. It’s a work in progress. Your brain was on drugs for years, it’s going to take time for it to adjust. There are definitely downsides, but it’s a hell of a lot better then the struggles of active addiction and all the black hole that comes with it. Your worth sobriety. I’m proud of you.

Dialectical Behavioral Therapy (DBT) & Mindfulness Therapy - an intro

Hey friends :) so I see a lot of posts on here, where myself and others are dealing with emotion management, depression, anxiety, anger and just general “how do I live sober” type emotions. While I was in rehab a bunch of times, I was lucky to get some exposure to Dialectical Behavioral Therapy (DBT) and Mindfulness Therapy. I can’t overstate enough how much these two therapies helped with my anxiety and depression. I had over 15 psych hospitalizations, tried nearly all the medications, and had two rounds of Electroconvulsive Therapy (ECT) but none of it helped as much as these two types of therapies did.

It may not be for everybody, but I think that even if they don’t help you as much as they did me, they are great techniques to build into your life and your routine. They are also all pretty simple and easy to learn. I put together earlier a list of resources for somebody else so I wanted to share it below. But I encourage everybody to ask their clinic counselor and/or their therapist if they use DBT or Mindfulness because working with a therapist is really invaluable.

Anyway here’s the info, for anyone interested. :)

wiki article on Dialectical Behavioral Therapy. This just goes over what it is and what it is used for.

wiki article on Mindfulness Therapy. Same sort of thing. Mindfulness is actually a part of DBT but is generally so useful it has sort of evolved into its own therapy.

this website has some beginner DBT techniques you can read about and try. A therapist is invaluable to learning DBT but I know it isn’t always accessible to everyone. This is just one website I found that looked okay at first glance. There’s tons of websites online and even YouTube videos describing the different techniques if you keep googling.

this website does some beginning Mindfulness techniques. Same kinda deal, where the more you google, the more techniques you will find!

i found this workbook for Mindfulness that is specifically geared towards addicts, so this may be helpful for you. I have a few workbooks although not this one and none for Mindfulness specifically. But workbooks are great because you can do the exercises at your own pace and if you do a workbook with a therapist, you can get practice at home or maybe learn something they might not know about. Most of the worksheets we’ve all gotten in groups or in inpatient rehab have actually been copied at some point out of addiction workbooks.

this dbt workbook looks like a good starting point as well. It looks like it covers a lot of what I’d expect and can guide you through new techniques.

Also while I was researching for this comment, I found this deck of DBT cards that I think is pretty neat. It looks like you draw a card from the deck and the cards have different techniques on them to practice. Great way to incorporate the techniques into your routine!

Also, just for today books if you are in AA/NA or really any daily meditation books are good tools for grounding your thoughts first thing in the morning and trying to focus on the positive.

Hope that helps some of you!