What are /r/dbtselfhelp's favorite Products & Services?

From 3.5 billion Reddit comments

As a heads up to you, most books do not give you a curriculum or 'how to learn' the skills. They leave that for you to work out on your own.

You may find the The Expanded Dialectical Behaviour Therapy Skills Training Manual by Dr. Lane Pederson helpful as it is spiral-bound, and includes worksheets.

McKay,Wood, Brantly book, has worksheets but does not come spiral bound which makes it a bit harder to work with as it does not lay flat.

Look at Habitica as a way to get yourself in to mindful habits and accomplishing tasks. Start off easy. Don't go wild and make 10 must do items. If you don't do the daily tasks, then your character gets docked health points. You can also set longer goals, that can be accomplished whenever. Just make the goals small and obtainable.

https://habitica.com/static/home

THIS book has everything you need. I would recommend starting with mindfulness (the book has all of the skills and handouts as well as the worksheets/homework associated with them). Then work through the other modules (Emotion Regulation, Interpersonal Effectiveness, and Distress Tolerance) in any order. If you're in a bad place now I recommend starting with Distress Tolerance because that is the most immediately useful.

Most DBT classes introduce one skill per week and assign the associated worksheet(s) as homework. You can work through the skills at any pace you'd like but I like having a whole week to focus on practicing and using a single skill.

Sure thing, I also have audiobook recommendations, but start with "Wherever You Go, There You Are". It was the first book I read when I started DBT and it was tremendously helpful.

Feel free to PM me if you want some conversation on mindfulness and DBT things

Read Man's Search for Meaning by Viktor Frankl. Frankl was a psychiatrist who survived the Holocaust and makes a compelling argument for the necessity of meaning based on his experiences living in concentration camps.

I started my DBT journey alone and still managed to make significant improvements (stopped cutting, stopped purging, the latest test my therapist did with me showed that I'm technically in remission - I still have borderline traits and will always have them, but I've come a long way). It takes a while though, and you have to always stay on track (or get back on it) if you want to benefit from the skills you're going to learn.

Mindfulness (+ missing links analysis and chain analysis) is the base of DBT. You first have to learn to recognize your behavioral patterns and distress level (in the moment, but also in general) before you will be able to change them. Filling out a diary card helps you (and your therapist) get an overview over how you're doing. You can use different mindfulness apps to remind you of being mindful, like <strong>this one</strong> for example. Try being mindful of your distress level every hour for about a week and write it down.

You (or anyone reading this) can send me a message if you need help! (I have both of Linehan's books, so just tell me which page you need help with)

My DBT therapists recommend Harbinger book

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

I've found it incredibly helpful during times of distress, the techniques got me back on the straight and narrow.

I suggest that you purchase the two books

• DBT Skills Training Manual, Second Edition Second Edition, Second Edition by Marsha M. Linehan (Author) - this is the updated clinician book of Cognitive-Behavioral Treatment of Borderline Personality Disorder. This book only has training/teaching information included. If you like to know the why's and wherefores of why things in DBT are done the way they are, this book will explain that to you.

• DBT® Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan - these are all the exercises/handouts for the DBT skills training manual. This book does not have explanations/instructions on filling them out beyond what is listed on the pages.

The DBT Skills Training Manual has teaching notes regarding the worksheets and explains what the worksheet is trying to teach if you need more clarity on the specific worksheets.

• Photo Example

In addition to self-compassion, it sounds like you might benefit from improving your sense of self-worth and self-esteem. To that end, I highly recommend Matthew McKay, PhD's "Self-Esteem" book. Chapter 7 covers Compassion.

Hi, I have written a book on this - https://www.amazon.in/Guidebook-Quitting-Tobacco-New-Me/dp/B09FB1TDMY/ref=mp_s_a_1_1?crid=3JPN018QZRSID&amp;keywords=quit+tobacco+book&amp;qid=1655989116&amp;sprefix=quit+tobacco+book+%2Caps%2C217&amp;sr=8-1 See if this helps.

I wish you the best of luck.

If you want to do some reading/work beforehand... I highly recommend the spiral-bound, The Expanded Dialectical Behavior Therapy Skills Training Manual: DBT for Self-Help and Individual &amp; Group Treatment Settings, 2nd Edition

It has all the information/skills laid out (plus additional modules for addiction and social media which Linehan's book does not have.) The spiral binding makes it easy to work directly from the book, rather than using a separate notebook.

You may find the book Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn helpful. The audiobook is available through Audible and free with an Audible trial.

From The Expanded Dialectical Behavior Therapy Skills Training Manual: DBT for Self-Help and Individual &amp; Group Treatment Settings, 2nd Edition Spiral-bound – by Lane Pederson

You're welcome.

There are more worksheets for practicing reality acceptance skills (diary card/practice sheets) in the Linehan Book, DBT Training Handouts and Worksheets as well.

The workbook I linked is just handouts. It's the newest version, 2nd edition, for therapists to photocopy and give to clients and work thought with them.

That book doesn't explain the reasoning/methodology/psychology behind the worksheets (although the sheets do have instructions on them.) You could go through this with your therapist but they would have to have the clinician's book, to give you teaching/discussion points, and ensure understanding.

Another book that's for both clients and clinicians is The Expanded Dialectical Behavior Therapy Skills Training Manual: DBT for Self-Help and Individual &amp; Group Treatment Settings, 2nd Edition It has both teaching points and handouts in it.

There is also one from Dr. Lane Pederson, that is written for the client, rather than the clinician.

Fun Fact, Dr. Pederson and Dr. Linehan were embroiled in a bit of a legal debate for a few years as he teaches clinicians how to teach DBT (in his own way) and Dr. Linehan sued him.

The legal proceedings have been dropped by both parties though now, not sure if they mediated out the issues, or what occurred. I read the court papers on various cases and their dismissals (because I was curious) and it was not noted as to why it was withdrawn/dropped, so who knows?

Dr. Pederson does seem to do a 'quick and dirty' version of teaching DBT to clinicians, which is like a week-long, whereas Dr. Linehan's model requires much more study, evolvement.

I actually wrote to Dr. Pederson to ask how his training model is different from Dr. Linehan's model (to include in our FAQ) and never received an answer back.

~This concludes this weeks' episode on facts about DBT you never asked about, and didn't really want to know!~

:)

If you are looking to know why something is done in DBT, the clinician's manuals go into much deeper explanations.

The drawbacks are that they can sometimes be expensive and complicated to understand.

DBT Skills Training Manual, Second Edition (2014)

Skills Training Manual for Treating Borderline Personality Disorder, first edition (1993)

These are pages from the 2nd edition of Marsha Linehan's DBT skills training manual.

In this book, out of the 14 mentions of Jealousy, These are also the only two pages that touch on it exclusively. There is one other mention on a worksheet, Examples of Emotions That Fit the Facts, that covers all emotions.

I'm also a huuuge fan of ACT, and that one does have a "self-help" version that has been recommended to me by every provider I've talked to who has heard of ACT:

• Russ Harris - The Happiness Trap
• https://thehappinesstrap.com/

I actually don't own this book, this was a handout they gave in the one anxiety group I did. I've never seen this particular worksheet available online. I found it really helpful.

I'd say that 90% of the photocopied workbook we had in that particular group was taken directly from that book.

If anyone is looking for the full book, The Anxiety and Phobia Workbook by Edmund J. Bourne PhD can be found on Amazon or oftentimes even from your local library.

Thanks for the suggestion! :)

Links for those interested

Android . . . . . IOS

Excerpt from Marsha Linehan's, &quot;Skills Training Manual for Treating Borderline Personality Disorder, First Edition&quot; published 1993

DBT Skills Training Manual, Second Edition (most up to date)

I use Moodpath: https://play.google.com/store/apps/details?id=de.moodpath.android

and a gratitude journal. I haven't been using them lately though.

DBT by Durham and DBT911 were suggested by my doctor's office.

I’m a bit late to this thread; I had the same Abandonment schema for the longest time. I did a schema worksheet with my therapist and my abandonment fears were off the charts. I recently have filled it out, and the abandonment schema has definitely moved to the back burner.

These are the steps that I had taken since I took the schema assessment:

1) DBT group and individual therapy (of course)

2) My therapist suggested I read “Boundaries: Where You End and I Begin” by Anne Katherine

3) She then discussed values and introduced this cute animated clip to me: Values vs Goals - Dr. Russ Harris

The fear of abandonment sucks. It was a big part of why I was self-harming and experiencing panic attacks before I started DBT. Perhaps these will help you take steps in the right direction. Please let me know what you think!

I too am an android user, and have not found any dbt related apps that have kept my attention. The only mental health apps that have helped have been for general CBT techniques :(

For now I use this planner which is cool but you know, not digital. If you find a good one please update your post or comment!

This is the book I wish everyone would read about BPD. It describes the experience of having it well and is based on the latest research.

http://www.amazon.com/Borderline-Personality-Disorder-Reasons-Hopkins/dp/1421403145

I used a workbook called "Out of Control." Here's a link on Amazon: http://www.amazon.com/Out-Control-Dialectical-Cognitive-Behavioral-Emotion-Driven/dp/B002A6LLK0 I used this in an inpatient setting. I really liked it and I got a new chapter every time I finished the previous one, so I ended up doing it in just over 2 weeks. I don't think that you need to be in a hospital or even in therapy to use this book, but I'll never tell anyone to use this book and quit whatever therapy they're in. I still have all the pages I went through in the hospital and I bought a blank copy so I can do it again whenever I want. Or I could give it to someone, if I think they need it ASAP. I've never been in a strict DBT program in therapy and even this book is DBT/CBT, so it's really neat to read these responses to learn about what else is available. Thanks for sharing, everyone!