Learn new skills to regulate intense emotions, transform your negative thinking patterns and improve unhealthy behavioral habits with this 3-month self-directed DBT program

Created by psychologist Marsha M. Linehan, Dialectical Behavior Therapy (DBT) is an evidence-based approach for managing difficult emotions, thoughts, and behaviors. In this practical guide and workbook, you will develop skills in four key areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. While traditional DBT programs  take 6 to 12 months to complete and require weekly individual therapy, weekly group skills training, and regular phone coaching, Self-Directed DBT Skills distills the most effective DBT skills into a 3-month program that anyone can access and implement on their own. Using this roadmap filled with actionable exercises, you’ll build a strong foundation for emotional well-being and create lasting change.  

• Beginner-friendly DBT fundamentals that prepare you to move through a 3-month program so you can learn DBT skills without a DBT therapist

• 3-month timeline with progressive skill-building to add new skills to your DBT toolbox with weekly chapters that take 15 to 30 minutes to read

• Step-by-step exercises by DBT-Linehan-board-certified psychologists who have helped hundreds of clients build meaningful lives through DBT

• Downloadable worksheets and bonus materials like a DBT Skills Cheat Sheet to reinforce skills and help you apply them to your daily life