DBT Skills
Learn practical skills to navigate difficult emotions, improve relationships, and build a life worth living.
Dialectical Behaviour Therapy (DBT) was developed by Dr Marsha Linehan and is one of the most effective approaches for people who feel emotions very intensely. Across five modules, DBT teaches practical skills for the moments when life feels too big — mindfulness, distress tolerance, emotion regulation, interpersonal effectiveness, and walking the middle path.
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Be Mindful
Notice the present without judgement
0/4The foundation of every DBT skill — learning to slow down, observe your thoughts, and reconnect with the present moment.
🧠 Wise Mind👁️ Observe💬 Describe🎭 ParticipateOpen module → - 🌊
Distress Tolerance
Get through overwhelming moments without making them worse
0/8Practical skills for surviving emotional crises safely — riding the wave until it passes.
❄️ TIPP Skills🛑 STOP Skill🎨 ACCEPTS🕯️ Self-Soothe with Five Senses🌤️ IMPROVE the Moment⚖️ Pros & Cons🌄 Radical Acceptance🔁 Turning the MindOpen module → - ❤️
Emotion Regulation
Understand your emotions instead of being controlled by them
0/8Skills for meeting your emotions as messengers, not enemies — and reducing the intensity when they overwhelm.
🌈 Understanding Emotions🎡 Emotion Wheel🔍 Check the Facts🔄 Opposite Action🌸 ABC PLEASE🌻 Build Positive Experiences🎯 Cope Ahead🧩 Problem SolvingOpen module → - 🤝
Interpersonal Effectiveness
Build healthier relationships while respecting yourself
0/6Skills for asking for what you need, saying no, and keeping relationships healthy — including with yourself.
💪 DEAR MAN🎁 GIVE🛡️ FAST🚪 Setting Boundaries🙏 Validation🗣️ Assertive CommunicationOpen module → - 🌱
Walking the Middle Path
Balance acceptance with change
0/5Holding two truths at once — accepting who you are AND continuing to grow.
☯️ Dialectical Thinking🌗 Validation (both sides)🌿 Flexible Thinking🌱 Behaviour Change⚖️ Finding BalanceOpen module →
Educational only. For urgent support see Crisis Resources.
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