Dialectical Behavior Therapy
These free educational guides introduce dialectical behavior therapy, or DBT, and the skills it teaches. They explain what DBT is and how it differs from CBT, distress tolerance skills such as TIPP and ACCEPTS for getting through a crisis, emotional regulation skills for intense feelings, mindfulness exercises for daily life, and the DEAR MAN technique for asking for what you need.
They are for people who want practical tools for strong emotions and conflict, including people completing court requirements and the family members supporting them. Start with the overview, then practice one skill at a time when the stakes are low. The guides are not therapy, a class or treatment, and they do not replace a DBT program or any counseling your court orders. If you need DBT or a court-ordered program, contact a licensed provider or ask your court what it requires. Our online community service coursework includes lessons on related themes such as managing anger and decision-making, offered as community service, not as therapy or a DBT program.
DBT Distress Tolerance Skills: Surviving a Crisis Without Making It Worse
Learn the core DBT distress tolerance skills designed to help you survive emotional crises without resorting to destructive behavior. Includes TIPP, ACCEPTS, and radical acceptance techniques.
Emotional Regulation: How to Manage Intense Feelings
Learn evidence-based emotional regulation skills from DBT. Understand why emotions become overwhelming and discover practical techniques for reducing emotional vulnerability and managing intense feelings.
Mindfulness in DBT: Practical Exercises for Daily Life
Discover how mindfulness is used in dialectical behavior therapy. Learn practical, non-religious mindfulness exercises that improve awareness, reduce reactivity, and support emotional regulation.
The DEAR MAN Technique: Communicating What You Need
Master the DEAR MAN interpersonal effectiveness skill from DBT. Learn how to ask for what you need, say no to what you do not want, and maintain self-respect in difficult conversations.
What Is Dialectical Behavior Therapy (DBT)? Skills and Applications
Understand DBT, the therapy developed by Dr. Marsha Linehan for managing intense emotions. Learn about its four core skill modules and how DBT principles apply to court-ordered programs.