DBT Guides: Learn the Skills That Actually Help
Plain-language guides to the core skills of Dialectical Behavior Therapy — from filling out your first diary card to surviving a crisis with TIPP. Every guide ends with concrete steps you can practice in the free DBT-Mind app.
DBT Diary Card: What It Is and How to Fill It Out
Learn what a diary card tracks, why therapists ask for it, and how to keep yours consistently in under two minutes a day.
Read guide DBT skills listDBT Skills List: All 4 Modules Explained Simply
Every core DBT skill across the four modules, explained in plain language, with guidance on which module to start with.
Read guide TIPP skill DBTTIPP Skill: Calm Your Body Down in Minutes (DBT)
The fastest-acting DBT skill: four body-based techniques that lower overwhelming emotion in minutes, explained step by step.
Read guide can you do DBT on your ownCan You Do DBT on Your Own? A Realistic Guide to Self-Guided DBT
What self-guided DBT realistically can and cannot do, and how to structure learning DBT skills while waiting for (or instead of) therapy.
Read guide DBT app for BPDThe DBT App for BPD: How App-Based Skills Help With Borderline Personality Disorder
Why DBT is the gold-standard treatment for BPD, what an app can realistically help with, and how to use one between (or before) therapy sessions.
Read guide emotion regulation skillsEmotion Regulation Skills: The DBT Toolkit for Intense Feelings
The DBT skills that reduce how often and how hard intense emotions hit: Check the Facts, opposite action, PLEASE, and more.
Read guide radical acceptanceRadical Acceptance: The DBT Skill for Pain You Can’t Change
What radical acceptance actually means (and doesn’t), why fighting reality multiplies pain, and concrete steps to practice it.
Read guide DEAR MAN DBTDEAR MAN: The DBT Script for Asking for What You Need
DBT’s seven-step script for difficult conversations — asking for something or saying no — with a full worked example.
Read guide distress tolerance skillsDistress Tolerance Skills: Surviving a Crisis Without Making It Worse
The DBT crisis survival toolkit — TIPP, STOP, ACCEPTS, self-soothing — and how to assemble them into a personal crisis plan.
Read guide grounding techniquesGrounding Techniques for Anxiety, Panic, and Dissociation
How to get out of your head and back into the room: 5-4-3-2-1, physical grounding, and mental anchoring, explained properly.
Read guidePractice every skill in one app
DBT-Mind brings the full DBT skills library, guided exercises, mood journal, and crisis support together — free to download, private by design.