The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & ... Tolerance (New Harbinger Self-Help Workbook)

Author: Matthew McKay, Jeffrey C. Wood, Jeffrey Brantley
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The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & ... Tolerance (New Harbinger Self-Help Workbook)


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by SaveTheEmpire   2019-01-13

Haven't opened it yet but I have this one sitting on my desk:

by kittypiddle   2019-01-13

I bought this one:

I’m still in chapter one. It’s a lot of work and I’m not the most motivated individual. Maybe we can be study buddies?

by hurt_kid   2019-01-13

You can always give this workbook a try to learn a few DBT skills:

It does get much better once you're able to work through your troubles! Try to avoid alcohol and other drugs (even weed). Nobody is perfect, but they do tend to worsen symptoms.

Then a lot of the stuff that BPD can make impossible to do: eat healthy, get a regular schedule (sleeping), 3 meals a day, try to get a little physical activity in (even 15 mins of walking is better than nothing). If you can at least get a check-up with a doctor, that helps a lot too. Sometimes physical ailments can worsen BPD.

Above all, it is beatable! One of the biggest things is to try to get past black-and-white/all-or-nothing thinking. That one is really hard. That's the big thing that individual DBT tries to get you past. There's also a group component that teaches you the four skills the workbook gives you.

by Untouchable-joy   2018-11-10

Changing thought and behavioral patterns are actually what CBT and DBT therapy were created for. If you don’t want to see a therapist to help you, there’s lots of work books you can do on your own. It’s proven very effective, it’s actually the most commonly used therapy (though part of that is it’s also quick.) It’s helped both myself with PTSD/bipolar/social anxiety and my mother who had BPD. Disclaimer: it’s not fun or easy, but it’s easier than trying to change on your own. Here’s a really good DBT workbook.

by EggumSchmeggy   2018-11-10

I wish i could help you more.. I deal with a lot by using dbt skills.

The actual book has helped me a lot, but i had found a free pdf version while using the computer. They get uploaded and taken down regularly.. It really helps to retrain your thoughts to not break yourself down. Like if you do the best you can and failed thats okay just dont make yourself feel worse by constantly replaying what could have gone better or why you suck and that youll never succeed. That is literally the key go having a good life; training your mind to acknowledge negative thoughts and actually learning how to replace them with good ones. Everyone knows it yet we all get lost on how to replace the we wont allow ourselves to change them.

If i were yoy i wouldnt stop posting what happens even if you think you know what everyone will say it never hurts to have people remind you that youll get through something and that youre worth something and you deserve to be happy. And it potentially could reach someone who is experiencing something similar and help them or it reaches someone and stops them from getting into a similar situation.

by the_itsb   2018-11-10

Hey there, we have something in common, I was smoking for the same reason! Weed was great for helping me gain some perspective and turn down the noise in my head and heart, but I want to learn to do that myself, without chemical aid, so here I am. I'm copying some stuff from another comment I made about what is helping me out, in case any of these things might appeal to you:

  • Meditation - I started using the Headspace app in the mornings, and then meditating independently throughout the day as needed, and it definitely helps to get some perspective on (and distance from) the cravings, the boredom, the self-judgment and other weirdness in my head, etc.

  • The Dialectical Behavior Therapy Workbook is really helping me develop skills (in addition to meditating) to deal with life sober, instead of having a smoke or a drink to chill.

  • The Untethered Soul: The Journey Beyond Yourself is great for the philosophy/spiritual side of it. Separating myself from my thoughts and emotions - learning that I am not my anger, my depression, my anxiety, that I am not my obsessive thoughts - is something I need a lot of help with, and this is really hitting the spot.

Also wanted to second the suggestions from others for exercise, that is really helpful for me, too.

Good luck! I believe in you. ��

by xhumptyDumptyx   2018-11-10

Sorry for the late response, if you haven't bought any yet this is the one I tried.

For CBT:

and for DBT:

I haven't tried the DBT one, but someone who's anxiety is likely worse than mine, tried it and recommended it to me. It also seems to be the most recommended DBT book on the interwebs.

by universemessages   2018-11-10


I recommend it for sure :)

by RedditAccountFor2018   2018-11-10

I recommend this book to nearly everyone with anxiety/depression/anger issues. Check it out. Its helped me immensely!

It may feel stupid at first but if you take it to heart, and actually stay committed I promise you'll come out a better person.

by nknwnbrdrln   2018-11-10

You might be able to find a therapist on here that specializes in it: I recommend asking if they've used it before, some people say they specialize in all kinds of things but dont actually have experience, and someone who is not experienced with BPD will have a hard time. Mentalizing therapy and Transference-focused therapy are also used for BPD.

Below are links that really helped me, that I sometimes send to people here who don't have easy access to DBT:

A good DBT workbook:

The book we used in DBT group is Marsha Linehan's DBT skills training book:

When I was waiting for therapy to start I soaked up as much info as I could in video form on youtube, which I actually found more helpful than DBT in terms of feeling real validation and emotional healing.

I found a torrent of From Chaos to Freedom which is basically Marsha Linehan (creator of DBT) teaching the skills herself. I like her, she’s pretty weird. Here’s a clip: “If it lasts forever and you think it’s a crisis... it’s your life, it’s not a crisis”

Tons of short videos of experts talking about borderline and DBT:

This one is full of lectures (many by the same experts) on more specific topics that I really liked:

Also, I posted a thing on splitting a while back that might be helpful, idk:

Hope this helps :) Sorry for all the links - I was soaking up info like a sponge when I was first diagnosed.