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

Category: Mental Health
Author: Matthew McKay, Jeffrey C. Wood, Jeffrey Brantley
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by considerthepineapple   2019-08-24

The two I found the most useful are This one which is the first one I started with. Once I went through that book I then got This one along with the manual. I then got myself this diary to keep track of using the skills.

I didn't find all the activities helpful, I think it's about picking and choosing what feels good/works best for you.

by FertilityHotel   2019-08-24

Same. I just live in tunnel vision half the time and need in my face reminders that things can change and I do have some control over my life. Is it this book?

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

by throwaway-person   2019-08-24

This is a lot more common than you might think, including outside of Asian families. r/cptsd was a massive help to me in figuring out my issues, I hope it can help you too. (C (complex) PTSD differs from regular PTSD in that it is instilled over an extended period of time, especially (but not exclusively) a formative one like childhood. Abusive adult relationships can cause cptsd but it seems slightly less common than parents causing it during childhood.)

One of the therapeutic treatments for cptsd is DBT (dialectical behavioral therapy), basically distress tolerance training. The DBT Workbook that was used by the therapists leading the DBT therapy group I attended is available on Amazon at 13.59usd, and I spotted a digital PDF version on ebay at the moment for 3.99usd.

Of course I must recommend getting into general therapy, and learning about your other options for specific types of therapy. DBT is just one piece of the healing puzzle, (another one to try is EMDR) but if you can't access general therapy or face a long wait for access, the book is a great start.

by aliciamc   2019-07-21

This one!

It's challenging the shit out of me to do it, but it seems to be helping. I also dove back into Love Me, Don't Leave Me last night, which is a really good book about negative self concept and how it affects relationships!

by GetOffMyLawn_   2019-07-21

They look okay. Keep them clean. If they get red and swollen then a little topical neosporin or bacitracin can be used.

Please find a different way to deal with this need. Like put rubber bands around your wrist and snap them. Check out this book They have a whole list of alternatives to cutting that are less damaging

by SiCoSa   2019-07-21

If you wanna start now you can order this book that is amazing and the one my group used.

by [deleted]   2019-07-21

I'm 29 and was diagnosed this year. It literally explained the chaos with emotions and friendships that my 20's was. Honestly, I'm a bit jealous that you have been diagnosed at such a 'young' age. I've burned friendships and relationships and it makes me sick to look back at things.

All we can do now is do our best. Relationships will still be difficult, but the more aware we are of how we think/process things, the better the outcome will be.

I recently bought this DBT book and it's been helping me a lot, so check it out.

by hurt_kid   2019-07-21

There's a couple of options that can help similar to what you'd get in therapy and teach you a few of the skills you might learn in therapy. One common option is anger management classes. One of the diagnostic criteria of BPD is "Inappropriate, intense anger or difficulty controlling anger (e.g., frequent displays of temper, constant anger, recurrent physical fights)". You don't have to be the stereotypical angry guy to want to consider going to one of these classes. A woman who may turn to anger over other emotions can also benefit from anger management. The skills are the same that a therapist might teach you, so it is something to try!

It's extremely common to have problems with substances when you're living with BPD, and it tends to make BPD symptoms worse. AA and NA are two great options for getting away from substances and it can very much improve symptoms just getting off of those. However, these also function a bit like a loose group therapy and support group option as well.

There's also self-help DBT workbooks. DBT is hella hard. You could spend a year going through it and still have a hard time with it. A workbook like this one can help you out. If you're strapped for cash, you could always check out a torrent tracker for a PDF (yo-ho-ho).

by jimmybob479   2019-07-21

It did - I like this one The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & ... (A New Harbinger Self-Help Workbook)

by jedifreac   2019-07-21

In the region where I work, getting into any DBT program (adherent or informed) is super challenging due to lack of availability. For someone with "fleas" I'm more inclined to assign skills group content as homework, such as using this book:

by TheFleshIsDead   2019-07-21

For identity, relationships and emotions the gold standard is this:

I believe in spirituality but 5D, ascension, new earth, benolevant aliens, love and light, flat/hollow earth are all psyops or at least just BS from mentally unbalanced people.

The only spirituality books worth it are found at crystal shops unless you go the religious route.

by motes_   2019-07-21

This is a very practical book. Helped give me lots of practical ways to prevent the falling back into dark places.

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

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 :)