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Mental Health Resources - DBT Self Help

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Mental Health Resources

DBT Self Help is a self-help resource. Even if you’re in a Dialectical Behavioral Therapy program or working with an individual therapist, these resources can help you on your journey in building your life worth living. This page contains various organizations, websites, books, artists, podcasts, Instagram accounts, and more about DBT and beyond.

DBTSelfHelp.com is not affiliated with the organizations or individuals on this list.

Organizations

Mental Health America

MHA is America’s leading community-based nonprofit dedicated to addressing the needs of those living with mental illness and to promoting the overall mental health of all.

National Alliance on Mental Illness (NAMI)

NAMI provides advocacy, education, support and public awareness so that all individuals and families affected by mental illness can build better lives.

National Eating Disorders Association (NEDA)

NEDA is the largest nonprofit organization dedicated to supporting individuals and families affected by eating disorders.

Substance Abuse and Mental Health Services Administration (SAMHSA)

SAMHSA is the agency within the U.S. Department of Health and Human Services that leads public health efforts to advance the behavioral health of the nation.

American Foundation for Suicide Prevention (AFSP)

AFSP is a voluntary health organization that gives those affected by suicide a nationwide community empowered by research, education and advocacy to take action against this leading cause of death.

National Education Alliance for Borderline Personality Disorder (NEABPD)

The mission of NEABPD is to provide education, raise public awareness and understanding, decrease stigma, promote research, and enhance the quality of life of those affected by Borderline Personality Disorder and/or related problems, including emotion dysregulation.

Treatment and Research Advancements for BPD (TARA4BPD)

TARA4BPD is the first non-profit organization devoted to advocacy, research and education for those affected by Borderline Personality Disorder (BPD).

Black Emotional and Mental Health (BEAM)

BEAM‘s mission is to remove the barriers that Black people experience getting access to or staying connected with emotional health care and healing. BEAM does this through education, training, advocacy and the creative arts.

The Boris Lawrence Henson Foundation

The Boris Lawrence Henson Foundation’s vision is to eradicate the stigma around mental health issues in the African-American community.

The Blurt Foundation

The Blurt Foundation is a social enterprise dedicated to helping those affected by depression.

Emotions Matter

Emotions Matter‘s mission is to connect and empower those impacted by Borderline Personality Disorder (BPD) to raise awareness about BPD and advocate for better mental health care.

Active Minds

Active Minds is the nation’s premier nonprofit organization supporting mental health awareness and education for young adults.

Students with Psychosis

Students With Psychosis (SWP) is empowering student leaders and advocates living with psychosis worldwide through collaboration and community building.

Project Lets

Project Lets builds peer-led communities of support, education & advocacy for folks with lived experience of mental illness, trauma, Disability, and/or neurodivergence. They believe that principles of Disability Justice are key components to supporting collective healing and our human rights.

Websites

Behavioral Tech

Behavioral Tech trains mental health care providers and treatment teams who work with complex and severely disordered populations to use compassionate, scientifically valid treatments and to implement and evaluate these treatments in their practice setting. (The official Marsha Linehan company)

Self-Compassion

The Highly Sensitive Person

The Highly Sensitive Person is a website dedicated to Elaine Aron’s concept of the Highly Sensitive Person.

The Body Is Not an Apology

The Body Is Not an Apology is a digital media and education company promoting radical self-love and body empowerment as the foundational tool for social justice and global transformation.

DBT Skills

DBT Skills is a Tumblr blog dedicated to making DBT skills more accessible to all.

Building A Life Worth Living by Marsha Linehan
The BPD Survival Guide by Alexander Chapman and Kim Gratz
Stronger than BPD: The Girl’s Guide to Taking Control of Intense Emotions, Drama, and Chaos Using DBT by Debbie Corso
Beyond Borderline: True Stories of Recovery from BPD edited by John Gunderson and Perry Hoffman
Freedom from Self-Harm by Alexander Chapman and Kim Gratz
Radical Compassion by Tara Brach
Self-Compassion by Kristin Neff
Daring Greatly: How The Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead by Brené Brown

The Highly Sensitive Person by Elaine Aron
Adult Children of Emotionally Immature Parents by Lindsay Gibson
The High Conflict Couple: A DBT Guide to Finding Peace, Intimacy, and Validation by Alan Fruzzetti
The Collected Schizophrenias by Esmé Weijun Wang
The Body Is Not an Apology: The Power of Radical Self-Love by Sonya Renee Taylor
Hyperbole and a Half by Allie Brosh
Talking about BPD: A Stigma-Free Guide to Living a Calmer, Happier Life with Borderline Personality Disorder by Rosie Cappuccino
Homecoming: Overcome Fear and Trauma to Reclaim Your Whole, Authentic Self by Thema Bryant
What Happened to You?: Conversations on Trauma, Resilience, and Healing by Oprah Winfrey and Bruce D Perry, MD, PhD
Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness by Ingrid Fetell Lee
Rock Steady: Brilliant Advice from My Bipolar Life by Ellen Forney (Graphic Novel)
The Happiness Project, Tenth Anniversary Edition: Or, Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun by Gretchen Rubin
Parenting a Child Who Has Intense Emotions: Dialectical Behavior Therapy Skills to Help Your Child Regulate Emotional Outbursts and Aggressive Behaviors by Pat Harvey LCSW-C and Jeanine A. Penzo, LICSW
The Way She Feels: My Life on the Borderline in Pictures and Pieces by Courtney Cook

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Support Groups/Trainings

Family Connections

Family Connections™ is a free, evidence-based, 12-session course that provides education, skills training, and support for people who are supporting a sufferer of Borderline Personality Disorder (BPD)/Emotion Dysregulation (ED) or BPD/ED traits.

BPD Peers in Action

An online support group for those with BPD on Peer Support Central, hosted by Emotions Matter.

Mental Health First Aid

Mental Health First Aid is a skills-based training course that teaches participants about mental health and substance-use issues.

NAMI Support Groups

NAMI has a variety of support groups and trainings for peers, family, members, and veterans.

Self-Injury Recovery Anonymous

Self-Injury Recovery Anonymous is a safe space dedicated to helping those recover from physical self-mutilation

BPD Family Empowerment Skills Workshop

TARA offers this Virtual Family Workshop for families of people with BPD to learn skills to help.

Emotions Anonymous

Emotions Anonymous is a Twelve-Step program for people with emotional issues. It does have a spiritual component.

Anxiety and Depression Association of America Support Group Finder

This page from ADAA helps you find a support group near you or online.

Crazy Head Comics

Matilda (@crazyheadcomics) is a Swedish artist and mental health advocate.

Blessing Manifesting

Dominee (@blessingmanifesting) is a self-care blogger and mental health advocate.

Ruby Etc.

Ruby (@rubyetc_)is an illustrator, cartoonist and author who takes silliness very seriously.

Sarah Andersen Comics

Sarah Andersen (@sarahandersencomics) is a cartoonist and illustrator with several books out now.

The Sad Ghost Club

The Sad Ghost Club (@theofficialsadghostclub) raises awareness for mental health through comics and community.

Hannah Daisy

Hannah Daisy (@makedaisychains) is an artist, occupational therapist, and mental health advocate.

Dani DiPirro

Dani DiPirro (@positivelypresent) is an artist and author who advocates for living a positive life in the present moment.

Alyse Ruriani

Alyse Ruriani (@alyseruriani) is an art therapist with lived experience of mental illness.

Lindsay Braman

Lindsay Braman (@lindsaybraman) is an illustrator who interprets psychological concepts into playful visuals.

Sravya Attaluri

Sravya Attaluri (@sravya_attaluri) is an illustrator, graphic designer, and painter who makes art about mental health and feminism.

What.Is.Mental.Illness

Jade (@what. is.mental.illness) is a special educator and mental illness advocate

The Mind Geek

Sarah Crosby (@themindgeek) is a psychotherapist and “mental note maker.”

Podcasts

Breaking Taboo

Get close, personal, conversational, and sometimes controversial- with Serena Sun, founder and director of Breaking Taboo, as she discusses a variety of topics around mental health, psychology, and wellness.

DBT & Me

From DBT & Me: “We are Kate and Michelle, two mental health therapists in Seattle, WA. We have been teaching DBT groups as a team for years. Whether you’ve never heard of DBT before or are experienced with DBT skills, this podcast is here to help you use DBT skills in your daily life.”

To Hell and Back

This podcast series, “To Hell and Back,” is focused on the nature of hellish experiences in life, how people get into them, and to present and discuss tools for coping with hell and getting out.

Therapy for Real Life

The Therapy For Real Life podcast breaks beyond the traditional therapy hour to adapt research-backed therapy concepts into practical self-care tips and tricks for everyday use.

The Skillful Podcast

The Skillful Podcast explores skills and concepts from Dialectical Behavior Therapy (DBT) and Radically-Open Dialectical Behavior Therapy (RO-DBT) to help listeners reduce emotional suffering, improve their relationships and create the life they want.

Instagram Accounts

Trauma Aware Care

@traumaawarecare provides trauma-informed support for practitioners & survivors.

Therapy for Black Girls

@therapyforblackgirls provides Mental Health Resources for Black girls.

Megha Agnihotri MSW RSW

@brownmillennial.socialworker talks mental health with a South Asian feminist lens.

The Nap Ministry

From @thenapministry: “We examine the liberating power of naps. We believe rest is a form of resistance and reparations.”

Mel (acutepsychotic)

@acutepsychotic is a psychosis, mental health & disability page centering lived experience & celebrating activism.

Trans Folx Fighting Eating Disorders

From @transfolxfightingeds: “We create accessible eating disorder recovery spaces for trans & gender-diverse communities and cultivate allyship in ED/healthcare institutions. ”

Muslims with Eating Disorders

@muslims_eds is an online resource, public platform & safe space promoting & encouraging discourse on this intersectional identity.

Rose Parker (psychosispsositivity)

@psychosispsositivity is an account dedicated to supporting those with psychosis through positive posts.

The Allied Minds Co.

@thealliedminds.co is dedicated to the intersection of mental health & social justice.

Search for:

Mental Health Resources

We aren't the only mental health resource out there. Check out these books, websites, social media accounts, and more for additional support. Read More

DBT Flashcards

Making DBT skills second nature takes practice. Use these flashcards on their page, download your own to print out, or purchase our pre-made set from our shop. Read More

DBT Encyclopedia

DBT has its own lingo which can be hard to understand for beginners. Visit our homemade DBT Encyclopedia to figure out what a term means. Read More

Mindfulness Exercises

Mindfulness practice is key to DBT. You don't have to meditate in silence everyday, though. Try these Mindfulness exercises to guide you. Read More

Diary Cards

Diary cards help track your emotions, urges, behaviors, and skill use. They help you see patterns. Learn how to use them and get samples. Read More

Books We Recommend Reading

To Learn & Practice DBT Skills

DBT Skills Training Manual, Second Edition.
Marsha M. Linehan, 2014.

DBT Skills Training Handouts and Worksheets, Second Edition.
Marsha M. Linehan, 2014.

Building a Life Worth Living: A Memoir 2020.
Marsha M. Linehan, 2020.

DBT for Dummies.
Gillian Galen, PsyD and Blaise Aguirre, MD.

For Couples

High Conflict Couple. A Dialectical Behavior Therapy Guide to Finding Peace, Intimacy, and Validation.
Dr. Alan Fruzzetti. 2006.

What Makes Love Last? How to Build Trust and Avoid Betrayal.
Dr. John Gottman and Nan Silver. 2013.

The Seven Principles for Making Marriage Work: A Practical Guide from the Country’s Foremost Relationship Expert.
Dr. John Gottman and Nan Silver. 2015.

Will I Ever Be Free of You? How to Navigate a High-Conflict Divorce from a Narcissist and Heal Your Family.
Dr. Karyl McBride. 2016

Extraordinary Relationships: A New Way of Thinking about Human Interactions, Second Edition.
Roberta M. Gilbert. 2017.

I Hear You: The Surprisingly Simple Skill Behind Extraordinary Relationships.
Michael S. Sorenson.2017.

Communication in Relationships
Keith Coleman. 2018.

For Parents

Parenting is one of the most challenging and difficult roles you will ever undertake. The selection of books we recommend are some of our favs when it comes to managing your kids’ emotions – as well as your own!

Parenting a Child Who Has Intense Emotions: Dialectical Behavior Therapy Skills to Help Your Child Regulate Emotional Outbursts and Aggressive Behaviors.
Pat Harvey and Jeanine Penzo. 2009.

Sitting Still Like A Frog: Mindfulness Exercises for Kids (And Their Parents).
Eline Snel and Myla Kabat-Zinn. 2013. You can find this book in our waiting room!

Zen Parent Made Easy: How to Teach your Kids Discipline and Responsibility without Yelling and Power Struggles.
Jenny Quinn. 2014.

Balancing the Parenting Styles of Father and Mother: How to Handle Different Parenting Styles in Your Family and Become a Fantastic Parent.
James Wilson. 2014.

Ready, Set, Breathe: Practicing Mindfulness with Your Children for Fewer Meltdowns and a More Peaceful Family.
Carla Naumburg. 2015.

The Mindful Teen: Powerful Skills to Help You Handle Stress One Moment at a Time.
Dzung. X. Vo MD. 2015.

Parenting a Teen Who Has Intense Emotions: DBT Skills to Help Your Teen Navigate Emotional and Behavioral Challenges.
Pat Harvey and Britt Rathbone. 2015.

Relationship Skills 101 for Teens: Your Guide to Dealing with Daily Drama, Stress, and Difficult Emotions Using DBT.
Sheri Van Dijk MSW. 2015.

I Would, but my Damn Mind won’t let me: A Teen’s Guide to Controlling Their Thoughts and Feelings. Jacqui Letran. 2016. (This book won the Literary Classics’ Lumen Gold Medal Award for Young Adult Non-Fiction).

The Self-Compassion Workbook for Teens: Mindfulness and Compassion Skills to Overcome Self-Criticism and Embrace Who You Are.
Karen Bluth and Kristin Neff. 2017.

When Your Daughter has BPD, Essential Skills to Help Families Manage Borderline Personality Disorder.
Daniel S. Lobel. 2017.

For Mindfulness

Wherever You Go, There You Are.
Jon Kabat-Zinn PhD. 2009.

Dr. Kabat-Zinn, a pioneer in the field of mindfulness-based stress reduction, brought meditation into mainstream medicine largely by writing this classic little book. https://experiencelife.com/article/wherever-you-go-there-you-are.

Mindfulness: A Practical Guide to Awakening.
Joseph Goldstein. 2013.

Mindfulness for Borderline Personality Disorder – Relieve Your Suffering Using the Core Skill of Dialectical Behavior Therapy.
Dr. Blaise Aguirre and Dr. Gillian Galen. 2013.

10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works–A True Story.
Dan Harris. 2014.

Mindful Compassion: How the Science of Compassion Can Help You Understand Your Emotions, Live in the Present, and Connect Deeply with Others.
Dr. Paul Gilbert. 2014.

Little Book of Mindfulness: 10 Minutes a Day to Less Stress, More Peace.
Dr. Patricia Collard. 2014.

The Here-And-Now Habit: How Mindfulness Can Help You Break Unhealthy Habits Once and For All.
Dr. Hugh G. Byrne and Dr. Tara Brach. 2016.

Practices for Growing Up Mindful: Guided Meditations and Simple Exercises for Children, Teens, and Families.
Christopher Willard PsyD. 2016.

For Borderline Personality Disorder

The Buddha & The Borderline: My Recovery from Borderline Personality Disorder through Dialectical Behavior Therapy, Buddhism, & Online Dating.
Kiera Van Gelder. 2010.

I Hate You – Don’t Leave Me: Understanding the Borderline Personality.
Kreisman and H. Straus. 2010.

Stop Walking on Eggshells: Taking your Life Back when Someone You Care About has Borderline Personality Disorder.
P Mason and R. Kreger. 2010.

Overcoming Borderline Personality Disorder: A Family Guide for Healing and Change 1st Edition.
Valerie Porr. 2010.

Loving Someone with Borderline Personality Disorder: How to Keep Out-of-Control Emotions from Destroying Your Relationship.
Shari Y. Manning and Marsha M. Linehan. 2011.

Stop Caretaking the Borderline or Narcissist: How to End the Drama and Get on with Your Life.
Margalis Fielstad. 2014.

Borderline Personality Disorder: The Ultimate Practical Approach to Understanding, Coping, and Living with Borderline Personality Disorder.
Emily Laven. 2014.

Borderline Personality Disorder in Adolescents: What to Do When Your Teen has BPD. A Complete Guide for Families.
Dr. Blaise Aguirre. 2014.

This is Not the End. Conversations on Borderline Personality Disorder.
Edited by Tabitha Martin. 2016. (This is a collection of experiences from individuals dealing with BPD).

Beyond Borderline: True Stories of Recovery from Borderline Personality Disorder.
John G. Gunderson and Perry D. Hoffman. 2016.

Stronger Than BPD: The Girl’s Guide to Taking Control of Intense Emotions, Drama, and Chaos Using DBT.
Debbie Corso BSc (author) and Gillian Galen PsyD (foreward) 2017.

TAYA: A case for the diagnosis of Borderline Personality Disorder in children.
Harry Bruell. 2022.

Difficulty Controlling Emotions

Calming the Emotional Storm: Using Dialectical Behavioral Skills to Manage your Emotions and Balance Your Life.
Sheri Van Dijk MSW. 2012.

Mastering Adulthood: Go Beyond Adulting to Become an Emotional Grown-Up.
Lara E. Fielding. 2019.

Eating Disorders

The Eating Disorder Trap: A Guide for Clinicians and Loved Ones
by Robyn L. Goldberg RDN CEDRD-S

End Emotional Eating: Using Dialectical Behavior Therapy Skills to Cope with Difficult Emotions and Develop a Healthy Relationship to Food.
Jennifer Taitz PsyD, 2012.

How Not to Fall Apart: Lessons Learned on the Road from Self-Harm to Self-Care.
Maggy Van Eijk, 2018.

For Inspiration

Braving the Wilderness: The Quest for True Belonging and the Courage to Stand Alone.
Brene Brown. 2017.

How to Be Single and Happy: Science-Based Strategies for Keeping Your Sanity While Looking for a Soul Mate.
Jennifer Taitz, 2018.

DBT Client Books

Nikbook Read City Combook Ozon Labyrinth	McKay M. , Wood J., Brantley J.S. Dialectical behavior therapy. Training Manual for Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Resilience This manual provides a step-by-step guide to achieving long-term change through Dialectical Behavior Therapy. After reading this book, you will learn how to identify an emotional outburst in a timely manner, control it and get out of situations without loss. In addition, the authors offer strategies for long-term work on destructive manifestations of feelings and improving relationships with others and with oneself.
Nikbook Read City Ozon Labyrinth	Linehan M. Dialectical Behavioral Therapy: Skills Training. Handouts and worksheets The book contains handouts and workbooks on the topics: - General Skills - Mindfulness Skills - Interpersonal Effectiveness Skills - Emotional Regulation Skills - Stress Management Skills - Mindfulness Skills The book is intended for consultants of dialectical behavioral therapy, psychotherapists, as well as for those who are undergoing DBT skills
NikBook Labyrinth Ozon Book Book MyShop 9,0006	9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 emotions. Dialectical Behavioral Therapy Skills for Managing Emotions This book is your guide to managing violent emotions calmly and responsibly using the powerful skills of Dialectical Behavioral Therapy. This method combines cognitive behavioral techniques with mindfulness practice to change the way we respond to stressful situations. By practicing these skills, you will be able to stop unnecessary emotional suffering and develop the inner resilience that will help you weather any emotional storm. This book will help you: - Improve your life and experience happiness every day - Let go of unwanted worries and fears - Become better by accepting yourself and others - Overcoming a crisis without letting your emotions take over This book is written for everyone who difficult to manage emotions. It can help anyone who has difficulty coping with their anger, sadness, or anxiety, but is no substitute for a professional therapist.
Nikbook Ozon Combook MyShop Read City Labyrinth	Chapman Alexander L. , Gratz Kim L., Tull Matthew T. deal with anxiety and its accompanying disorders - anxiety, panic attacks, PTSD symptoms, social anxiety, OCD, and more. This book briefly describes the causes and symptoms of disorders and talks about DBT skills to solve the problem. Here you will find exercises that will help you identify your anxiety manifestations and their triggers and successfully deal with us. The book is intended for readers seeking to get rid of various manifestations of anxiety, and can be used as a self-help guide. Psychologists and counselors can use the book as part of therapy during sessions or for self-completion.
Nikbook Combook Ozon MyShop Read City Labyrinth	Reuter K. Dialectical Skills Training PSR Practical Exercises for Coping with Trauma and PTSD Trauma survivors suffering from post-traumatic stress disorder (PTSD) may experience symptoms of anxiety, depression, anger, fear, flashbacks, and even addiction. You are not alone and it is not your fault. Trauma is a normal reaction to distressing and painful events. Fortunately, there are real steps you can take to start healing, and this very helpful book will get you on the right track! This book provides practical exercises to overcome trauma and PTSD using self-awareness, distress tolerance, emotion regulation, dialectical thinking, and interpersonal effectiveness skills. You will learn to live in the present and identify things and situations that trigger. It also describes activities that help you manage stress, calm strong emotions, smooth out conflicts, and overcome unhealthy thoughts in which you are stuck. If you are ready to heal from trauma and start living a fulfilling life, then this book will show you the way!

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