DBT skills

If you've ever felt invalidated when someone immediately starts to fix something you just wanted to vent about or poured your heart out to someone only for them to say they can't talk right now, these skills are for you. Here are two questions you can ask to avoid these situations- one for when you want to share something and one for when you were just shared with. Each one helps establish #boundaries and expectations that will avoid misunderstandings and distress, contributing to your relationship effectiveness!

written by Lex, edited by me

written by Lex, edited by me

We all have interpersonal rights. Yup, even you! Swipe through to see our Interpersonal Bill of Rights. Would you add any of your own? How do you feel reading these?

For many of us, flying is a stressful experience. Even more so now due to Covid. I recently took a trip home to visit my parents for the first time since the pandemic started. I used to find flying terrifying but overcame that phobia through therapy and practice. Now it's just....ugh. Here are some tips I learned from my vacation to make your travels as comfortable as possible: -Bring a comfort item like a stuffed animal or blanket. Having this familiar item will help keep you grounded. -Get noise-cancelling headphones. Even cheap ones are worth it just to cut a little of the plane noise out. -Chew gum to pop your ears as the plane rises and descends. -Bring a pillow. You'll probably want to nap to pass the time (or bc you left for the airport at 3:30am like me) and could use some support for your neck. -Distract yourself. Read, watch a movie, listen to music. Do anything to take your mind off your situation. Hope these help your next flight! Stay skillful, Kat

written by Lex, edited by me

written by Eileen, edited by me

Here's a #DBT skill that can calm you down FAST. It's a good skill to use when you're experiencing an extreme emotion like anger, despair, panic, etc. It can even help prevent the use of a target behavior. Swipe through to learn more about #TIPP and get some examples of how to use it.

Ever wonder what your friends in #DBT are saying? Here's your special guide to DBT emoji lingo~~~

I had SO much fun creating this :)

Finding the right psychiatric medication for you can be a lengthy, exhausting process. Many meds take weeks or months to reach full efficacy and if they don't do what you need, it can take weeks to titrate off of them. Not to mention that choosing medication isn't an exact science. That being said, these medications save lives. They have saved MY life. I literally wouldn't be here right now if I hadn't gotten on medication. It took me a long time to find a combination of meds that work for me, and I'm sure they won't work like this forever. Our brains are always changing and so are our environments. Change is life's only constant. Be as patient as you can with your meds. If that's not realistic for you, seek out crisis services in the mean time. For many of us, meds mean hope. Stay skillful, Kat

As the #Olympics wrap up, we wanted to share an Olympics of our own: the #DBT Olympics. We here at #OnlineDBTSkills pride ourselves on being able to relate anything to DBT. We've matched some classic summer Olympic events to a corresponding DBT skill.

I had a TON of fun with this one :)

written by Lex, edited by me