Marsha linehan worksheets | | Dialectic Behavioral Therapy (DBT) Self Help

"The bottom line is that if you are in hell, the only way out is to go through a period of sustained misery. Misery is, of course, much better than hell, but it is painful nonetheless. By refusing to accept the misery that it takes to climb out of hell, you end up falling back into hell repeatedly, only to have to start over and over again." -Marsha Linehan (creator of DBT) <3
I love this quote from Marsha on the process of BPD recovery through radical acceptance. To heal, we have to face our traumas head on and sit in them. Identifying them, processing them, and making rational sense of them is one of the best ways to recover from BPD. As someone who tends to avoid my emotions, this work is quite daunting to say the least. But I can say that so far it has been so very healing.
Feel free to check out our Hope4BPD community <3

"The bottom line is that if you are in hell, the only way out is to go through a period of sustained misery. Misery is, of course, much better than hell, but it is painful nonetheless. By refusing to accept the misery that it takes to climb out of hell, you end up falling back into hell repeatedly, only to have to start over and over again." -Marsha Linehan <3

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).
Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".
What is one thing you can do to accept today as it is?
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Additional Resources
🔹 Reality Acceptance Skills/Radical Acceptance
🔹 Distress Tolerance Skills
This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

I’m part of a Peer DBT Group and after today’s session I’m in tears over how powerful these skills are. The blunt, Soviet-style handouts are deceptively simply. From the black and white pages jump massive ideas, or simple ones. Whichever I need in that moment.
Sobriety saved my life and DBT has changed my life. It is the instruction manual for life I always wanted. Thank you to Marsha Linehan her colleagues and patients.

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).
Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".
What is one thing you can do to accept today as it is?
-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-
Additional Resources
🔹 Reality Acceptance Skills/Radical Acceptance
🔹 Distress Tolerance Skills
This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

I've been through Marsha's original worksheets at my local clinic but am now starting on the green workbook. I would love to join a support group. Does anyone know of any free online support groups? TIA

So today's my birthday (almost over but not quite) and I was thinking about buying myself a DBT book. I'd like to get one of Marsha Linehan's books since alot of people have recommended her but I'm not sure if I should get the manual or the handouts and work sheets.
I assume they're separate but work best together. I was wondering if the manual had worksheets covered in the handouts book or vice versa. I understand the manual is expensive but I have a preference for physical reads. Can anyone recommend which would be best? I am looking for myself, not to start a group so any advice is appreciated!

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).
Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".
What is one thing you can do to accept today as it is?
-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-
Additional Resources
🔹 Reality Acceptance Skills/Radical Acceptance
🔹 Distress Tolerance Skills
This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

She has dementia, but I sat with her and held her hand, told her how much DBT changed my life and continues to help me every day, and we practiced a few mindfulness skills. It was truly an honor for me to be in her presence

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).
Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".
What is one thing you can do to accept today as it is?
-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-
Additional Resources
🔹 Reality Acceptance Skills/Radical Acceptance
🔹 Distress Tolerance Skills
This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

Here's a summary of the books:

"Get Me Out of Here" by Rachel Reiland: A memoir written by a person diagnosed with BPD, focusing on their experiences in therapy sessions.
"The Buddha and the Borderline" by Kiera Van Gelder: Another memoir detailing the author's journey with BPD and how she incorporates Buddhism into her recovery.
"Building a Life Worth Living" by Marsha Linehan: Marsha Linehan's memoir, providing insight into the development of Dialectical Behavior Therapy (DBT) and how it can be applied to one's life.
"I Hate You, Don't Leave Me" by Jerold J. Kreisman and Hal Straus: This book combines diagnostic criteria with real-life stories, offering insight into BPD from both emotional and medical perspectives.
"The Borderline Personality: Vision and Healing" by Nathan Schwartz-Salant: Written from a Jungian perspective, this book offers understanding and compassion for individuals with BPD.
"The Dialectical Behavior Therapy Skills Workbook" by Matthew McKay, Jeffrey C. Wood, and Jeffrey Brantley: A workbook providing practical exercises and skills for managing emotions and behaviors associated with BPD.
"The Borderline Personality Disorder Toolbox": A resource offering practical tools and strategies for coping with BPD symptoms.
"The Mindfulness Solution for Intense Emotions" by Cedar Koons: A guide to using mindfulness practices to manage intense emotions commonly experienced by individuals with BPD.
"Mindfulness for Borderline Personality Disorder": Another resource focusing on mindfulness techniques tailored specifically for individuals with BPD.
"Calming the Emotional Storm" by Sheri Van Dijk: A book offering strategies for managing emotions and reducing emotional reactivity, which can be particularly helpful for individuals with BPD.

These books vary in their approaches, from memoirs to self-help workbooks to resources focusing on specific therapeutic techniques like DBT and mindfulness. Depending on your preferences and needs, you might find one or more of these books helpful in your journey with BPD.

Here's a summary of the books:

"Get Me Out of Here" by Rachel Reiland: A memoir written by a person diagnosed with BPD, focusing on their experiences in therapy sessions.
"The Buddha and the Borderline" by Kiera Van Gelder: Another memoir detailing the author's journey with BPD and how she incorporates Buddhism into her recovery.
"Building a Life Worth Living" by Marsha Linehan: Marsha Linehan's memoir, providing insight into the development of Dialectical Behavior Therapy (DBT) and how it can be applied to one's life.
"I Hate You, Don't Leave Me" by Jerold J. Kreisman and Hal Straus: This book combines diagnostic criteria with real-life stories, offering insight into BPD from both emotional and medical perspectives.
"The Borderline Personality: Vision and Healing" by Nathan Schwartz-Salant: Written from a Jungian perspective, this book offers understanding and compassion for individuals with BPD.
"The Dialectical Behavior Therapy Skills Workbook" by Matthew McKay, Jeffrey C. Wood, and Jeffrey Brantley: A workbook providing practical exercises and skills for managing emotions and behaviors associated with BPD.
"The Borderline Personality Disorder Toolbox": A resource offering practical tools and strategies for coping with BPD symptoms.
"The Mindfulness Solution for Intense Emotions" by Cedar Koons: A guide to using mindfulness practices to manage intense emotions commonly experienced by individuals with BPD.
"Mindfulness for Borderline Personality Disorder": Another resource focusing on mindfulness techniques tailored specifically for individuals with BPD.
"Calming the Emotional Storm" by Sheri Van Dijk: A book offering strategies for managing emotions and reducing emotional reactivity, which can be particularly helpful for individuals with BPD.

These books vary in their approaches, from memoirs to self-help workbooks to resources focusing on specific therapeutic techniques like DBT and mindfulness. Depending on your preferences and needs, you might find one or more of these books helpful in your journey with BPD.

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).
Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".
What is one thing you can do to accept today as it is?
-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-
Additional Resources
🔹 Reality Acceptance Skills/Radical Acceptance
🔹 Distress Tolerance Skills
This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

I've read "Building a Life Worth Living" by Marsha M. Linehan (creator of DBT); great book, but it was more of a memoir, which I didn't realize before reading.
I also read most of "I Hate You, Don't Leave Me". Honestly, not recommended, because it seems to come from a more outsider point of view of understanding someone with BPD, not actually experiencing it. And I sensed some stigma there.
Any book (or even movie) recommendations for help with symptoms?

Dialectical Behavior Therapy (DBT) was formulated by Marsha Linehan, my hero who suffered from Borderline Personality disorder (BPD) in her teens (just like I am now!).
DBT is an effective therapy for BPD, a disorder which is often said to overlap all mental health disorders (quoting my old Abnormal Psychology teacher here).
Now, months later after learning so much more about BPD, I realised maybe we with BPD have just more intense emotions and more symptoms? But not just that, maybe all humanity 'has BPD' to a lesser extent (just my thoughts as a psychology learner).
After all, don't we all suffer from erratic emotions, thinking about harming ourselves, not knowing who we are doing what on this planet? Sometimes it is paranoia, sometimes emptiness! And when you are angry, oh my God, don't even get me started on how angry you can be!
That being said, the motive of this post is to introduce DBT to all, not just those with BPD, in order to promote mental well being for all.
Basically, DBT is a life skill, that can help every single one of us!
Just to give you a glimpse of what it contains, DBT has mindfulness as an essential skill, something which meditation and spirituality promotes. So why not give it a try?
Here is your link for trying it out for yourself!
https://drive.google.com/file/d/1vtT7VdOTHUmSl40F-GxXnMuYNyaPPGIe/view?usp=sharing
In case you are feeling generous, you can go through this website and drop your email for mental health email subs-
Download Resources for Mental Health - Inner Peace Is Important

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).
Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".
What is one thing you can do to accept today as it is?
-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-
Additional Resources
🔹 Reality Acceptance Skills/Radical Acceptance
🔹 Distress Tolerance Skills
This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

- I am 31F, 5'6, 155 lbs, caucasian.
- Diagnosed with bipolar 1 disorder, ADHD, anxiety, depression, SAD, and SUD (alcohol and cocaine, in remission for a little over two years.) These diagnoses tend to change - every doctor has their own opinion, I have seen at least 10 different doctors if not more over the last 15 years.
- Sometimes I feel as though I am not fully present, or that I am watching my hands do things. I look at my lovely boyfriend and wonder who he is, or why his face looks like that, and wonder if his face always looked that. I don't remember his face looking like that. I start to feel very angry at him and I pick fights about generally benign things and I want to punch a wall. I cry and I want to be left alone. If I have to go to work I am so scared and anxious that coworkers comment on my shaking hands. Sometimes I see things out of the corner of my eyes, similar to when I was withdrawing from alcohol. My chest is CONSTANTLY tight, sometimes breathing hurts my back There are good days, and when things are good, I am certain they will never be bad again because they are just SO good, but recently they have all been bad. I don't leave the house. When I drive I'm scared I'm going to crash the car
- I can generally think critically outside the moment (thanks Marsha Linehan) and convince myself that what is happening isn't forever, so I don't feel as though I am at risk of hurting myself or others
- meds: 300 mg wellbutrin, 50 - 200 mg topiramate, 350 mg oxcarbazine, 900 mg lithium, 20 mg buspar (this is new, and I feel as though my anxiety has worsened since adding it)
- supplements: magnesium, chromium, inositol, zinc, copper, biotin, adrenal cortex, turmeric, apple cider vinegar, berberine, probiotic
- I did genesight testing and found I am resistant to SSRIs
- I smoke cigarettes and I have high cholesterol. I have terrible PMS. I have long suspected I have PCOS and had testing done but the results were borderline, and no one told me that taking biotin could change your results.

Thank you for your consideration and taking the time to read this.