How Can I Learn DBT Skills?

If you want to learn how to better understand yourself, cope with your emotions, communicate with others, or get more joy, you’re in the right place!

Dialectical Behavior Therapy (DBT) teaches dozens of evidence-based, concrete, mental health skills for all of these goals and more. And, you can learn them on your own—even without a therapist! I’ve listed my favorite resources below.

Please note: if you struggle with BPD, self-harm, addiction, frequent dissociation, or impulsive behaviors that cause you problems, you are likely to benefit from real DBT with a licensed therapist. The resources here can help while you find a DBT therapist to work with.

Want to learn more about “real” DBT? Check out this page.

Blue and orange book cover titled 'Self-Directed DBT Skills: 3-Month DBT Workbook,' co-authored by Kiki Fehling, PhD and Elliot Weiner, PhD.
Pastel rainbow-colored box of cards titled 'DBT Cards for Coping Skills' by Kiki Fehling, PhD.

Learn DBT Skills Through Reading

My book Self-Directed DBT Skills: 3-Month DBT Workbook* provides walk-through instructions and concrete practices for all of the core DBT skills.

My deck of DBT Coping Cards* breaks down the skills into even smaller bites, teaching all of the DBT skills one by one.

This bookshop.com shop* and this amazon shop* have all of my favorite books for learning DBT skills.

Now Matters Now offers concrete guidelines and tips for how to practice DBT skills in your daily life.

DBTSelfHelp.com is one of the largest websites online with DBT information.

Learn DBT Skills Through Listening

Some DBT-related podcasts:

  • I provide an overview of DBT and DBT skills in this Psych Talk episode.

  • To Hell and Back: hosted by an expert DBT psychiatrist Dr. Charlie Swenson, this podcast focuses on how DBT can help people cope with the stressors and tragedies that life throws at them.

  • Therapists in the Wild: hosted by two DBT therapists, this podcast provides real-life examples of how the skills work in the therapists' lives. They've finished recording episodes (sadly!), but it's still a great podcast for learning.

  • DBT and Me: hosted by two DBT therapists, this podcast covers many DBT topics and skills.

There’s also an Audible audiobook version of DBT Made Simple* by Sheri Van Dijk’s, as well as DBT For Dummies* by Drs. Blaise Aguirre and Gillian Galen.

Learn DBT Skills Through Watching

The DBT-RU YouTube channel provides dozens of short, animated videos teaching DBT skills. From the amazing Drs. Shireen Rizvi and Jesse Finkelstein.

Now Matters Now offers videos and other resources for learning DBT skills.

I have a YouTube Channel with videos about DBT skills and other mental health information.

Learn DBT Skills Through Support Groups (Not Therapy)

Now Matters Now also offers peer support groups that often focus on DBT-inspired skills.

Therahive is an online DBT skills group with coaching, if you want some structured support.

The DBT Self-Help Reddit can provide some support during self-learning. They also have an associated discord for more accountability and community.

*The above asterisked links are affiliate links, and I may receive a commission if you purchase through them.