Rejection sensitivity is when someone is highly reactive to the mere hint of being turned down. It often stems from childhood, where a lack of attuned care from parents or caregivers can set a pattern for expecting rejection. This expectation primes people to misread social cues, see hostility or disapproval where there might be none, and react strongly. These overreactions can become a cycle, reinforcing the fear of rejection and negatively affecting long-term behavior. In short, rejection sensitivity ties early life interactions to how we later engage with others. Getting Stuck When we’re o ..read more

I just had the best coffee ever, well so far this month! Yum, coffee. The perfect temperature, rich but not overboard. The pumpkin flavor twirled perfectly with the melted caramel and mocha. Usually, during the Fall, I like to focus on my senses of smell and taste. You might be thinking “Okay, we all like a good pumpkin-flavored something or other during fall, so what?” Well, let me tell ya about perception and a little about our senses and how we can use them together to help our mental health. First, did you know that along with our taste sense, we also use our sense of smell & our trig ..read more

..Affirmations are phrases that are meant to help bolster your self-confidence and self-love. The idea is to choose a few that speak to you and then repeat them to yourself regularly either in time of distress or calm. It may feel uncomfortable at first because you may be unfamiliar with treating yourself with such kindness. Maybe you feel you don’t deserve it or you don’t believe what you’re saying is true. This takes practice. You don’t have to believe in it at first but you’ll become more comfortable over time with practice. And if you practice and practice and still don’t connect with t ..read more

Dialectical Behavior Therapy has its own set of terminology. It can be confusing and inaccessible, especially when you’re just beginning. Don’t worry, though, DBTselfhelp has your back. We’ve created an encyclopedia! It’s a key to help you figure out what the h*ck DBT is talking about. DBT Lingo Dialectics Dialectics is the idea that two opposing things can be true at once. This knowledge is central to Dialectical Behavior Therapy. It helps reduce Black-and-White Thinking and may take some time to accept. For example, one Dialectical DBT mantra is ‘I am doing the best that I can AND I c ..read more

Use these DBT Flashcards to help review your DBT skills!     Search for: Additional Resources 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 ..read more

Use these online DBT flashcard decks to help review your DBT skills!   Mindfulness Flashcards 5 Distress Tolerance Flashcards 5 Emotion Regulation Flashcards 5 Interpersonal Effectiveness Flashcards 5 Search for: Additional Resources 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 o ..read more

Use these DBT Flashcards to help review your DBT skills!       Search for: Additional Resources 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 Encyclope ..read more

Use these DBT Flashcards to help review your DBT skills!   Search for: Additional Resources 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 ..read more

Use these DBT Flashcards to help review your DBT skills!     Search for: Additional Resources 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 ..read more

Diary Cards are a key component of Dialectical Behavioral Therapy. These mood, behavior, and skills trackers are meant to help you notice patterns and keep DBT skills at the front of your mind. A diary card is a paper (or an app!) on which you record what skills you used each day of the week, rate your different emotions, and track target behavior usage. It is meant to be filled out every day. Structure Diary cards usually have two sections. The following example is the “traditional” diary card shared in Linehan’s workbook. One section (right) has boxes to rate your various emotions on a ..read more