Want to Beat Anxiety? Try These Incredible DBT Skills!

Feeling Trapped by Anxiety? You’re Not Alone.

Anxiety can feel like a constant shadow—looming over your thoughts, your decisions, and even your ability to enjoy the little moments in life. Whether it’s a racing mind before a big event, the overwhelming urge to avoid certain situations, or the physical discomfort of a pounding heart and tight chest, anxiety can seem impossible to escape.

The good news? You don’t have to live this way. Dialectical Behavior Therapy (DBT) offers a powerful set of tools designed to help you take control of your anxiety. Unlike quick fixes or surface-level solutions, DBT provides skills you can use every day to face challenges head-on, calm your mind, and build confidence over time.

What makes DBT so effective is its practical, action-oriented nature. This isn’t about simply talking through your feelings—it’s about learning strategies to regulate your emotions, tolerate discomfort, and navigate life with clarity and calm. From mindfulness practices that help you stay grounded in the moment to techniques for managing overwhelming situations, DBT equips you with a toolbox for handling anxiety in all its forms.

In this post, we’re diving into some of DBT’s most incredible skills—ones you can start using today to reclaim your peace of mind. Whether your anxiety feels like a daily battle or something that sneaks up on you unexpectedly, these skills will empower you to take control and thrive.

Ready to take the first step toward beating anxiety? Let’s explore the DBT techniques that could change everything for you.

Skill Spotlight: Mindfulness for Interrupting Anxious Spirals

Anxiety thrives on pulling you away from the present moment. Instead of focusing on what’s real and happening right now, your mind is dragged into cycles of “What if?” thoughts or replays of past events. Mindfulness, a cornerstone of Dialectical Behavior Therapy (DBT), offers a lifeline by helping you step out of the chaos and return to the present moment.

Mindfulness isn’t about clearing your mind or forcing yourself to feel calm. It’s about learning to observe your thoughts and feelings without judgment, giving you the clarity to respond thoughtfully instead of reacting impulsively.

What is Mindfulness in DBT?

In DBT, mindfulness is the foundation of all other skills. It helps you become more aware of your thoughts, emotions, and physical sensations so you can respond to anxiety with intention rather than letting it take over.

The three core mindfulness skills in DBT are:

1. Observe: Notice your thoughts, feelings, or surroundings without trying to change or judge them.
   
   
2. Describe: Put words to your experience (e.g., “My heart is racing,” or “I’m feeling nervous”). Labeling emotions can reduce their intensity.
   
   
3. Participate: Engage fully in the present moment. Whether you’re cooking, walking, or talking to someone, focus on the experience without distractions.

Why Mindfulness Works for Anxiety

Anxiety often gains power when we ruminate on the past or catastrophize the future. Mindfulness disrupts this pattern by grounding you in the here and now.

For example, if you’re overwhelmed by worry about an upcoming event, mindfulness helps you focus on what you can do right now rather than spiraling into “What if?” scenarios. Instead of avoiding or overthinking, you create space to breathe, observe, and respond calmly

Practical Mindfulness Skills for Anxiety

Here are some mindfulness techniques you can practice to interrupt anxious spirals:

1. Wise Mind Breathing:
   • Find a quiet place to sit.
   • Inhale deeply for 4 counts, hold your breath for 4 counts, and exhale slowly for 6 counts.
   • As you breathe, focus on the sensations in your body—your chest rising and falling, the air moving in and out. This centers your mind and reduces racing thoughts.

2. Five Senses Exercise:
   Use your senses to ground yourself in the present moment:
   • 5 things you can see (e.g., a tree, a book, your hands).
   • 4 things you can touch (e.g., your clothing, a chair).
   • 3 things you can hear (e.g., birds, a fan).
   • 2 things you can smell (e.g., a candle, fresh air).
   • 1 thing you can taste (e.g., coffee or gum).
     
     
3. Mindful Observation:
   • Choose a simple object near you, like a plant, a pen, or your coffee mug.
   • Spend 1–2 minutes noticing its details—its shape, texture, colors, and even how it feels in your hands. This practice helps you shift from anxious thoughts to the physical world around you.

Case Study: Rachel’s Experience with Mindfulness

Rachel, a nurse, often felt consumed by anxiety during her hectic hospital shifts. Her mind raced with thoughts like, “What if I make a mistake?” or “I’ll never catch up on everything.”

Her therapist introduced her to Wise Mind Breathing, and it became her anchor during stressful moments. When Rachel felt panic building, she took a few minutes to breathe deeply, observe her racing thoughts, and focus on her physical sensations. This practice helped her reset and return to her tasks with greater clarity and calm.

Simple Ways to Incorporate Mindfulness Daily

• Mindful Walking: During your next walk, notice the feeling of your feet touching the ground, the sound of your steps, and the rhythm of your movement.
  
  
• Mindful Eating: Take your time with a snack or meal. Focus on its taste, texture, and aroma, engaging fully with the experience.
  
  
• Morning Check-In: Spend 2–3 minutes each morning observing your emotions and setting an intention for the day.

Distress Tolerance: Surviving Anxiety When It Feels Overwhelming

Anxiety can feel like a tidal wave, crashing over you with a force that seems impossible to escape. In those intense moments, your instincts might tell you to avoid the situation, lash out, or completely shut down. DBT’s distress tolerance skills are designed to help you ride the wave of anxiety without letting it control your actions or make the situation worse.

Unlike mindfulness, which focuses on staying present and observing, distress tolerance skills are about survival—getting through moments of intense anxiety in healthy, effective ways. These skills provide immediate tools to calm your body and mind, so you can face the situation with more clarity and control.

What Are Distress Tolerance Skills?

Distress tolerance skills are short-term strategies for managing emotional crises and reducing the intensity of overwhelming feelings. They’re not about solving the root cause of your anxiety—they’re about stabilizing yourself so you can handle the situation without spiraling.

Here are some of the most effective distress tolerance techniques from DBT:

1. TIPP: A go-to tool for calming your body and regulating your emotions quickly.
   • T (Temperature): Apply cold water or an ice pack to your face to activate your body’s relaxation response.
     
     
   • I (Intense Exercise): Engage in short bursts of physical activity like running or jumping jacks to release nervous energy.
     
     
   • P (Paced Breathing): Slow your breathing by inhaling for 4 counts and exhaling for 6–8 counts.
     
     
   • P (Paired Muscle Relaxation): Tense and release different muscle groups to let go of physical tension.
     
     
2. Self-Soothing with the Five Senses: Shift your focus from racing thoughts to calming sensory experiences.
   • Sight: Look at something soothing, like nature or a calming image.
   • Sound: Listen to calming music, white noise, or nature sounds.
   • Touch: Hold a comforting object, like a soft blanket or a stress ball.
   • Smell: Use a soothing scent, such as lavender or eucalyptus.
   • Taste: Sip on tea, chew gum, or savor a piece of chocolate.
     
     
3. Radical Acceptance: Acknowledge the reality of the situation without fighting it, even if you don’t like it. This mindset reduces the emotional struggle and helps you focus on what’s within your control.

Why Distress Tolerance Works for Anxiety

Anxiety often feels unbearable because it triggers both your mind and body—racing thoughts, a pounding heart, and tense muscles. Distress tolerance addresses these physical and emotional symptoms simultaneously, helping you regain a sense of calm and control.

For instance, using TIPP can reduce the physiological effects of anxiety, like a racing heart or shaky hands. Meanwhile, self-soothing techniques redirect your attention to pleasant sensations, giving your mind a break from anxious thoughts.

Case Study: David’s TIPP Success

David, a college student, struggled with severe test anxiety. Before every exam, his heart raced, his hands trembled, and his mind spiraled into thoughts like, “I’m going to fail. I can’t do this.”

His therapist introduced him to TIPP, and it became a game-changer:

• Temperature: Before an exam, David splashed cold water on his face, which helped lower his heart rate and calm his body.
  
  
• Paced Breathing: While waiting for the exam to begin, he focused on slow breathing to steady his nerves.
  
  
• Paired Muscle Relaxation: In his seat, David tensed and relaxed his fists, shoulders, and jaw to release physical tension.

With these tools, David found that his anxiety didn’t disappear, but it became manageable. He was able to walk into his exams feeling more grounded and focused.

Practical Distress Tolerance Exercises You Can Try

1. Ice Cube Hold: Hold an ice cube in your hand and focus on the sensation of the cold. This shifts your focus from overwhelming thoughts to a physical, present experience.
   
   
2. STOP Skill:
   • S: Stop what you’re doing—don’t let anxiety drive impulsive actions.
   • T: Take a step back to pause and breathe.
   • O: Observe your thoughts, feelings, and surroundings without judgment.
   • P: Proceed mindfully, choosing a response that aligns with your goals.
     
     
3. Radical Acceptance Statement: Repeat to yourself, “I don’t have to like this, but I can handle it.” This shift in perspective reduces emotional resistance and helps you face the situation calmly.

Why Distress Tolerance Skills Are Game-Changers

Life is full of moments that trigger anxiety—unexpected deadlines, tough conversations, or even everyday stressors. Distress tolerance skills empower you to face those moments head-on without being overwhelmed. They give you the tools to stabilize yourself in the short term so you can approach challenges with clarity, confidence, and purpose.

Emotion Regulation: Taking Charge of Your Emotional Experience

Anxiety often feels like a runaway train—your emotions spiral out of control, pulling you into a cycle of fear, avoidance, and exhaustion. DBT’s emotion regulation skills are designed to put you back in the driver’s seat. Instead of being controlled by your emotions, you learn to understand, manage, and even change how you respond to them.

Emotion regulation isn’t about suppressing anxiety or pretending everything is fine. It’s about building emotional resilience so that anxiety doesn’t overwhelm you. These skills help you reduce emotional vulnerability, handle stressful situations with clarity, and cultivate a more balanced mindset over time.

What is Emotion Regulation in DBT?

Emotion regulation is the ability to:

1. Recognize and Name Emotions: Understand what you’re feeling and why.
   
   
2. Prevent Emotional Vulnerability: Address the factors that make you more likely to feel overwhelmed (e.g., poor sleep, lack of self-care).
   
   
3. Change Emotional Responses: Learn techniques to reduce the intensity of emotions like anxiety and choose responses that align with your goals.

By mastering these skills, you can stop anxiety from spiraling and respond thoughtfully to life’s challenges.

Core Emotion Regulation Skills

1. ABC PLEASE:
   This acronym highlights self-care practices to reduce emotional vulnerability:
   • A: Accumulate positive experiences. Schedule activities that bring you joy and balance stress.
   • B: Build mastery. Engage in tasks that make you feel competent and capable, like learning a new skill.
   • C: Cope ahead. Plan for stressful situations by rehearsing how you’ll handle them.
     
     
   • PLEASE: Address physical vulnerabilities, such as getting enough Physical health care, Loving your body with good nutrition, Exercising, Avoiding mood-altering substances, Sleeping enough, and Eating balanced meals.
     
     
2. Opposite Action:
   Anxiety often urges you to avoid certain situations, but avoidance only reinforces fear. Opposite Action teaches you to do the opposite of what your anxiety wants you to do.
   • For example, if anxiety tells you to cancel plans, practice going to the event instead. By facing your fears, you reduce their power over time.
     
     
3. Check the Facts:
   Anxiety can distort your perception of reality. This skill helps you challenge anxious thoughts by asking questions like:
   
   
   • What evidence supports this thought?
   • What evidence goes against it?
   • What’s the worst that could happen, and how likely is it?

Why Emotion Regulation Matters for Anxiety

Anxiety often thrives in a state of emotional vulnerability. When you’re tired, hungry, or stressed, small triggers can feel overwhelming. Emotion regulation strengthens your foundation, making it easier to stay calm and balanced even in challenging moments.

For example, by practicing Opposite Action, you gradually desensitize yourself to feared situations, rewiring your brain to associate them with safety instead of danger. Similarly, using ABC PLEASE ensures that your body and mind are in a healthier, more stable state to handle stress.

Case Study: Sam’s Journey with Emotion Regulation

Sam, a 30-year-old graphic designer, struggled with social anxiety. Before every team meeting, he would spiral into thoughts like, “Everyone’s judging me. I’ll probably say something stupid.” This often led him to stay silent, avoid eye contact, or even skip meetings altogether.

Through DBT, Sam started using the following skills:

• ABC PLEASE: He noticed his anxiety was worse when he skipped meals or didn’t sleep well, so he prioritized consistent self-care, including regular meals and exercise.
• Opposite Action: Instead of avoiding meetings, Sam challenged himself to speak up at least once in each session. At first, it was terrifying, but over time, it became easier, and he gained confidence.
• Check the Facts: Sam reframed thoughts like “Everyone’s judging me” by asking himself, “What’s the evidence? Have they said anything to suggest that?” Realizing there was no real proof helped reduce his fear.

Over time, Sam found that these small changes added up. Meetings no longer felt like a threat, and he started contributing ideas confidently, earning praise from his colleagues.

Practical Emotion Regulation Exercises

1. Create an Opposite Action Plan:
   • Write down an anxiety-driven urge (e.g., canceling plans, avoiding a task).
   • Plan one small, opposite action you can take (e.g., showing up for 10 minutes, starting the task for 5 minutes).
     
     
2. Daily ABC PLEASE Check-In:
   • Each morning, ask yourself:
     • What’s one positive activity I can plan today?
     • What’s one way I can take care of my body (sleep, eat, exercise)?
     • What’s a situation I might need to cope ahead for?
       
       
3. Check the Facts Worksheet:
   • Write down an anxious thought and answer these prompts:
     • What’s the evidence for and against this thought?
     • What’s the most realistic outcome?
     • How could I view this situation differently?

Why Emotion Regulation is a Game-Changer

Emotion regulation isn’t about “fixing” anxiety—it’s about creating a life where anxiety doesn’t control your decisions. By building emotional resilience, challenging anxious thoughts, and acting in line with your goals, you empower yourself to handle anxiety with confidence and grace.

Next, we’ll explore interpersonal effectiveness skills, which focus on navigating relationships while managing social anxiety.

Interpersonal Effectiveness: Navigating Relationships Without Anxiety Taking Over

Anxiety doesn’t just live in your head—it can show up in your relationships too. Maybe you avoid asking for what you need because you’re afraid of being rejected. Or you say “yes” to things you don’t want to do just to keep the peace. Social anxiety, fear of conflict, and a lack of confidence can make navigating relationships feel like walking on eggshells.

DBT’s interpersonal effectiveness skills are designed to help you communicate clearly, build stronger connections, and set boundaries—all without letting anxiety dictate your choices. These skills allow you to balance three key goals in any interaction:

1. Getting your needs met.
2. Maintaining healthy relationships.
3. Preserving your self-respect.

What Are Interpersonal Effectiveness Skills?

Interpersonal effectiveness in DBT is about navigating relationships in a way that’s clear, respectful, and goal-oriented. Whether you’re asking for support, saying no to something you’re not comfortable with, or managing conflict, these skills help you act with confidence and integrity.

The three most essential interpersonal effectiveness techniques are:

1. DEAR MAN: A framework for making requests or asserting yourself while staying calm and clear.
   • D (Describe): Clearly describe the situation (e.g., “I’ve been asked to take on an extra project this month”).
     
     
   • E (Express): Share your feelings or concerns (e.g., “I’m feeling overwhelmed and unsure if I can meet my deadlines”).
     
     
   • A (Assert): Clearly state your needs (e.g., “I’d like to focus on my current tasks before taking on anything new”).
     
     
   • R (Reinforce): Explain why your request benefits both parties (e.g., “This will help me ensure my work is high-quality and on time”).
     
     
   • M (Mindful): Stay focused on your goal and avoid getting sidetracked by emotional reactions.
     
     
   • A (Appear Confident): Use a calm tone, maintain eye contact, and speak assertively.
     
     
   • N (Negotiate): Be willing to find a compromise if necessary.
     
     
2. GIVE: A skill for maintaining relationships while having important conversations.
   • G (Gentle): Use a soft tone and respectful words, even in tense situations.
   • I (Interested): Show genuine curiosity about the other person’s perspective.
   • V (Validate): Acknowledge their feelings, even if you don’t agree (e.g., “I understand why this feels important to you”).
   • E (Easy Manner): Keep the conversation approachable and calm.
     
     
3. FAST: A tool for preserving your self-respect in interactions.
   • F (Fair): Be fair to yourself and others.
   • A (Apologies): Only apologize when it’s necessary—not out of habit or guilt.
   • S (Stick to Values): Stay true to your principles and boundaries.
   • T (Truthful): Be honest and authentic in your communication.

Why Interpersonal Effectiveness Skills Work for Anxiety

Anxiety often makes us overthink or avoid social interactions, leading to a cycle of resentment, guilt, or frustration. These skills give you a framework to communicate effectively, even when anxiety is present. They help you:

• Reduce anxiety by preparing for conversations with clear, structured plans.
• Build confidence by standing up for yourself in a calm, respectful way.
• Strengthen relationships by balancing your needs with others’.

Case Study: Nina’s Journey with DEAR MAN

Nina, a 35-year-old marketing manager, struggled with saying no to extra responsibilities at work. She often felt overwhelmed by her workload but worried that setting boundaries would make her seem unhelpful or uncooperative.

Her therapist introduced her to the DEAR MAN framework, which Nina used to decline an extra project her supervisor asked her to take on:

• Describe: “I’ve already been assigned several large projects this month.”
• Express: “I’m feeling stretched thin and concerned about meeting my deadlines.”
• Assert: “I’d like to focus on my current projects before committing to anything new.”
• Reinforce: “That way, I can ensure my work is high-quality and delivered on time.”

Using DEAR MAN allowed Nina to express herself clearly without guilt. Her supervisor respected her honesty and reassigned the project to another team member. Over time, Nina found that setting boundaries reduced her work-related anxiety and even improved her relationships with colleagues.

Practical Interpersonal Effectiveness Exercises

1. DEAR MAN Roleplay:
   • Think of a situation where you’ve been hesitant to ask for what you need (e.g., asking for help, saying no).
     
     
   • Write out a DEAR MAN script and rehearse it with a trusted friend or therapist.
     
     
   • Practice until you feel confident and ready to use it in real life.
     
     
2. GIVE in Difficult Conversations:
   • The next time you’re having a tense discussion, focus on validating the other person’s feelings and keeping your tone gentle. For example, say, “I can see why this is important to you,” before sharing your perspective.
     
     
3. FAST Self-Check:
   • Before agreeing to something, ask yourself:
     • Am I being fair to myself?
     • Am I saying yes out of fear or guilt?
     • Does this align with my values and goals?

How Interpersonal Effectiveness Reduces Anxiety

Relationships are one of the most common sources of anxiety, whether it’s worrying about others’ opinions, fear of rejection, or avoiding conflict. By using interpersonal effectiveness skills, you can approach interactions with clarity and confidence. These tools allow you to express yourself without being consumed by self-doubt or fear, strengthening your relationships while maintaining your peace of mind.

Next, we’ll explore how you can combine all the DBT skills you’ve learned to tackle anxiety in real-life situations.

Real-Life Applications: Combining DBT Skills to Tackle Anxiety

DBT skills don’t exist in isolation—they’re part of a larger toolkit designed to help you manage anxiety in real life. By combining mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness, you can create a personalized approach to handling even the most anxiety-provoking situations.

Let’s explore how these skills can work together to help you navigate real-life challenges, along with actionable strategies you can start using today.

Scenario 1: Facing an Overwhelming Presentation at Work

The Challenge: You’ve been asked to give a presentation, and the thought of speaking in front of a group fills you with dread. Your heart races, your palms sweat, and your mind spirals with thoughts like, “What if I mess up?”

How to Use DBT Skills:

1. Mindfulness: Start with Wise Mind Breathing. Inhale deeply for 4 counts, hold for 4 counts, and exhale for 6 counts. Focus on the sensation of your breath to calm your mind and body.
   
   
2. Distress Tolerance: Use TIPP to manage the physical symptoms of anxiety. For example:
   • Splash cold water on your face (Temperature).
   • Do 20 jumping jacks to release nervous energy (Intense Exercise).
     
     
3. Emotion Regulation: Practice Opposite Action by showing up to the presentation despite the urge to cancel.
   
   
4. Interpersonal Effectiveness: Use DEAR MAN if you need to ask for feedback after your presentation to build confidence for next time.

Scenario 2: Navigating Conflict in a Close Relationship

The Challenge: You’ve been feeling hurt by a friend’s behavior but feel anxious about bringing it up. You worry the conversation could lead to conflict or harm the relationship.

How to Use DBT Skills:

1. Mindfulness: Use the Observe and Describe skills to name your emotions without judgment (e.g., “I feel hurt and anxious about this conversation.”).
   
   
2. Emotion Regulation: Cope ahead by visualizing the conversation going well and planning what you want to say.
   
   
3. Interpersonal Effectiveness: Use GIVE to approach the discussion with kindness and validation:
   • Gentle: Speak in a calm, respectful tone.
   • Interested: Listen actively to your friend’s perspective.
   • Validate: Acknowledge their feelings (e.g., “I can see how that made sense to you.”).
   • Easy Manner: Stay approachable, even if the conversation feels tense.

Scenario 3: Managing Anxiety Before a Social Event

The Challenge: You’ve been invited to a party, but the thought of attending makes you anxious. You’re worried about awkward conversations, being judged, or feeling out of place.

How to Use DBT Skills:

1. Mindfulness: Practice the Five Senses Exercise to ground yourself before leaving. Notice:
   • 5 things you can see.
   • 4 things you can touch.
   • 3 things you can hear.
   • 2 things you can smell.
   • 1 thing you can taste.
     
     
2. Distress Tolerance: Use the STOP skill as you arrive:
   • Stop: Pause and take a breath.
   • Take a Step Back: Remind yourself you don’t have to be perfect.
   • Observe: Notice your surroundings and your emotions without judgment.
   • Proceed Mindfully: Focus on being present, one moment at a time.
     
     
3. Emotion Regulation: Use ABC PLEASE to reduce vulnerability: eat a balanced meal beforehand, get enough rest, and plan one enjoyable activity to reward yourself after the event.
   
   
4. Interpersonal Effectiveness: If you feel nervous during conversations, remember GIVE to maintain a gentle, interested, and validating approach.

Scenario 4: Breaking the Cycle of Procrastination

The Challenge: You’ve been avoiding an important task because it feels overwhelming. The more you procrastinate, the more anxious you feel, creating a never-ending cycle.

How to Use DBT Skills:

1. Mindfulness: Observe the thoughts fueling your procrastination (e.g., “I don’t know where to start,” or “It’s too hard”) and describe them without judgment.
   
   
2. Distress Tolerance: Break the task into smaller, manageable steps and use TIPP if your anxiety feels paralyzing.
   
   
3. Emotion Regulation: Use Opposite Action by starting the task, even if you feel resistant. Commit to working on it for just 5 minutes to build momentum.
   
   
4. Interpersonal Effectiveness: If you need help, use DEAR MAN to ask a colleague or friend for support in tackling the task.

Key Takeaways for Real-Life Application

• Start Small: You don’t need to use all DBT skills at once. Pick one or two that resonate with you and practice them consistently.
  
  
• Combine and Adapt: The beauty of DBT is its flexibility. You can mix and match skills to suit the specific challenges you’re facing.
  
  
• Celebrate Progress: Each time you use a DBT skill, acknowledge your effort and growth. Even small steps make a big difference over time.

Case Study: How Emma Used DBT Skills in Her Everyday Life

Emma, a 29-year-old teacher, struggled with anxiety in multiple areas of her life. Through DBT, she learned how to combine skills to manage her emotions more effectively:

• Before work meetings, she used Wise Mind Breathing and Opposite Action to reduce her anxiety about speaking up.
  
  
• During stressful moments, she relied on TIPP and Radical Acceptance to handle her emotions without shutting down.
  
  
• In her relationships, Emma practiced GIVE to express herself while maintaining connection and respect.

By applying DBT skills in a flexible, intentional way, Emma found that she could face challenges with greater confidence and resilience.

Bringing It All Together

DBT isn’t just about learning individual skills—it’s about creating a personalized toolkit that helps you navigate the complexities of anxiety and life. Whether you’re facing a high-pressure situation, managing conflict, or working through everyday stressors, DBT gives you the tools to handle it all with clarity and calm.

Next, we’ll explore resources to help you deepen your understanding of DBT and continue building your anxiety management skills.

Resources to Deepen Your DBT Practice

Managing anxiety with DBT is a journey, and having the right resources can make all the difference. Whether you’re new to DBT or looking to deepen your understanding, these books, workbooks, and tools provide step-by-step guidance to help you build and strengthen your skills.

Books and Workbooks to Get Started

1. DBT Workbook for Anxiety by Liz Corpstein

• This workbook is specifically designed to help you manage anxiety with DBT techniques. It includes practical exercises for mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

2. The Dialectical Behavior Therapy Skills Workbook for Anxiety by Alexander Chapman and Matthew Tull

• A comprehensive resource tailored to address worry, panic, PTSD, and other anxiety symptoms using DBT skills.

3. DBT Explained by Suzette Bray

• A beginner-friendly guide that breaks down DBT concepts and teaches you how to apply them in your everyday life. Perfect for anyone who wants a straightforward introduction to these life-changing techniques.

Online Therapy Platforms

Online-Therapy.com

• An online platform that connects you with DBT-trained therapists and offers additional tools like worksheets, journaling prompts, and structured plans to complement therapy sessions.
• Convenient for those who want professional guidance from the comfort of home. Use code THERAPY20 for 20% off your first month.

Apps for Practicing DBT Skills

1. DBT Diary Card App:

• A great way to track your progress, practice skills, and monitor your emotions on the go.

2. DBT Coach App:

• Provides guided exercises and reminders to help you integrate DBT skills into your daily routine.

Self-Help Workbooks for Anxiety Management

1. The Anxiety and Phobia Workbook by Edmund J. Bourne

• A classic resource packed with practical exercises, including mindfulness and exposure therapy techniques, to help you tackle anxiety head-on.

2. ACT with Anxiety: An Acceptance and Commitment Therapy Workbook to Get You Unstuck from Anxiety and Enrich Your Life by Richard Sears

• While not DBT-specific, this workbook complements DBT skills by teaching you how to accept anxiety and commit to meaningful actions.

Workbooks for Emotional Regulation and Exposure

1. Overcoming Avoidance Workbook by Daniel F. Gros PhD

• Helps you break the cycle of avoidance and tackle anxiety triggers with confidence.

2. Unified Protocol for Transdiagnostic Treatment of Emotional Disorders Workbook

• This resource introduces Unified Protocol (UP), a cutting-edge approach that overlaps with DBT in its focus on emotional regulation and mindfulness.

How to Choose the Right Resource for You

• Beginner? Start with DBT Explained or DBT Workbook for Anxiety for an easy-to-follow introduction.
• Prefer guidance? Try Online-Therapy.com to work with a DBT-trained therapist.
• Looking for specific help? Use targeted workbooks, like Overcoming Avoidance for exposure or The Dialectical Behavior Therapy Skills Workbook for Anxiety for tackling anxiety symptoms directly.

A Final Word of Encouragement

Anxiety doesn’t define you, and it doesn’t have to control your life. DBT gives you the tools to take back your power—tools that are practical, actionable, and proven to work. It takes time, patience, and practice, but with each skill you learn, you’re building a life of greater calm, confidence, and connection.