Dialectical Behaviour Therapy

Dialectical Behaviour Therapy (DBT) is the therapy of choice for treating Borderline Personality Disorder, developed by Marsha Linehan.

For access to a free online course of DBT, with weekly lessons and marked homework assignements, click here. The only conditions of membership are that you feel you would benefit from the therapy, can dedicate time to it, and that you have an email address. I have been following this course for several weeks and blog my homework plus feedback each week. I hope this helps some of you.

Week One – (Interpersonal Effectiveness) Options for Intensity of Asking or Saying No, and Factors to Consider in Deciding

Week Two – (Interpersonal Effectiveness) Getting what you want, using the acronym DEARMAN

Week Three – (Interpersonal Effectiveness) Maintaining relationships using the acronym GIVE

Week Four – (Interpersonal Effectiveness) Maintaining self respect using the acronym FAST

Week Five – (Interpersonal Effectiveness) Re-cap of module

Week Six – (Core Mindfulness) The Three States of Mind/WHAT Skills

Currently, I am reading her book ‘Skills Training Manual for Treating Borderline Personality Disorder’ so if you are interested in this book, please use the following links to see my discussions on each chapter;

Chapter One – Rationale for psychosocial skills training with Borderline clients

Chapter Two – Practical issues in psychosocial skills training

Chapter Three – Session format and starting skills training

Chapter Four – Application of Structural Strategies and Skills Training Procedures to Psychosocial Skills Training

Chapter Seven – Core Mindfulness (Part one – Emotion, Reasonable & Wise Mind)

Chapter Seven – Core Mindfulness (Part two – ‘What’ skills)

Chapter Seven – Core Mindfulness (Part three – ‘How’ Skill; Taking a non-judgmental stance)

Chapter Seven – Core Mindfulness (Part four – ‘How’ Skill; One-mindfully)

Chapter Seven – Core Mindfulness (Part Five – ‘How’ Skill; Being effective)

Chapter Seven – Core Mindfulness Part Six – An overview

Chapter Ten – Distress Tolerance – Part one (Distracting – A.C.C.E.P.T.S)

Chapter Ten – Distress Tolerance – Part two (Self-soothing)

Chapter Ten – Distress Tolerance – Part three (Improve the moment)

Chapter Ten – Distress Tolerance – Part four (Pro’s and Con’s)

Chapter Ten – Distress Tolerance – Part five (Accepting Reality)

Chapter eight – Interpersonal Effectiveness (Introduction and Overview)

Chapter eight – Interpersonal Effectiveness (Making requests, being assertive and assertive listening)

Chapter eight – Interpersonal Effectiveness (The Skills)

There are several places you can access this type of therapy in the UK. Personally, I am exploring the option of gaining treatment through the NHS (so free of charge) so am going through the process as we speak; I will keep you updated of my progress.

If you would like to go private, the following links may be of interest to you;

Harley Therapy (London)

List of DBT Therapists (rscpp)

British Isles DBT

You can also check out the Resources Page of this blog.

Other books I currently have at home to read, are:

Cognitive Behavioural Treatment of Borderline Personality Disorder

I hate you, don’t leave me

Borderline Personality Disorder for Dummies

Sometimes I act crazy: Living with Borderline Personality Disorder


  1. […] Dialectical Behaviour Therapy […]

  2. mazinmets9 · · Reply

    Thank you for this blog. i dont like knowing im not normal. looking back on my life i realize ive always had guidence from someone else. id ask for advice or validation and i always assumed they knew best for me. i also realize all those people were narcissists, who knew nothing ..but thought they did. ive hurt many people in my life all the while i thought i was doing right.

    1. I’m so glad I can help x

  3. The link is not working for the free course for me 😦

    1. Hey. I just checked the link and it works OK for me. You need a yahoo username and password (they are free) and you need to request to join the group but it is really worth it. x

  4. DBT literally saved my life. I would love to send you a copy of my Creative DBT Workbook, (to review if you wanted) could I have your email? Mine is michelle-a-morgan@outlook.com xx

  5. I have started with DBT a few weeks back and I am seeing huge improvements already

  6. However I have to do it online as here in SPain where I live they don´t seem to offer it. In fact I have half an hour once a month with my psychologist so all the work I do is really down to me. This is why I started a blog and wrote my memoir, I want to rasie awareness and funds to set up some sort of BPD drop in centre here where I live and then all over Spain. People can and do recover from BPD but here they just want to prescribe.

    1. That is such a good idea. They do offer it on the NHS free in the UK but there are long waiting lists, hence why I did it myself. x

  7. teresadossor · · Reply


    Just to say the yahoo group has recently moved, the email to join is now dialecticalbehaviortherapy-subscribe@yahoogroups.com.



    1. Thank you! I’ve changed it now 🙂

  8. link not working has it been discountuined maybe

    1. Thanks! I’ve changed it now – it should be working 🙂 Keep well 🙂

  9. teresadossor · · Reply

    Really sorry. Technical issues mean the link has changed again. It is https://groups.yahoo.com/neo/groups/dbtclass2/info. Sorry for that! The class is up and running now Teresa.

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: