DBT Resource Library
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Wise Mind & Biosocial Theory
In this video, we explore two DBT (Dialectical Behavior Therapy) concepts: Biosocial Theory and Wise Mind. Throughout the episode, you'll find practical examples, exercises, and strategies to apply these insights in your life.
00:00 Introduction and Mindfulness Exercise
02:50 Understanding the Bio-Social Theory
08:15 Practical Applications of Bio-Social Theory
16:25 Introduction to Wise Mind
19:15 Practicing Wise Mind
27:36 Conclusion and Next Steps
DBT ‘What’ Skills
This episode covers different methods of practicing mindfulness, such as meditation, movement, and contemplation through art and introduces the 'what skills' of mindfulness: observe, describe, and participate, providing practical tips and exercises to apply these skills in daily life.
00:00 Introduction to Week Three
00:14 Mindfulness Exercise: Seated Movements
08:00 Recap of Last Week's Lesson
09:02 Introduction to Mindfulness
12:58 Practicing Mindfulness: Techniques and Tips
18:48 The 'What' Skills of Mindfulness
28:44 Home Practice and Reflection
30:06 Conclusion and Next Week's Preview
DBT ‘How’ Skills
Through practical examples and guided exercises, you'll learn how to stay present, avoid judgments, and act effectively to achieve your goals. Reflect on your experiences and discover methods to overcome barriers in practicing mindfulness. Perfect for anyone looking to deepen their mindfulness practice and apply it in daily life.
00:00 Introduction to Mindfulness
00:04 Opening Mindfulness Exercise
04:32 Review of Last Week's Skills
06:27 Introduction to How Skills
07:31 Practicing One Mindfully
10:03 Practicing Non-Judgmentally
11:26 Practicing Effectively
12:21 Examples and Exercises
14:44 Reflecting on Personal Experiences
21:25 Story Time: Noah's Experience
22:32 Weekly Practice and Conclusion
Intro to Distress Tolerance
Learn to identify crisis situations and explore ways to manage and reduce suffering during high-intensity periods. Reflect on past crises, and discover effective coping strategies to avoid impulsive decisions.
00:00 Introduction to the New Module
00:06 Opening Mindfulness Exercise: Circle Breathing
03:49 Recap of Last Week's Mindfulness Skills
06:04 Introduction to Distress Tolerance Module
10:51 Defining a Crisis
12:36 Reflecting on Crisis Situations
18:18 Practicing Distress Tolerance at Home
20:39 Conclusion and Next Steps
DBT Skills: STOP and Pros & Cons
We cover two DBT (Dialectical Behavior Therapy) skills: the STOP skill, which helps to pause and gather oneself before reacting, and the Pros and Cons skill, which aids in making effective decisions by considering various angles.
DBT TIPP Skill
In this video, you'll learn the DBT TIPP Skill (Temperature, Intense exercise, Paced breathing, and Paired/Progressive muscle relaxation). Learn practical techniques to regulate intense emotions and stress through exercises, real-life examples, and home practice strategies.
00:00 Introduction and Recap
00:11 Mindfulness Practice: Paced Breathing
05:09 Review of Last Week's Skills
DBT Distress Tolerance Skills Overview: Self-Soothe, ACCEPTS, and IMPROVE
Discover how to manage intense emotions, avoid impulsive actions, and create a personal toolkit for navigating difficult times.
00:00 Introduction to This Week's DBT Skill
00:08 Opening Mindfulness Exercise 04:06 Review of Previous Skill: TIP
08:13 Distraction Techniques: When and How to Use Them
10:20 ACCEPTS: A DBT Distraction Technique
18:09 Examples and Practice of ACCEPTS
21:25 Story Time: Applying the Skills
22:13 Practicing ACCEPTS at Home
24:15 The Power of Self-Soothe
24:39 Engaging the Five Senses
29:04 Creating a Self-Soothe Toolkit
30:39 Home Practice and Reflection
32:01 Introducing 'Improve the Moment'
32:44 Breaking Down the IMPROVE Acronym
39:37 Making Meaning in Difficult Situations
42:37 Story Time: Mason's Imagery Practice
44:03 Practicing Skills with Others
45:15 Recap and Final Thoughts
Radical Acceptance in DBT
In this video we're focusing on Radical Acceptance as part of our Distress Tolerance module. We'll start with a mindfulness exercise in progressive muscle relaxation and review the Distraction technique skills from last week. Then, we'll dive deep into Radical Acceptance—learning to fully accept life circumstances we can't change, and focus our energies on what we can control.
00:00 Introduction to Today's Session
00:09 Opening Mindfulness Exercise
00:37 Progressive Muscle Relaxation
08:39 Review of Last Week's Skills
12:32 Introduction to Radical Acceptance
19:02 Practicing Radical Acceptance
26:11 Reflecting on Acceptance
27:11 Home Practice and Conclusion
DBT Willingness vs Willfulness
Learn about the concepts of willingness versus willfulness, and how choosing willingness can open up new possibilities in your life. Discover practical steps and reflective prompts to better align with your core values, and practice acceptance through body language with 'willing hands' and 'half-smile' techniques. Real-life examples and weekly challenges are included for you to integrate these skills into your daily life.
00:00 Introduction to Distress Tolerance Module
00:13 Mindfulness Exercise: Journaling
02:28 Review of Radical Acceptance Skills
04:01 Understanding Willingness vs. Willfulness
06:33 Practicing Willingness: Tips and Techniques
13:31 Willing Hands and Half Smile Exercise
20:13 Real-Life Examples and Applications
27:18 Conclusion and Next Steps
The THINK Skill
Join us in this episode to explore the THINK skill, part of the interpersonal effectiveness module in DBT. Learn how to enhance your communication, empathy, and relationships by taking different perspectives in challenging interactions.
00:00 Introduction to the THINK Skill
09:06 Understanding Empathy and Interpretation
10:23 Noticing and Kindness in Relationships
11:44 Practical Tips for Practicing THINK
14:01 Examples and Applications of THINK
14:12 Understanding Empathy
14:31 Exploring Interpretations
15:09 Mindfulness and Noticing
15:28 Practicing Kindness
15:48 Story Time: Building Empathy
15:54 Reflect and Journal
17:03 Practical Applications at Home
18:24 Home Practice Assignment
18:59 Conclusion and Next Steps