Hiii !! My name's Andrew and I have BPD , MDD( clinical depression basically ), and Complex PTSD. I tried going to a million therapists in my country for a year but none of them were good enough. I went to everyone: from the most expensive one to the most cheapest ones, yet none of them had good DBT/CBT skills for me to help me. So, after some thinking, I decided that I would heal myself with the Marsha Linehan DBT book. The problem is, my parents don't support this decision, and that's really making me sad. I feel I need anyone's support in this decision because its a really important step . So like is it possible for me to heal myself???? I'd really appreciate if anyone answered

Share how you were mindful today, how you like to practice mindfulness, your mindful wins for the day. Monday is all about mindfulness!

Sunday check in, celebrate your wins and spread the good vibes

Hi,

Don't know if this is the correct place to ask, but I was wondering if there are certain things from DBT that one can implement on their daily life by themselves.

A little more explaining :

I was diagnosed with AuDHD and anxiety disorder (with depression episodes) a few years back (not at the same time, rather one led to another)

I really really did try to give CBT a chance with 2 different therapists at 2 different times, but it really just doesn't work for me. The whole changing thoughts instead of focusing on distress handling just messes with me more.

A few people suggested I try DBT, problem is where I currently live therapy is still behind and the only model really practiced is CBT or CBT based with other combinations.

I was wondering if there are ways to microdose DBT skills that I can learn by myself and if I notice that they work maybe I could entertain the idea to save up and look for online counseling from other countries.

I don't know how tangible that is, but I was thinking, for example with CBT, my therapist had taught me certain "journaling exercises" that I could do by myself during the week I wouldn't see her.

Maybe there are "exercises" of DBT that one can practice by themselves?

Any advice would be very much appreciated.

Thank you!

Edit: I hadn't logged in for a couple days and I came back to all your wonderful replies and suggestions! Thank you all so so much!!

Dealing with a breakup? We are a team of researchers from Stony Brook University’s Relationship Development Center seeking young adults to participate in an online study examining how to help people cope with a breakup. The study involves completing a survey, watching a brief video, and completing a follow-up survey two weeks later. Participants must have experienced a breakup in order to participate.

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Questions or concerns? Contact us at [stonybrookrdc@gmail.com](mailto:stonybrookrdc@gmail.com).

What are you thankful for ahead of the weekend? What do you have planned for it?

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).

Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".

What is one thing you can do to accept today as it is?

-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-

Additional Resources

🔹 Reality Acceptance Skills/Radical Acceptance

🔹 Distress Tolerance Skills

This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

Welcome! We're glad you found us. We hope you find this sub helpful in your recovery.

This thread is meant to be a casual place to...

⚙️ Introduce yourself to the community: say hi, tell us a little about where you are on your DBT path (just graduated from group, DIY'ing using a book/internet, just starting working with a therapist, hanging out here to keep your skills fresh, etc.)

⚙️ Share a photo: of a DBT project you have created (eg: an arts and crafts item that reminds you to be mindful like a bracelet, your decorated comfort box,) or another meaningful photo, like your collection of diaries/journals. Please no facial photos, or pics with personal info in them.

⚙️ Offer some words of advice or comfort that you want to share with everyone: Send some kind words into the world if you are able to do so! Alternately you can respond to someone's story/comment with those supportive, validating words (like a lil virtual hug!)

⚙️ Tell us a positive story/experience that you had where you used DBT: Maybe you used it to get through a really tough time in your life, maybe you used some interpersonal effectiveness skills and you got the outcome you were looking for, or

⚙️ Offer some wisdom from using DBT skills that you have come to know after living it/understanding it: Share your wisdom with the community and share what you have learned and how it's shaped your life.

We would like the focus to be on achievements as a form of encouragement to others who may be struggling with the program. We ask that you please keep it positive, please no venting. Overly negative comments will be removed.

Please familiarize yourself with our subreddit Rules and our FAQs to find answers to commonly asked questions about DBT, as well as media and resources (book lists, apps, podcasts, etc.)

This post is reoccurring every Monday at 12:01AM EST (GMT -5:00)

Share how you were mindful today, how you like to practice mindfulness, your mindful wins for the day. Monday is all about mindfulness!

Sunday check in, celebrate your wins and spread the good vibes

If you have BPD/EUPD, I’d really love your help with my PhD research❤️
I have BPD myself, and I’m also a psychology PhD researcher. My research is looking at people’s experiences and attitudes towards being diagnosed with BPD/EUPD — because I think research shouldn’t just be about us, it should include us.

I’m looking for participants who are:
- Diagnosed with BPD/EUPD
- Aged 18+
- Living in the UK
- Able to spare around 20 minutes

The study is online and completely anonymous.
Whether your experience of diagnosis was positive, negative, complicated, or somewhere in between, your experience matters.
Link to study: https://app.onlinesurveys.jisc.ac.uk/s/stmarys/bpd-experience
Please share this if you know someone who might be interested

What are you thankful for ahead of the weekend? What do you have planned for it?

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).

Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".

What is one thing you can do to accept today as it is?

-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-

Additional Resources

🔹 Reality Acceptance Skills/Radical Acceptance

🔹 Distress Tolerance Skills

This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

The sleep hygiene dbt skill

Share how you were mindful today, how you like to practice mindfulness, your mindful wins for the day. Monday is all about mindfulness!

Welcome! We're glad you found us. We hope you find this sub helpful in your recovery.

This thread is meant to be a casual place to...

⚙️ Introduce yourself to the community: say hi, tell us a little about where you are on your DBT path (just graduated from group, DIY'ing using a book/internet, just starting working with a therapist, hanging out here to keep your skills fresh, etc.)

⚙️ Share a photo: of a DBT project you have created (eg: an arts and crafts item that reminds you to be mindful like a bracelet, your decorated comfort box,) or another meaningful photo, like your collection of diaries/journals. Please no facial photos, or pics with personal info in them.

⚙️ Offer some words of advice or comfort that you want to share with everyone: Send some kind words into the world if you are able to do so! Alternately you can respond to someone's story/comment with those supportive, validating words (like a lil virtual hug!)

⚙️ Tell us a positive story/experience that you had where you used DBT: Maybe you used it to get through a really tough time in your life, maybe you used some interpersonal effectiveness skills and you got the outcome you were looking for, or

⚙️ Offer some wisdom from using DBT skills that you have come to know after living it/understanding it: Share your wisdom with the community and share what you have learned and how it's shaped your life.

We would like the focus to be on achievements as a form of encouragement to others who may be struggling with the program. We ask that you please keep it positive, please no venting. Overly negative comments will be removed.

Please familiarize yourself with our subreddit Rules and our FAQs to find answers to commonly asked questions about DBT, as well as media and resources (book lists, apps, podcasts, etc.)

This post is reoccurring every Monday at 12:01AM EST (GMT -5:00)

Sunday check in, celebrate your wins and spread the good vibes

Came across a few infographics I made a while ago based on these two dbt skills. Hope this helps someone 🙏

I had an intake phone call with mental health hospital... It happened at two p m

And it put me in such a state that I'm still sitting there. Thinking about it, I can't function. I can't do anything. It looks like it's still gonna be weeks or months before I get more help. What do I do in the meantime time.

I read all the stuff, but nothing retains.Nothing retains in my brain

What are you thankful for ahead of the weekend? What do you have planned for it?

Willingness is a DBT skill that is taught in the Distress Tolerance Module that helps us tolerate intense emotions by accepting the reality of the present moment and doing what is most effective right now (even when we may not want to be effective).

Marsha Linehan is quoted as saying, "Acceptance is the only way out of Hell".

What is one thing you can do to accept today as it is?

-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-

Additional Resources

🔹 Reality Acceptance Skills/Radical Acceptance

🔹 Distress Tolerance Skills

This post is reoccurring every Wednesday at 12:05AM EST (GMT -5:00)

Welcome! We're glad you found us. We hope you find this sub helpful in your recovery.

This thread is meant to be a casual place to...

⚙️ Introduce yourself to the community: say hi, tell us a little about where you are on your DBT path (just graduated from group, DIY'ing using a book/internet, just starting working with a therapist, hanging out here to keep your skills fresh, etc.)

⚙️ Share a photo: of a DBT project you have created (eg: an arts and crafts item that reminds you to be mindful like a bracelet, your decorated comfort box,) or another meaningful photo, like your collection of diaries/journals. Please no facial photos, or pics with personal info in them.

⚙️ Offer some words of advice or comfort that you want to share with everyone: Send some kind words into the world if you are able to do so! Alternately you can respond to someone's story/comment with those supportive, validating words (like a lil virtual hug!)

⚙️ Tell us a positive story/experience that you had where you used DBT: Maybe you used it to get through a really tough time in your life, maybe you used some interpersonal effectiveness skills and you got the outcome you were looking for, or

⚙️ Offer some wisdom from using DBT skills that you have come to know after living it/understanding it: Share your wisdom with the community and share what you have learned and how it's shaped your life.

We would like the focus to be on achievements as a form of encouragement to others who may be struggling with the program. We ask that you please keep it positive, please no venting. Overly negative comments will be removed.

Please familiarize yourself with our subreddit Rules and our FAQs to find answers to commonly asked questions about DBT, as well as media and resources (book lists, apps, podcasts, etc.)

This post is reoccurring every Monday at 12:01AM EST (GMT -5:00)