Educational Resources
Please note that none of these resources are a replacement for actual treatment. Additionally, please use discretion in engaging with any content at these links and consult with a licensed professional for further support if needed.
DBT Resources
TheraHive - Click the “Free Resources” tab for tools and educational videos on all things DBT. This platform also offers DBT Skills Groups at different membership tiers.
DBT-RU - This YouTube channel from Rutger’s University offers short animated videos that teach DBT skills at a level appropriate for all people.
DBT Coach (Apple App Store link) - This app is available on other platforms and helps you keep track of your self-care and skills practice. Free, with more features behind a paywall.
Therapists in the Wild (Podcast) - This podcast is available on other platforms. Two certified DBT therapists teach a new skill each episode and model their skills practice with one another.
To Hell and Back (Podcast) - This podcast is available on other platforms. Dr. Charlie Swenson is a psychotherapist who has specialized in DBT for his entire career and has a lot of wisdom to offer, including for ways to survive our current climate.
Apps & Websites
Virtual Hope Box - This user-friendly app offers distraction techniques and motivational quotes that might be helpful when coping is hard to do.
TheraHive DBT Pocket Skills - Save this quick reference to the Home Screen of your smart phone with the instructions at the link provided for easy access to DBT skills you might have a hard time remembering in the moment.
Medito (Apple App Store link) - This free app offers daily and specific meditation practices. There may be more customizable/advanced features behind a paywall.
Free MBSR Course - This website offers free access to John Kabat-Zinn’s Mindfulness-Based Stress Reduction 8-week curriculum for individuals interested in building mindfulness into their daily life. This practice can help manage not only mental health but issues such as chronic pain and illness.
Recommended Readings
Please check with your local library either in-person or by using the Libby app to see if you can find any of these for free if they are cost-prohibitive. Resources such as ThriftBooks may have copies for a lower cost.
No Bad Parts - Richard Schwartz This self-help book written by the developer of Internal Family Systems lays the foundation for a solid understanding of “parts work,” including guided meditations we can use to get to know our “parts” more deeply.
My Grandmother’s Hands - Resmee Menakem This book speaks to the nature of generational trauma, including trauma passed down within systems of oppression. Menakem offers insights on how trauma lives on in the body and ways to use the body’s natural resources to help re-regulate our nervous systems.
Adult Children of Emotionally Immature Parents - Lindsay C. Gibson - Although the title may sound a bit harsh, this slim volume can be extremely enlightening and validating for those who did not get their emotional and/or physical needs met by their parents.
Mother Hunger - Kelly McDaniel - This book is written for daughters who did not get their nurturance, comfort, or protection needs met by their mother - though I believe the content of this book may transcend gender.
I’m Not Sick, I Don’t Need Help - Xavier Amador - This book can be a tremendously useful guide for anyone who has a family member with a chronic mental health condition and feels at their wits end with how to support them.