DBT Self Help
It started as a favor.
I guess lots of things – little things that make a difference – start small.
Anyway, it was 2011 and a treatment consultation client was in a bind: She was on a waiting list for a Dialectical Behavior Therapy (DBT) program, but wanted to start learning and using the skills right away.
So I sent her an email once a day – something short, useful and validating – so she could start learning a few DBT skills while she was waiting.
I didn’t know then what I know now: Sometimes doing a favor for someone can end up helping hundreds or even thousands of people.
Fast-Forward To 2019
Eight years and thousands of emails later, that simple idea for my client has turned into My Dialectical Life.
Oh, it’s still a daily email. But it’s also a lot more. Today, MDL is:
A proven tool that helps hundreds of people embrace their skills – and, in doing so, embrace a live worth living – every day
A sense of community and shared purpose for those new to DBT as well as those who have been using their skills for years
An important day-starter ritual for anyone who wants to be more proactive and thoughtful in their self-care regime
Who Am I?
Hello! My name is Amanda and I have been intensively trained in Dialectical Behavior Therapy (DBT) through The Linehan Institute's Behavioral Tech.
I'm also the author of the DBT Wellness Planner: 365 Days of Healthy Living for Your Body, Mind, and Spirit. I write about Dialectical Behavior Therapy (DBT) every single day.
What You Know, What You’ll Learn
DBT can be a life-changing therapy. Learning and using skills to improve relationships and increase your health and happiness may be one of the smartest decisions you ever make.
If you’ve made it this far, you know these things. And you know you want to make progress every day, whether you’re just starting out on your DBT journey or rocking skills you’ve felt solid about for years.
Tiny steps of progress every day is what My Dialectical Life is all about. Each day you’ll receive an email that includes:
a DBT skill to use that day
tips for making the most of your skill through real-world examples
encouragement and support to help you create your own life worth living
Across eight years and thousands of subscribers, this simple, daily reinforcement has changed lives. But don’t take my word for it – read what MDL subscribers have to say:
I love MDL. —SH, England
Remember that God uses you to bless people via your My Dialectical Life emails. —MP, Arizona
This is just what I needed to read this morning. Thank you! —TB, Brazil
I’d be lost without a daily reminder to use these skills. —ET, Italy
I’m so glad that our family found you. —BB, Maine
You’ve Got Questions, I’ve Got Answers
Q: What is DBT?
A: Dialectical behavior therapy is an evidence-based treatment designed to help people take control of their emotions and behaviors. DBT was developed by Marsha Linehan, PhD and you can read more about how DBT helps people by clicking here.
Q: Will DBT help me?
A: Since its creation in the late 1980s, DBT has helped people all over the world create healthier and happier lives. My hope is that by subscribing to My Dialectical Life, you’ll find lots of practical ideas you can use to help yourself feel just a little bit better—starting today.
Like any other tool, however, the more you put into it, the more you’ll get out of it. I believe that taking small, daily steps to help yourself will yield results for years to come. DBT will get you pointed in the right direction!
Q: I can’t find a DBT therapist in my area. Can I teach myself the skills?
A: For individuals who are highly-motivated and are ready to commit to using DBT skills for at least six months, I believe the answer is often YES.
I strongly recommend that beginners also read—or listen to—books about mindfulness and dialectical behavior therapy.
Q: What if I’m already working with a DBT therapist?
A: That’s perfectly okay. As a DBT therapist, I subscribe my own clients to My Dialectical Life because I want them to have plenty of ideas for practicing these skills each day.
Q: What’s a diary card?
A: A diary card is a way to keep track of the skills you are using. You can also use a diary card to assess your progress. Email me at email@example.com for a free diary card you can print and use starting today.
Q: Who subscribes to My Dialectical Life?
A: Anyone who is interested in learning more about DBT or anyone who needs a reminder about the skills they are already familiar with!
I have family members, therapists, graduate students, peer support providers, and people who are struggling with anxiety, depression, EUPD, bipolar disorder, addictions, or anyone else who needs a little extra help managing their thoughts and emotions who subscribe to My Dialectical Life.
Q: What does My Dialectical Life cost?
A: A subscription to MDL is less than $1 a day and is billed monthly. It’s more costly than Netflix but less expensive than a daily coffee habit—with longer-term benefits. My Dialectical Life is a smart investment you make in yourself.
Q: May I purchase a subscription for my daughter/son/spouse/friend?
A: Of course! Send me an email at firstname.lastname@example.org and I’ll be happy to get them started today.
Q: What time is the daily email sent?
A: Emails go out at 5:00 am CST (-5 GMT) each and every day.
Q: What if I want to unsubscribe?
A: You’re never locked in. If you want to unsubscribe at any time, just send an email and your subscription will be immediately cancelled.
Take Control of Your Emotional Health. Subscribe Today.
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