DEAR MAN, GIVE, and FAST solve different interpersonal problems. Learn when to ask, when to protect the relationship, and when to protect self-respect.

July 14, 2026

Two partners sitting apart during a serious conversation at home.

Mental Health

9 min read

DBT Skills for Conflict With a Partner

DBT skills for conflict with a partner help you pause, regulate, validate, and ask clearly without abandoning self-respect.

July 11, 2026

A person writing in a planner while using a laptop.

Skills Guide

9 min read

Cope Ahead DBT Examples for Real Life

Cope Ahead DBT examples show how to rehearse a hard moment before it happens, from family conflict to work stress and panic triggers.

July 8, 2026

Close-up of a person writing notes in an open diary.

Skills Guide

9 min read

DBT Diary Card Examples: What a Useful Entry Looks Like

DBT diary card examples can make tracking less intimidating. See simple entries for emotions, urges, skills, and weekly review.

July 5, 2026

Two people having a tense conversation in a kitchen.

Mental Health

8 min read

What DBT Skill Should I Use When I Am Angry?

When you are angry, the right DBT skill depends on intensity, facts, and what you are about to do. Start with STOP, Check the Facts, or DEAR MAN.

July 2, 2026

A person sitting alone by a window with their hand on their forehead.

Mental Health

8 min read

DBT Skills for Feeling Rejected: What Helps First

DBT skills for feeling rejected help you slow shame, check assumptions, self-soothe, and decide whether a conversation is needed.

June 29, 2026

Family members seated together during a serious living-room conversation.

Mental Health

9 min read

DBT Skills for Boundaries With Family

DBT skills for family boundaries help you ask clearly, stay respectful, and protect self-respect without getting pulled into every argument.

June 26, 2026

Gentle ocean waves rolling onto a sandy shoreline.

Skills Guide

8 min read

DBT Skills for Urge Surfing: Ride the Wave Safely

DBT skills for urge surfing help you observe an urge, lower intensity, and delay action long enough to choose a safer next step.

June 23, 2026

A person arranging colorful sticky-note reminders on a wall.

Daily Practice

9 min read

How to Remember DBT Skills in the Moment

Remembering DBT skills in the moment takes cues, repetition, and a small decision tree. Learn how to make skills easier to reach under stress.

June 20, 2026

A person silhouetted near a window looking toward a misty landscape.

Skills Guide

8 min read

Radical Acceptance vs Approval in DBT

Radical acceptance is not approval. Learn the DBT difference and how accepting reality can reduce suffering without excusing harm.

June 17, 2026

A person holding their temples while sitting at a desk.

Mental Health

8 min read

DBT Skills for Emotional Overwhelm: What to Use First

DBT skills for emotional overwhelm help you lower intensity before problem-solving. Learn when to use TIPP, self-soothe, STOP, and Wise Mind.

June 14, 2026

Close-up of hands writing in a notebook, matching the idea of a DBT diary card practice.

Skills Guide

8 min read

How to Use DBT Diary Cards Without Overcomplicating Them

DBT diary cards help you track emotions, urges, behaviors, and skill use. Learn what to log, how to review it, and how to keep the habit realistic.

June 5, 2026

Close-up of a person using a smartphone with both hands.

DBT Apps

7 min read

DBT App for Daily Practice: Build a Routine That Sticks

A DBT app for daily practice should make it easy to check in, use one skill in real life, and reflect before the day ends. Here is what that routine should look like.

June 2, 2026

A therapist and client reviewing notes in a calm office setting.

For Therapists

10 min read

DBT App for Therapists to Recommend: What to Look For

A therapist-friendly DBT app should reinforce skills between sessions without crossing into therapy, risk assessment, or treatment planning.

May 29, 2026

A woman looking at a laptop with a thoughtful expression, suggesting comparison and reflection.

DBT Basics

8 min read

DBT vs CBT: Differences, Similarities, and When Each Helps

DBT vs CBT is not a winner-take-all question. Learn what each approach focuses on, how they overlap, and when DBT's extra skills can help.

May 28, 2026

Two people talking face to face in a counseling session.

DBT Apps

8 min read

Best DBT App for Anxiety: What Actually Helps

Searching for the best DBT app for anxiety? Here is what to look for, which skills matter most, and why structured between-session support usually beats generic wellness advice.

May 25, 2026

Mental Health

8 min read

DBT Skills for Grief: What Helps Without Rushing It

DBT skills for grief can help you survive intense waves, reduce extra suffering, and stay connected to what matters without forcing the pain to disappear.

May 21, 2026

Two people sitting at a cafe table with coffee cups during a conversation.

Skills Guide

8 min read

DEAR MAN for Setting Boundaries: A DBT Script That Helps

DEAR MAN for setting boundaries helps you say what you need clearly and respectfully. Here is how to use the DBT structure without sounding robotic.

May 17, 2026

A person sitting on a chair with both hands against their head.

Mental Health

8 min read

DBT Skills for Panic Attacks: What Helps Fast

DBT skills for panic attacks start with the body, then move into grounding and reflection. Learn how TIPP, STOP, and Wise Mind fit together.

May 13, 2026

A person standing at a desk while talking on the phone and holding a notebook.

Mental Health

8 min read

DBT Skills for Anger at Work: Stay Regulated and Effective

DBT skills for anger at work can help you slow reactive behavior, clarify the facts, and respond professionally without swallowing everything you feel.

May 10, 2026

A person sitting alone and looking thoughtfully across a room.

Mental Health

8 min read

DBT Skills for Jealousy: A Practical Guide

DBT skills for jealousy help you slow assumptions, check facts, regulate urges, and communicate more clearly before jealousy runs the whole response.

May 8, 2026

A couple seated on a couch during a therapy session.

Mental Health

8 min read

DBT Skills for Relationship Anxiety: A Practical Guide

DBT skills for relationship anxiety can help you slow panic, question fear-driven stories, and communicate more clearly when closeness feels destabilizing.

May 4, 2026

A person sitting curled up alone on the floor.

Mental Health

8 min read

Radical Acceptance After a Breakup: A DBT Guide

Radical acceptance after a breakup does not mean liking what happened. It means stopping the fight with reality so you can reduce extra suffering and move forward.

May 2, 2026

DBT Apps

9 min read

DBT App for Panic Attacks: What to Look For

A DBT app for panic attacks should make body-first skills easy to reach fast. Learn what features matter and what app support cannot replace.

April 30, 2026

A person looking down at a phone while seated indoors.

Mental Health

8 min read

DBT Skills for Reassurance Seeking: A Practical Guide

DBT skills for reassurance seeking help you slow the loop, check assumptions, and ask for support without feeding the same anxiety cycle.

April 28, 2026

A person writing at a desk beside large sunlit windows and plants.

Skills Guide

7 min read

Wise Mind for Overthinking: A Practical DBT Guide

Wise Mind for overthinking helps you find a middle path between emotional overwhelm and endless analysis. Here is how to use it when your thoughts will not let go.

April 26, 2026

A person looking out a window on a cloudy day.

Mental Health

8 min read

Radical Acceptance for Uncertainty: A DBT Guide

Radical acceptance for uncertainty helps you stop fighting the fact that you do not have an answer yet, so you can act more steadily.

April 21, 2026

A therapist writing on a clipboard while speaking with a seated client.

Skills Guide

8 min read

How to Use the STOP Skill for Anxiety

The STOP skill for anxiety helps you interrupt the first seconds of a spiral. Here is how to use it step by step and what to do right after the pause.

April 18, 2026

A couple sitting together by a beach fire at dusk.

Skills Guide

8 min read

DEAR MAN Examples for Relationships: Scripts That Help

Need DEAR MAN examples for relationships? Here are practical DBT-style scripts for asking for reassurance, space, boundaries, and more without starting a bigger fight.

April 17, 2026

A person holding a warm mug near a window.

Mental Health

8 min read

Self-Soothe for Overwhelm: A DBT Guide

Self-soothe for overwhelm uses the five senses to lower intensity when problem-solving is too much. Learn how to build a realistic DBT plan.

April 14, 2026

Skills Guide

7 min read

TIPP Skill for Panic Attacks: A Fast DBT Reset

The TIPP skill for panic attacks helps lower body intensity fast. Here is how to use temperature, movement, breathing, and muscle relaxation when panic starts climbing.

April 11, 2026

A person wrapped in a blanket while resting quietly indoors.

Mental Health

8 min read

Self-Soothe for Emotional Shutdown: A DBT Guide

Self-soothe for emotional shutdown uses gentle sensory cues when you feel numb, frozen, or too overloaded to problem-solve.

April 9, 2026

Two coworkers having a focused conversation in an office.

Skills Guide

8 min read

DEAR MAN for Work Conflict: A DBT Script That Helps

DEAR MAN can help with work conflict when you need a clear request, boundary, or repair without escalating the conversation.

April 6, 2026

A facilitator offering a glass of water during a support session.

DBT Apps

8 min read

Best DBT App for Between-Session Practice: What to Look For

Looking for the best DBT app? The right answer depends on whether you need structured between-session practice, worksheet support, skill reminders, or therapist-friendly homework reinforcement.

April 3, 2026

A person walking outdoors on a quiet path.

Mental Health

8 min read

Opposite Action for Depression: A DBT Guide

Opposite action for depression helps you take small mood-opposite steps when withdrawal, stillness, and avoidance keep the loop going.

April 2, 2026

Close-up of someone writing notes on a printed form clipped to a board.

DBT Apps

9 min read

DBT Diary Card App: What to Track and Why It Helps

A DBT diary card app can make daily tracking easier to maintain. Learn what to track, how to review it, and when digital support helps.

March 30, 2026

Adult sitting on a couch and comforting a child, suggesting support, coaching, and between-session care.

For Therapists

9 min read

DBT Homework Ideas for Therapists and Clients Between Sessions

Need better DBT homework? These structured ideas help therapists assign practical between-session work and help clients actually follow through.

March 27, 2026

A person running outdoors on a bright day.

Skills Guide

7 min read

Opposite Action for Avoidance: A DBT Way to Move

Opposite action for avoidance helps when fear, shame, or anxiety keep pushing you to escape. Here is how to use the skill without forcing yourself too hard.

March 24, 2026

A person pausing with a serious expression during a conversation.

Skills Guide

8 min read

STOP Skill for Anger: A DBT Guide for Fast Pauses

The STOP skill for anger helps you pause before reacting, observe the facts, and choose a response that does not make the situation worse.

March 22, 2026

Reflective portrait-style image used to accompany the story behind Marsha Linehan and the origins of DBT.

DBT Basics

7 min read

Who Is Marsha Linehan? The Story Behind DBT

Marsha Linehan is the psychologist who developed Dialectical Behavior Therapy. Here is who she is, why DBT matters, and how her work changed mental health care.

March 19, 2026

A person using a phone while seated at a table with a notebook.

DBT Apps

9 min read

Best DBT App for BPD: What to Look For

The best DBT app for BPD supports skills practice between sessions without pretending to replace comprehensive DBT or crisis care.

March 15, 2026

Two people preparing a salad together in a bright kitchen.

Daily Practice

8 min read

How to Practice DBT Skills Daily Between Therapy Sessions

Want to make DBT stick in real life? Here is a simple daily practice plan for using DBT skills between therapy sessions without turning your routine into a second job.

March 12, 2026

Two people talking over mugs near a window.

Skills Guide

7 min read

Check the Facts for Social Anxiety: A DBT Guide

Check the Facts for social anxiety helps you separate what actually happened from what fear is predicting happened. Here is how to use the skill step by step.

March 7, 2026

Two people sitting across from each other at a cafe table during a conversation.

Skills Guide

7 min read

Dime Game DBT: How to Decide How Assertive to Be

The Dime Game in DBT helps you decide how strongly to ask, say no, or hold a boundary. Learn how it works and when to pair it with DEAR MAN.

March 3, 2026

Thoughtful seated portrait used to suggest evaluation, reflection, and deciding whether DBT fits.

DBT Basics

8 min read

Is DBT Right for Me? A Practical Guide to Deciding

Wondering if DBT is a fit for your anxiety, big emotions, or relationship stress? This guide walks you through what DBT is, who it helps, and how to know if it’s worth trying.

December 6, 2025

Three friends standing close together with their arms around each other outdoors.

DBT Basics

7 min read

Dialectics in DBT: How Embracing Opposites Transforms Your Growth

Learn how dialectical thinking helps you hold acceptance and change together, reduce all-or-nothing thinking, and choose a wiser next step.

November 24, 2025

Two people seated across from each other in a reflective conversation, echoing analysis and guided review.

Skills Guide

9 min read

DBT Chain Analysis: Steps, Example, and Worksheet Guide

DBT chain analysis is a step-by-step way to understand what led to a problem behavior, spot the missing skill, and plan a better response next time.

October 31, 2025

Person at rest with a calm, breath-focused posture, suggesting regulation and nervous-system reset.

Skills Guide

5 min read

The Physiological Sigh: Fast Relief for Stress with DBT

Feeling overwhelmed? Learn how the physiological sigh—a powerful DBT tool—helps you dial down stress in seconds. Try it right now.

October 12, 2025

A person lying on the floor while drawing on large sheets of paper.

DBT Basics

7 min read

Emotional Visualization Tools: DBT's Secret to Naming Your Feelings

Feeling overwhelmed by emotions? Learn how visual emotion maps—rooted in DBT—help you identify, track, and regulate what you feel.

September 23, 2025

A family preparing food together around a kitchen island.

DBT Basics

7 min read

DBT Commitment Strategies: How to Stick to Your Mental Health Goals

Struggling to stay on track with DBT skills? Discover commitment strategies that translate good intentions into lasting habits—with help from WithMarsha.

September 20, 2025

Person outdoors holding a dog, used as a vivid everyday image for noticing patterns in familiar moments.

DBT Basics

6 min read

Frequency Illusion in DBT: How New Skills Become Noticeable

Discover how the frequency illusion makes newly learned DBT skills show up everywhere—and how to harness it for faster integration.

September 15, 2025

Person jogging outdoors, suggesting observation, motivation, and behavior change in action.

DBT Basics

7 min read

Harnessing the Hawthorne Effect: Supercharge Your DBT Progress

Discover how the Hawthorne Effect—knowing you’re being observed—can boost motivation, accountability, and results across your DBT skills practice.

September 10, 2025

A person seated outdoors reading papers beside a laptop.

DBT Basics

8 min read

What Is DBT? A Friendly, Evidence-Based Guide for Beginners

Curious about DBT? Learn what Dialectical Behavior Therapy is, its key modules, and how you can start using DBT skills for emotional wellness today.

August 20, 2025

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