Complete Guide to DBT Skills
Master evidence-based Dialectical Behavior Therapy techniques for managing emotions, building resilience, improving relationships, and practicing mindfulness. All skills free, always.
Distress Tolerance Skills
Learn to survive crises without making things worse. These skills help you tolerate painful situations when you can't immediately solve them.
Mindfulness Skills
The foundation of DBT. Learn to observe, describe, and participate in life with awareness and without judgment.
Emotion Regulation Skills
Understand, manage, and change your emotional responses. Learn to reduce emotional suffering and increase positive experiences.
Interpersonal Effectiveness Skills
Ask for what you need, say no effectively, and maintain healthy relationships while keeping your self-respect.
Important Note
This skills library is for educational purposes only and is NOT a substitute for professional mental health care or therapy. If you're struggling with serious mental health challenges, please work with a qualified mental health professional.
If you're in crisis, please call 988 (Suicide & Crisis Lifeline), text HOME to 741741, or call 911.
Practice DBT Skills with AI Guidance
WithMarsha brings these skills to life with daily practice, personalized guidance, and real-time support from your AI DBT coach.
Curious how other practitioners apply these tools? Browse the latest posts on the WithMarsha blog.