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DBT Skills Class:
Distress Tolerance

Textbook

Before we get started with class, make sure you purchase a copy of the DBT Skills Training Handouts and Worksheets, Second Edition. This is the one book you will use for all of the basic DBT skills courses. Weekly assignments will reference page numbers from this book.

Class Links

  • Below are the links you will need to follow each week to attend your assigned class.
  • You will need to be logged into a Zoom account to join the class, so please create a zoom account now if you do not have one already.
  • Try to join several minutes before your class begins. After clicking the link, you will join a waiting room. Please stay in the waiting room until an instructor allows you to enter.
  • You must change your name displayed in Zoom to the name you used when signing up for the class. This is how the instructor will know to let you in. Here are instructions on how to do this. You can use your full name, or just your first name and last initial.

Weekly Materials

Week 1:
Orientation
Mindfulness I

Material: This week we will cover the following handouts from the book:

  • General Handout 1: Goals of Skills Training
  • General Handout 3: Guidelines for Skills Training
  • General Handout 4: Skills Training Assumptions
  • Mindfulness Handout 1: Goals of Mindfulness Practice (page 45)
  • Mindfulness Handout 2: Overview: Core Mindfulness Skills (page 49)
  • Mindfulness Handout 3: Wise Mind: States of Mind (page 50)

Homework: Please complete the following worksheets this week, after the live class.

  • Mindfulness Worksheet 1: Pros and Cons of Practicing Mindfulness (page 77)
  • Mindfulness Worksheet 3: Wise Mind Practice (page 83)

Some of the mindfulness exercises from class and the book can be found in audio versions here.

Week 2:
Mindfulness II

Material: This week we will cover the following handouts from the book:

  • Mindfulness Handout 4: Taking Hold of Your Mind: “What” Skills (page 53)
  • Mindfulness Handout 5: Taking Hold of Your Mind: “How” Skills (page 60)

Homework: Please complete the following worksheets this week, after the live class.

  • Mindfulness Worksheet 4: Mindfulness “What” Skills: Observing, Describing, Participating (page 84)
  • Mindfulness Worksheet 5: Mindfulness “How” Skills: Nonjudgmentalness, One-­Mindfulness, Effectiveness (page 88)

Some of the mindfulness exercises from class and the book can be found in audio versions here.

Week 3:
Crisis Survival & Pros and Cons

Material: This week we will cover the following handouts from the book:

  • Distress Tolerance Handout 1: Goals of Distress Tolerance (page 321)
  • Distress Tolerance Handout 2: Overview: Crisis Survival Skills (page 325)
  • Distress Tolerance Handout 3: When to Use Crisis Survival Skills (page 326)
  • Distress Tolerance Handout 4: STOP Skill (page 327)
  • Distress Tolerance Handout 5: Pros and Cons (page 328)

Homework: Please complete the following worksheets this week, after the live class.

  • Distress Tolerance Worksheet 2 (page 372)
  • Distress Tolerance Worksheet 3 (page 374)

Week 4:
The TIP Skills

Material: This week we will cover the following handouts from the book:

  • Distress Tolerance Handout 6: Tip Skills: Changing Your Body Chemistry (page 329)

Homework: Please complete the following worksheets this week, after the live class.

  • Distress Tolerance Worksheet 4 (page 376)

Week 5:
Distracting, Self-Soothing, &
Improving the Moment

Material: This week we will cover the following handouts from the book:

  • Distress Tolerance Handout 7: Distracting (page 333)
  • Distress Tolerance Handout 8: Self-Soothing (page 334)
  • Distress Tolerance Handout 9: Improving the Moment (page 336)

Homework: Please complete the following worksheets this week, after the live class.

  • Distress Tolerance Worksheet 5 (page 379)
  • Distress Tolerance Worksheet 6 (page 382)
  • Distress Tolerance Worksheet 7 (page 386)

Week 6:
Reality Acceptance

Material: This week we will cover the following handouts from the book:

  • Distress Tolerance Handout 10: Overview: Reality Acceptance Skills (page 341)
  • Distress Tolerance Handout 11: Radical Acceptance (page 342)
  • Distress Tolerance Handout 11b: Practicing Radical Acceptance, Step by Step (page 344)
  • Distress Tolerance Handout 12: Turning the Mind (page 345)

Homework: Please complete the following worksheets this week, after the live class.

  • Distress Tolerance Worksheets 9 (page 394)

Week 7:
Willingness, Half- Smiling, & Willing
Hands

Material: This week we will cover the following handouts from the book:

  • Distress Tolerance Handout 13: Willingness (page 346)
  • Distress Tolerance Handout 14: Half-Smiling and Willing Hands (page 347)

Homework: Please complete the following worksheets this week, after the live class.

  • Distress Tolerance Worksheet 11 (page 397)

Week 8:
Mindfulness of Thoughts

Material: This week we will cover the following handouts from the book:

  • Distress Tolerance Handout 15: Mindfulness of Current Thoughts (page 350)
  • Distress Tolerance Handout 15a: Practicing Mindfulness of Thoughts (page 351)

Homework: Please complete the following worksheets this week, after the live class.

  • Distress Tolerance Worksheet 12 (page 399)
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