FRTC DBT Toolkit

DBT skills explained step by step, with tools to practice them. Free, private, no account. From Front Range Treatment Center, Colorado's only DBT-Linehan Board Certified program.

Need a skill right now? The Skills Finder asks one or two questions and points you to a skill to try. Nothing you tap leaves your device. Open the Skills Finder →

Start here

Diary cardRate urges, emotions and skills each day.DEAR MAN builderBuild a script for asking, or for saying no.Check the FactsDoes the emotion fit the facts? Get a plan.Skill videosEvery skill in about a minute, by module.

The Skills

Each page gives the steps first, then an example, where people get stuck, and when to use something else.

Watch a skill in about a minute

Short explainers, about a minute each.

TIPP

When your body is hijacked by a big emotion

STOP

When you have just enough time to interrupt yourself

Check the Facts

When a feeling is big and you're not sure if it fits

Wise Mind

When emotion or logic alone is steering wrong

Radical Acceptance

When you're stuck in "this shouldn't be happening"

DEAR MAN

When you need to ask for something or say no, clearly

Every skill video, by module →

Tools

DEAR MAN, GIVE and FAST builderRank what matters most, then build a script for asking for something or saying no.Check the Facts and Opposite ActionCheck whether an emotion fits the facts, then get a problem-solving or opposite action plan.Diary cardRate urges, emotions and skills each day. Prints as a standard card for your session, and works offline.Chain analysisTrace what led to a problem behavior, link by link, and find where a skill could break the chain.PLEASE plannerA one-minute daily check of sleep, eating, exercise, substances and physical health.Validation builder for parentsWords that show your teen their feelings make sense, plus the phrases that backfire.

Reference

DBT glossaryPlain-language definitions of DBT terms, skills and acronyms.Audio practicesGuided mindfulness and relaxation recordings.How to find real DBTThe four parts of comprehensive DBT and how to check any program before you start.For cliniciansHow to use these tools with clients between sessions.

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