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Your way into DBT.

Knowledge, orientation and application – with the areas you have selected.

Situations

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01

Acute Crisis

For moments of acute escalation, high pressure or immediate need for stabilization.

02

High Tension

For strong physical or vegetative activation without necessarily a fully escalated crisis.

03

Endure and soothe yourself

For moments when a problem cannot be solved right now and what is needed first is inner soothing, comfort, or a more bearable moment.

Modules

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01
Acceptance space

Mindfulness

02
Acceptance space

Distress Tolerance

03
Change space

Emotion Regulation

04
Change space

Interpersonal Effectiveness

Skill Bundles

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Mindfulness What-Skills

If you first want to take the three basic steps of mindfulness as a coherent practice.

Mindfulness How-Skills

When you have to mindfully align not just what you do, but how you do it.

STOP Skill

When an impulse or moment of escalation needs to be interrupted immediately before it drags you further.

Lists and bookmarks

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Stabilize acutely without making it worse

A short curated sequence for high tension and acute crisis moments.

Open list

Change an unwanted emotion effectively

A curated decision sequence for distressing emotions.

Open list

Introduction to DBT skills training

A curriculum-style entry into the structure, logic, and first orientation of DBT skills training.

Open list

Foundations

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DBT - Overview

If you need the overall picture of DBT before you go into individual skills or modules.

Biosocial theory

When it needs to be clear why high vulnerability and invalidation fuel each other.

Dialectic

When acceptance and change must not be thought of against each other, but together.

Frameworks

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DBT - Overview

If you need the overall picture of DBT before you go into individual skills or modules.

Emotion Regulation (Framework)

If you first have to understand how emotions change and where you can intervene.

Biosocial theory

When it needs to be clear why high vulnerability and invalidation fuel each other.

Principles

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Dialectic

When acceptance and change must not be thought of against each other, but together.

Beginner's Mind

When a fixed perspective needs to be broken down in order to perceive something freshly again.

Doing Mind and Being Mind

When a better balance is needed between purposeful action and open existence.

Protocols

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Daily Mindfulness Regimen

If mindfulness is to be built up as a regular daily practice rather than just an individual exercise.

Spaciousness and Stillness

When inner space and calm have to be cultivated instead of further mental condensation.

REST Strategy

When you need a short interruption and collection phase before other skills can take effect.

Emotions

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01

Fear or panic

For anxiety peaks, near panic, fear of loss of control or massive concern.

02

Anger or Irritation

For intense anger, irritability or proximity to escalation.

03

Shame

For withdrawal, feeling exposed, or self-deprecating reactions.

Topic Areas

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Practicing mindfulness

Connect openness, mindful attitude, acceptance and self-compassion in mindfulness practice.

Expanding mindfulness

Explore mindfulness through Wise Mind, loving kindness, spaciousness and stillness, and regular practice.

Bringing mindfulness into routines

Connect regular mindfulness practice with mindful attitude, self-compassion and inner orientation.

Neighborhoods

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DEAR MAN

A good starting point when you need to say something clearly, ask for something, or negotiate.

FAST

A good hub when self-respect, fairness, and boundaries all matter at once.

Wise Mind

A good hub when you need orientation first before taking action.

Skills

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Wise Mind

When mind and feeling must be brought together before you move on.

Loving Kindness

If you want to practice active, warm affection instead of just distance from yourself or others.

Self-Soothing

When your system needs reassurance and friendly self-regulation first.

Exercises

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Safe-Place Visualization

When inner images of security are needed to reduce excitement and overwhelm.

Cue-Controlled Relaxation

When a linked signal is intended to lead the body into relaxation more quickly.

Check the Facts Worksheet

When a fact check should be worked through in writing and not just mentally.

Tools

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Chain Analysis

If you want to understand a problematic pattern step by step backwards.

Missing-Links Analysis

If it is not clear which effective step has been missing in a difficult situation.

Communication Effectiveness Checklist

If you need to look back and see where a conversation was effective or unclear.

Components

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Observe

When you first have to collect what is actually there.

Describe

When what is perceived must be clearly stated without prematurely interpreting it.

Participate

When not just observation is needed, but full participation in the moment.

Situative Questions

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Which skill helps me first when everything is escalating?

I am extremely tense. Where should I start?

I do not know what is going on with me right now. Where do I get orientation?

Questions

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What Helps Now Versus Long Term?

Which Skill Helps Me First?

Is This Self-Soothing or Improving the Moment?

Comparisons

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Check the Facts vs. Opposite Action vs. Problem Solving

Helps distinguish between emotion regulation skills that can seem similar but differ in whether they rely on checking, counterdirection, or concrete change.

DEAR MAN vs. GIVE vs. FAST

Helps distinguish whether goal effectiveness, relationship effectiveness, or self-respect currently has priority.

Dialectical Abstinence and Clear Mind

Dialectical Abstinence verbindet totale Abstinenz mit konsequenter Planung fuer Rueckfaelle — ohne Mittelweg. Clear Mind beschreibt den Gleichgewichtszustand zwischen Addict Mind und Clean Mind als angestrebte innere Haltung.

Decision paths

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Acceptance vs. Validation

Helps distinguish whether the first need is accepting reality or actively establishing comprehensibility and resonance.

Assertiveness Scripts vs. DEAR MAN

Helps distinguish whether what is needed first is the full goal-effectiveness logic of DEAR MAN or a concrete verbal form for a difficult conversation.

Change or Hold an Unwanted Emotion

Helps distinguish whether an emotion is best answered through checking the facts, going in the opposite direction, working on the problem, or mindfully holding it.

Library

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Mindfulness

Mindfulness is the orienting space for noticing, observing, and inner steering before other steps become sustainable at all.

Distress Tolerance

Distress tolerance is the orienting space for crises, overwhelm, and short-term stabilization without making the situation worse.

Emotion Regulation

Emotion regulation is the orienting space for understanding, influencing, and sustainably changing emotional patterns.