Free Guide
What Is DBT? A Gentle Introduction
A plain-language overview of Dialectical Behaviour Therapy — what it is, where it came from, and how it can help you build a life worth living.
Tools for your journey
Resources
One skill at a time.
Whether you're just discovering DBT or deepening your practice, these tools, guides, and downloads are here to support you — at your own pace, in your own way.
Worksheet
The TIPP Skill: Calming Your Body Fast
When emotions feel overwhelming, TIPP (Temperature, Intense exercise, Paced breathing, Progressive relaxation) can bring you back to baseline quickly.
Worksheet
DEAR MAN: Asking for What You Need
A step-by-step guide to the DEAR MAN skill — a DBT tool for making requests and saying no while keeping relationships intact.
Practice
5-Minute Mindfulness Practice
A short, grounded mindfulness exercise you can do anywhere — no experience needed. Just five minutes to come back to yourself.
Free Guide
Supporting Someone with BPD: A Guide for Families
Practical, compassionate guidance for family members and loved ones navigating relationships with someone who experiences intense emotions.
Worksheet
Opposite Action: Changing Emotions by Changing Behaviour
Learn how acting opposite to your emotion urge can shift how you feel — one of the most powerful skills in the DBT toolkit.
Free Guide
Wise Mind: Finding Your Inner Balance
Explore the concept of Wise Mind — the place where your emotional mind and reasonable mind meet — and how to access it in daily life.
Printable
Your First DBT Skills Diary Card
A printable diary card to help you track which DBT skills you're using each day — a cornerstone of DBT practice.
Free Guide
Setting Limits with Love
How to set healthy limits in relationships without pushing people away — a guide grounded in DBT interpersonal effectiveness skills.
Want personalised support?
Resources are a great start, but nothing replaces working through skills with someone who truly understands. Reach out to explore how we can support you.
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