Are you starting your DBT journey and wondering where to start with so much information out there? Are you overwhelmed with book options, self-help websites, and blogs? This is the DBT 101 Starter Kit.
As a DBT Therapist I get a lot of questions from people who are overwhelmed or don't know where to begin. Every person will find different parts of DBT that work for them (or don't work,) so be gentle with yourself in taking any advice- including my own. Also if you are in traditional in-person group DBT, I would reach out to your provider's staff regarding books and other resources specific to their program.
1. How much time do you have to dedicate to this right now?
Begin by thinking about how much time can you reasonably spend daily or weekly learning DBT. The purpose or learning DBT is to utilize the skills not just memorize names of skills. Do you want to sit down for an hour a week and learn? Ten minutes of quiet time a night? Both are great ways to start. Knowing which fits best into your life will help make the best use of your time.
2. Get a Book!
There are many texts out there. Here are my favorites that I have and use for my courses. The book pictured below is hands down my favorite. It's easy to use and understand and contains worksheets for its 125 skills. If the price is too steep, try your local library! There are also some good free pdfs of workbooks online you can find. That's not my top pick but useful and free DBT is better than no DBT!