Dialectical Behavior Therapy (DBT) was designed for people who feel things intensely and don’t have great models for coping with those feelings. If that’s you, you’re not alone—and you don’t have to reinvent the wheel. There are excellent DBT resources out there, and many of them are free. The challenge is just knowing where to look.
The skills in DBT are learnable. They take practice. They take repetition. But they’re doable. And they work.
Let’s get into it.
20 Free DBT Resources
Disclaimer: The resources listed in this post are created and owned by their respective authors and organizations. I did not create these materials, and this post is not affiliated with or sponsored by any of the sites or creators referenced. Please use these materials responsibly and respect all copyright and licensing terms. When in doubt, refer back to the original source for use guidelines and attribution requirements.
DBT Fosters Recovery and Resiliency Handouts | Source: Co-Occurring Disorders and Treatment Conference, 20 pages (2018)
DBT Skills Workbook For Rec Therapy Sessions | Source: Dan Pettry, Rec Therapy Today, 42 pages (2018)
DBT Worksheets | Therapist Aid
Dealing with Distress | Source: Carol Vivyan, 42 pages (2009)
Dialectical Behavior Therapy Skills Handbook | Source: Fulton State Hospital, 94 pages (2004)
A Modified DBT Group Therapy Manual | Source: Mission Australia, 152 pages (2015)
Open-Minded Thinking | (Printable workbook) Source: Dr. Linda Olson, 90 pages
What Is BPD? | Source: U.S. Department of Veterans Affairs, 66 pages
Free DBT Websites
DBT Self Help | Self-serve resources for the DBT community Dialectical Behavioral Therapy (DBT) is an evidence-based psychotherapy that combines Cognitive Behavioral Therapy with Zen Buddhism. Created by Marsha Linehan, it was originally used to treat Borderline Personality Disorder (BPD). Now it is used to treat many different emotional dysregulation and impulse control disorders and symptoms.
Dialectical Behavior Therapy (DBT) Tools DBT Tools is intended to be a web-based resource for clients who are in therapy with a trained DBT professional.
Dialectical Behavior Therapy: DBT Skills, Worksheets, Videos A free course for taking control of your thoughts, emotions, and relationships. 40+ lessons with guides, videos, and worksheets.
Free Resources | Online DBT Skills Free videos and downloads to help you learn or strengthen your Dialectical Behavior Therapy (DBT) skills knowledge and support your mental health.
Free DBT Articles
4 DBT Skills Everyone Can Benefit From
13 Best DBT Worksheets & Techniques for Therapists
Dialectical Behavior Therapy | Psychology Today
Dialectical behavior therapy: What is it and who can it help? – Harvard Health
Free DBT Trainings
6-Module DBT Course | An educational course designed for professionals to learn the basic principles for the diagnosis and treatment of borderline personality disorder. There are six 20-minute modules.
Treating Trauma Using DBT | Free Online Course | Alison
For more free trainings on various topics, see 75 Free Online Resources for Continuing Education for Mental Health Professionals – mind remake project.
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DBT skills take practice, patience, and repetition—but they’re learnable. The resources here are a starting point, not a finish line. Take what’s useful, leave what isn’t, and keep going. Building emotional regulation is a process, and you’re doing the work just by showing up.