Useful Tools

Diary Card.

This is an example of the type of diary cards we ask clients to fill out weekly to track progress, skills acquisition and problem behaviors while in treatment at St. Louis DBT.  You may choose a paper version like this one or an electronic version such as The DBT Diary Card phone app.

Behavior Chain Analysis Worksheet

This is an example of a Behavior Chain that a therapist will teach you to do in individual therapy. These quick analyses help you and your therapist get to the root of the problem and come up with solutions together.

Validation Handout.

Validation is a key skill developed or discussed throughout DBT therapy skills groups and individual or family therapy sessions.  This article does a wonderful job of outlining what validation is, how to do it at various levels and what makes validation difficult.

Helpful Websites

The Art of Living
Over 60 independent studies show breathing techniques taught on the Art of Living Happiness Program enhance brain, hormone, immune and cardiovascular system function; reduce stress, depression, anxiety and PTSD; and increase mental and physical well-being. The Art of Living personal development programs combine the mystical and the modern to help create a life of purpose, joy and confidence by choosing a meditation to fit your present feelings.

Behavioral Health Response (BHR) – 314.469.6644
BHR provides confidential counseling over the phone to individuals experiencing a mental health crisis. They also provide mobile outreach services and community referrals, and are available 24 hours per day, 7 days per week.

Behavioral Tech
This organization is a training institute for Dialectical Behavioral Therapy. Check out the section on DBT Resources to find more information about DBT, success stories of individuals who have used DBT, and mindfulness practice ideas.

The Chopra Center

Meditation can remove stress, help balance emotions, deal with physical and psychological distress, and promote peace in the present moment. But it can be tough to meditate without a teacher or guide. These guided meditations, ranging from five minutes to one hour, walk you through meditation one step at a time.

Gaiam Life Meditation Rooms

Need a mid-day escape? Want to escape your worries for a little while? Experience imagery of some of the most relaxing and beautiful natural gifts on Earth, as you listen to soothing nature sounds and music.

KUTO Crisis Helpline – 1.888.644.KUTO (5886)
A confidential telephone hotline for youth in need of assistance, crisis services, or referrals. This hotline is specifically staffed by youth every day after 4 PM.

The Mindfulness Summit
This project allows you to purchase a collection of mindfulness videos and meditation audios, taught by some of the world leaders in the field of mindfulness practice. All proceeds go towards mindfulness-based charities.

Tara Brach

Tara Brach’s teachings blend Western psychology and Eastern spiritual practices, mindful attention to our inner life, and a full, compassionate engagement with the world. Her themes reveal the possibility of emotional healing and spiritual awakening through mindful, loving awareness as well as the alleviation of suffering in the larger world by practicing compassion in action. This site offers resources to help those new to meditation practice by offering the option to browse by category.

UCLA Mindful Awareness Research Center

Mindfulness is an excellent antidote to the stresses of modern times. It invites us to stop, breathe, observe, and connect with one’s inner experience. The Mindful Awareness Research Center’s mission is to foster mindful awareness across the lifespan through education and research to promote well-being and a more compassionate society. At their web site, you’ll find an introduction to mindfulness meditation that you can practice on your own.

UC San Diego Center for Mindfulness

The UC San Diego Center for Mindfulness offers clinical care, professional training, education, research and outreach intended to further the practice and integration of mindfulness into all aspects of society. Here, find a number of guided audio meditations and guided audio and video yoga sessions that are available in MP3 format. Users are free to download and/or share these guided practices.