Charlie Health’s Free DBT Skills Guide

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An easy-to-follow mental health roadmap

DBT skills help people handle big feelings and improve communication. They’re also proven to reduce anger, self-harm, thoughts of suicide, and symptoms of depression.

This guide is your family’s chance to learn DBT skills from the experts at Charlie Health, together.

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What You’ll Learn in our DBT Skills Guide

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Skills that help you notice and accept what’s going on around you, even when you’re unhappy with how things are. You don’t have to enjoy every situation you’re in, but you need to know how to recognize and accept your reality.

Distress tolerance

Skills that teach you to cope with upsetting situations in a healthy way, like using a fidget toy or going on a walk, instead of acting on impulses, like yelling or hitting.

Interpersonal effectiveness

Skills that help you understand what you want and how to explain it to other people. Communicating with clarity and kindness increases your likelihood of achieving your desired outcome.

Emotional regulation

Skills for identifying and changing feelings before they lead to unhealthy behaviors. Big feelings don’t need to lead to impulsive or hurtful actions.

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