Using DBT in Everyday Life: skills for outside the therapy room
DBT skills are designed to be used in daily life, not just in therapy, so you can respond to challenges with more confidence and awareness.
Free to try · Responses are private & encrypted
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What does the Using DBT in Everyday Life Mini Course cover?
Why DBT works best as a daily practice, noticing emotions and thoughts as the first step, choosing the right skill for the situation, what DBT looks like in real moments such as pausing before responding in an argument, and why consistency matters more than perfection.
Who is this Using DBT in Everyday Life Mini Course for?
Helpful if you:
🌊 Have strong emotional reactions to everyday situations
🛠️ Have learned DBT skills but struggle to use them in the moment
🔁 Want the skills to become second nature
For therapists:
Assign this course after the core DBT modules to support generalisation of skills outside session. The client's trigger situations and chosen skill give a concrete plan to review at the next session. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
Explore Offload for therapistsReferences
Linehan, M. M. (1993). Cognitive-Behavioral Treatment of Borderline Personality Disorder. Guilford Press. Neacsiu, A. D., et al. (2014). Dialectical behavior therapy skills for transdiagnostic emotion dysregulation. Behaviour Research and Therapy, 59, 40–51. Stoffers-Winterling, J. M., et al. (2012). Dialectical behaviour therapy for borderline personality disorder. Cochrane Database of Systematic Reviews.
