Although DBT, or dialectical behavioural therapy, was developed to treat illnesses such as Borderline Personality Disorder, its easy-to-follow skills are applicable to just about everyone in day-to-day life. 

 Marsha M. Linehan, the psychologist who pioneered the practice, developed over 150 skills across four main modules that cover everything from navigating relationships to meditation. Sure, some are a little niche, but there are a plethora of direct, straightforward tips that help you reach the goal of building a “life worth living”. 

In the words of Allison*, a seasoned DBT patient, “It’s one of those things that’s kinda annoying at first. It feels way too easy and sort of basic, but it trains your brain in a pretty subtle way. I had this moment a couple of weeks ago where I looked up and realised I’d had a pretty heavy discussion with my significant other without it turning into an argument, much less a screaming match the way it used to. I’d applied interpersonal skills without even thinking, and I’ve been in this state of relief ever since because I feel as though, for the first time, I’ve achieved stability in my home life. Long story short: it sneaks up on you if you hack at it enough, but once you’re there…. you’re there.”

Here’s another skill for the road:

 

 

*Names have been changed to protect privacy

Words, design and audio by Kieran Mehra

Background track by Lakey Inspired