What Features Does the Bot Offer?

• Completely Free: While the chatbot is available at no cost, users can support our project through donations, which will be reinvested into the development of DBT-IT products. Sharing this resource with others is also invaluable to us.

• SOS Functionality: In times of crisis, the bot provides essential guidance on self-help techniques.

• DBT Card Maintenance: Users can manage their DBT cards directly within the bot.

• Daily Practices: The bot sends daily exercises at a time chosen by the user.

• Skill Block Selection: Users can opt to focus on specific skill sets or practice all at once. The skills are categorized into four distinct blocks:

  • Awareness: This block emphasizes mindfulness, allowing individuals to concentrate on the present moment without judgment. Practicing mindfulness helps you:
    • Remain grounded in the present, free from distractions of the past or future.
    • Gain insight into your current experiences.
    • Learn to take control of your thoughts rather than being overwhelmed by them.

• Stress Tolerance: This section teaches how to manage intense emotions and situations without worsening them. By developing stress tolerance, you will:

  • Discover coping strategies for overwhelming emotions.
  • Learn to navigate crises by distinguishing between what can and cannot be changed.
  • Avoid harmful consequences stemming from emotional upheaval.

• Emotional Regulation: This area focuses on managing emotions and their expressions, aiming to enhance emotional awareness rather than suppressing feelings. Through this practice, you will:

  • Recognize and understand your emotions.
  • Comprehend how emotions impact your thoughts and actions.
  • Gain skills to constructively manage and express emotions.

• Interpersonal Effectiveness: This skill set helps improve interactions with others. Training in this area will enable you to:

  • Communicate requests and refusals effectively.
  • Build and maintain healthy relationships, as well as know when to end harmful ones.
  • Uphold self-respect during conversations.

• Randomized Practices: The bot offers a mix of traditional exercises from DBT training alongside unique and engaging options.

This tool is particularly beneficial for individuals undergoing DBT therapy or skills training, but it can also provide insights and aid to anyone interested in enhancing their emotional regulation.

DBT Skills for Emotional Regulation – Carla Barrow - Learn practical DBT skills to effectively regulate emotions and enhance well-being.

Real-Time DBT Skills: Phone Coaching and Emotional Regulation - Explore real-time applications of DBT skills for emotional management in everyday situations.