dbt
dialectical behaviour therapy
a skills based therapy that helps with emotions, distress, relationships, and mindful awareness.
smoozypoo's diary
this is a personal reflection tool. it can support dbt skills practice, but it does not replace support from a qualified clinician. if someone may be in immediate danger, contact local emergency services or a trusted crisis support line.
week setup
let's begin!
the diary saves each week separately using monday as the week start.
one day at a time
monday
ready
this page only asks for today. small entries are enough.
feelings and urges from 0 to 5
0 means absent. 5 means strongest. this is for noticing patterns, not judging the day.
gentle care list
0
0
top slider is before. bottom slider is after.
relationship support
soft repair and communication
open weekly relationship notes
when i need support, i can say
when we need repair
end of week
review without being harsh
average anxiety0
care checks0
skills used0
hardest daynone
open weekly review
safety and comfort
hard moment plan
open safety and comfort notes
save and backup
keep my diary safe
saved diary data stays in this browser storage unless exported, imported, cleared, or browser data is removed. for privacy, use a trusted device and export backups when needed.
dbt acronyms
a little reference page for remembering what each dbt acronym means without searching around.
reference page
acronyms and meanings
wise mind
emotion mind plus reasonable mind
the balanced place where feelings and facts can both be noticed before choosing what to do.
what skills
observe, describe, participate
mindfulness skills for noticing what is happening, naming it clearly, and taking part in the moment.
how skills
non judgmentally, one mindfully, effectively
mindfulness skills for doing things with less judgement, more focus, and practical care.
stop
stop, take a step back, observe, proceed mindfully
a pause skill for moments when feelings are high and a quick reaction might make things worse.
tipp
temperature, intense exercise, paced breathing, paired muscle relaxation
body based distress tolerance skills for bringing intensity down during a hard moment.
accepts
activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
distraction options for getting through distress without making the situation worse.
improve
imagery, meaning, prayer, relaxation, one thing in the moment, vacation, encouragement
ways to make a difficult moment more bearable while it passes.
dear man
describe, express, assert, reinforce, mindful, appear confident, negotiate
a structure for asking for something or saying no while staying clear and respectful.
give
gentle, interested, validate, easy manner
a relationship skill for keeping connection softer during communication.
fast
fair, no over apologising, stick to values, truthful
a self respect skill for staying kind without abandoning personal values.
abc please
accumulate positive emotions, build mastery, cope ahead, treat physical illness, eat, avoid mood altering substances, sleep, exercise
emotion regulation basics for making emotions easier to manage over time.
tiny guide
which one fits?
too intense right now
try stop, tipp, accepts, or improve.
relationship moment
try dear man, give, or fast.
emotion pattern
try abc please, opposite action, or check the facts.
mind feels noisy
try what skills, how skills, or wise mind.