DBT Self Help: My Dialectical Life

Are you ready to take the steps to change your life for the better?

Dialectical behavior therapy (or DBT) can help you improve your life by learning the skills that have helped countless people all of the world. I want for you to believe that life can be easier and that you can take control of your depression, anxiety, disruptive thoughts, self-sabotaging behaviors, and other symptoms that may be interfering with your ability to have healthier relationships.

My Dialectical Life: You. Only Better.

It started as a favor. 

I guess lots of things – little things that make a difference – start small.

Anyway, it was 2011 and a treatment consultation client was in a bind: She was on a waiting list for a dialectical behavior therapy (DBT) program, but wanted to start learning and using the skills right away.

So I sent her an email once a day – something short, useful and validating – so she could start learning a few DBT skills while she was waiting.

I didn’t know then what I know now: Sometimes doing a favor for someone can end up helping thousands of people over many years.

Fast-Forward To 2024

Thirteen years later, that simple idea for my client has turned into My Dialectical Life.

Oh, it’s still a daily email. But it’s also a lot more. Today, MDL is:

• A proven tool that helps hundreds of people embrace their skills – and, in doing so, embrace a life worth living – every day

• A sense of community and shared purpose for those new to DBT as well as those who have been using their skills for years

• An important day-starter ritual for anyone who wants to be more proactive and thoughtful in their self-care practice

• Two live educational webinars each month about ideas and topics that can help you be your very best

Who Am I?

Hello! My name is Amanda and I have been intensively trained in Dialectical Behavior Therapy (DBT) through Behavioral Tech.

I'm also the author of the DBT Wellness Planner: 365 Days of Healthy Living for Your Body, Mind, and Spirit. I write about Dialectical Behavior Therapy (DBT) every single day.

What You Know, What You’ll Learn

DBT can be a life-changing therapy. Learning and using skills to improve relationships and increase your health and happiness may be one of the smartest decisions you ever make.

If you’ve made it this far, you know these things. And you know you want to make progress every day, whether you’re just starting out on your DBT journey or rocking skills you’ve felt solid about for years.

Tiny steps of progress every day is what My Dialectical Life is all about. Each day you’ll receive an email that includes:

• a DBT skill to use that day

• tips for making the most of your skill through real-world examples

• encouragement and support to help you create your own life worth living

Across eleven years and thousands of subscribers, this simple, daily reinforcement has changed lives. But don’t take my word for it – read what MDL subscribers have to say:

I love MDL. —SH, England

Remember that God uses you to bless people via your My Dialectical Life emails. —MP, Arizona

This is just what I needed to read this morning. Thank you! —TB, Brazil

I’d be lost without a daily reminder to use these skills. —ET, Italy

I’m so glad that our family found you. —BB, Maine

You’ve Got Questions, I’ve Got Answers

Q: What is DBT?
A: Dialectical behavior therapy is an evidence-based treatment designed to help people take control of their emotions and behaviors. DBT was developed by Marsha Linehan, PhD and you can read more about how DBT helps people by clicking here.

Q: Will DBT help me?
A: Since its creation in the late 1980s, DBT has helped people all over the world create healthier and happier lives. My hope is that by subscribing to My Dialectical Life, you’ll find lots of practical ideas you can use to help yourself feel just a little bit better—starting today.

Like any other tool, however, the more you put into it, the more you’ll get out of it. I believe that taking small, daily steps to help yourself will yield results for years to come. DBT will get you pointed in the right direction!

Q: Do you have any success stories?
A: Yes! Please check out this collection of inspiring DBT success stories.

Q: I can’t find a DBT therapist in my area. Can I teach myself the skills?
A: While DBT is not a quick fix, individuals who are highly-motivated and are ready to commit to using the skills daily for at least six months, I believe the answer is often YES.

I strongly recommend that beginners also read—or listen to—books about mindfulness and dialectical behavior therapy.

Q: What if I’m already working with a DBT therapist?
A: That’s perfectly okay. As a DBT therapist, I subscribe my own clients to My Dialectical Life because I want them to have plenty of ideas for practicing these skills each day.

Q: When are the bi-monthly educational webinars?
A: The time for the webinars are announced on the first and 15th of each month. Times vary to help accommodate people in different time zones and countries.

Q: What topics are covered during the webinars?
A: We talk about issues that matter to you today!

That may mean that we discuss building resilience, coping with anxiety, creating healthy romantic relationships, developing lasting friendships, finding meaning in emotional pain, understanding how tiny steps can lead us to greater success at work or school, and becoming more self-compassionate.

My hope is that these ideas will help you to use your DBT skills in a new (and, often, more advanced) way.

Q: May I suggest a topic for the webinars?
A: Of course! Please send me an email at amanda@hopeforbpd.com. I’d love to hear your ideas.

Q: I’m a therapist. May I subscribe to My Dialectical Life?
A: Yes! Approximately 10% of My Dialectical Life subscribers are graduate students, therapists, physicians, nurse practitioners, or peer support providers.

If you are a healthcare professional, your subscription may be tax deductible as a business expense. Please ask your tax advisor for additional information.

Q: What’s a diary card?
A: A diary card is a way to keep track of the skills you are using. You can also use a diary card to assess your progress. Email me at amanda@hopeforbpd.com for a free diary card you can print and use starting today.

Q: Who subscribes to My Dialectical Life?
A: Anyone who is interested in learning more about DBT or anyone who needs a reminder about the skills they are already familiar with!

I have family members, therapists, graduate students, peer support providers, and people who are struggling with anxiety, depression, EUPD, bipolar disorder, addictions, or anyone else who needs a little extra help managing their thoughts and emotions who subscribe to My Dialectical Life.

Q: What does My Dialectical Life cost?
A: A subscription to MDL is $25 USD a month—less than $1 a day and is billed monthly. It’s less expensive than a daily coffee habit—with longer-term benefits.

My Dialectical Life is a smart investment you make in yourself.

Q: Can I get a free copy of your book for subscribing?
A: Sure! Just ask me.

Q: I don’t live in the US. How much is $25 USD a month in my currency?
A: This currency calculator should help you to know the current exchange rate for your area of the world.

Q: May I purchase a subscription for my daughter/son/spouse/friend?
A: Of course! Send me an email at amanda@hopeforbpd.com and I’ll be happy to get them started today.

Q: What time is the daily email sent?
A: Emails go out at 5:00 am CST (-5 GMT) each and every day.

Q: What if I want to unsubscribe?
A: You’re never locked in. If you want to unsubscribe at any time, just send an email and your subscription will be immediately cancelled.

Take Control of Your Emotional Health. Subscribe Today.

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