Hi. I thought I’d make a master list in the hope it would make navigating the lesson posts easier.

The course starts with mindfulness but there are a few posts before the first lessons to help explain the course, the diary cards and to help you get started –

Getting Started

1. PositivelyDBT – Peer DBT – A bit about me, DBT and my peer DBT course. – https://positivelybpd.wordpress.com/2021/07/27/1-positively-bpd-peer-dbt-a-bit-about-me-dbt-and-my-peer-dbt-course/

1a. PositivelyDBT – Peer DBT -Diary cards – https://positivelybpd.wordpress.com/2021/07/27/1a-positivelybpd-peer-dbt-diary-cards/

2. PositivelyDBT – Peer DBT – Skills training assumptions and guidelines. – https://positivelybpd.wordpress.com/2021/07/27/positively-me-peer-dbt-skills-training-assumptions/

Relevant worksheets can be found on page 13 ( General Handout 4 – Skills training Assumptions) , the guidelines for DBT groups can also be found on page 12.

3. PositivelyDBT – Peer DBT – Goals of skills training. –https://positivelybpd.wordpress.com/2021/07/28/3-positivelybpd-peer-dbt-goals-of-skills-training/

Relevant worksheets can be found on page 9 (General Handout 1 – Goals of skills training)

Important lessons to start off with

4. PositivelyDBT – Peer DBT – Biosocial theory – https://positivelybpd.wordpress.com/2021/08/03/4-positivelybpd-peer-dbt-biosocial-theory/

Relevant worksheets can be found on page 14 and 15 (General Handout 5 – Biosocial Theory)

5. PositivelyDBT – Peer DBT – Options for Solving any Problem – https://positivelybpd.wordpress.com/2021/08/03/5-positivelybpd-peer-dbt-dbt-problem-solving/

Relevant worksheets can be found on page 10 ( General handout 1A – Options for solving any problem)

5a. PositivelyDBT – Peer DBT – Pros and Cons of using DBT skills. – https://positivelybpd.wordpress.com/2021/08/03/5a-positivelybpd-peer-dbt-pros-and-cons-of-using-dbt-skills/

Relevant worksheets can be found on page 27 (General WORKSHEET 1 – Pros and cons of using skills)

6.PositivelyDBT – Peer DBT – Unhelpful Thinking Styles – https://positivelybpd.wordpress.com/2021/08/10/6-positivelybpd-peer-dbt-unhelpful-thinking-styles/

(no worksheet for this)

The first Minfulness Lessons

7.PositivelyDBT – Peer DBT – What is Mindfulness? – https://positivelybpd.wordpress.com/2021/08/10/7-positivelybpd-peer-dbt-what-is-mindfulness/

Relevant worksheets can be found on page 46 (Mindfulness handout 1A – What is Mindfulness)

8.PositivelyDBT – Peer DBT – States of Mind and finding Wise Mind – https://positivelybpd.wordpress.com/2021/08/10/8-positivelybpd-peer-dbt-states-of-mind-and-finding-wise-mind/

Relevant worksheets can be found on pages 50 (Mindfulness Handout 3 -Wise Mind; States of mind) and 51-52 (Mindfulness handout 3A – Ideas for practicing Wise Mind)

8a.PositivelyDBT – Peer DBT – Mindfulness – Goals of Mindfulness Practice. – https://positivelybpd.wordpress.com/2021/08/24/8a-positivelybpd-peer-dbt-mindfulness-goals-of-mindfulness-practice/

Relevant worksheets can be found on page 45 (Mindfulness Handout 1 – Goals of mindfulness practice)

9.PositivelyDBT – Peer DBT – Mindfulness WHAT Skills 1 – https://positivelybpd.wordpress.com/2021/08/24/9-positively-bpd-peer-dbt-mindfulness-what-skills-1/

Relevant worksheets can be found on pages 53 (Mindfulness Handout 4 – Taking hold of the “What” Skill), 54-57 (Mindfulness Handout 4A – Ideas for practicing Observing), 58 (Mindfulness handout 4B – Ideas for practicing describing) and 59 (Mindfulness handout 4C – Ideas for practicing Participation)

10.PositivelyDBT -Peer DBT – Mindfulness HOW Skills 1 – https://positivelybpd.wordpress.com/2021/08/24/10-positivelybpd-peer-dbt-mindfulness-how-skills-1/

Relevant worksheets can be found on pages 60 (Mindfulness handout 5 -Taking hold of your mind “How” Skills, 61 (IMindfulness handout ideas for practicing NonJudgmentalness), 62 (Ideas for practicing One Mindfulness) and 63 (Ideas for practicing effectiveness)

Emotional Regulation

11.PositivelyDBT – Peer DBT – Emotional Regulation – Goals for emotional regulation and What Emotions Do for Us. – https://positivelybpd.wordpress.com/2021/08/31/11-positivelybpd-peer-dbt-emotional-regulation-goals-for-emotional-regulation-and-what-emotions-do-for-you/

Relevant worksheets can be found on pages 205 (Goals for Emotional Regulation) and also 210 (Emotional Regulation handout 3 -What emotions do for you)

12.PositivelyDBT -Peer DBT- Emotional Regulation – What makes it hard to regulate your emotions. – https://positivelybpd.wordpress.com/2021/08/31/12-positivelybpd-peer-dbt-emotional-regulation-what-makes-it-hard-to-regulate-your-emotions/

Relevant worksheets can be found on page 211 (Emotional Regulation handout 4 – What makes it hard to regulate your emotions)

13.PositivelyDBT -Peer DBT – Emotional Regulation – Myths about Emotions – https://positivelybpd.wordpress.com/2021/08/31/13-positivelybpd-peer-dbt-emotional-regulation-myths-about-emotions/

Relevant worksheets can be found on page 212 ( Emotional Regulation handout 4A – Myths about emotions)

14.PositivelyDBT – Peer DBT – Emotional Regulation – Model for Describing Emotions. – https://positivelybpd.wordpress.com/2021/09/07/14-positivelybpd-peer-dbt-emotional-regulation-model-for-describing-emotions/

Relevant worksheets can be found on page 213 (Emotional Regulation handout 5 – Model for describing emotions)

15.PositivelyDBT – Peer DBT – Emotional Regulation – Ways to Describe Emotions. – https://positivelybpd.wordpress.com/2021/09/07/15-positivelybpd-peer-dbt-emotional-regulation-ways-to-describe-emotions/

Relevant worksheets can be found on pages 214 – 223 (Emotional Regulation Hand out 6 – Ways to describe emotions)

16.PositivelyDBT – Peer DBT – Emotional Regulation – Checking the Facts. – https://positivelybpd.wordpress.com/2021/09/14/16-positivelybpd-peer-support-dbt-emotional-regulation-checking-the-facts/

17.PositivelyDBT – Peer DBT – Emotional Regulation – Opposite Action – https://positivelybpd.wordpress.com/2021/09/14/17-positivelybpd-peer-dbt-emotional-regulation-opposite-action/

18.PositivelyDBT – Peer DBT – Emotional Regulation – Problem Solving – https://positivelybpd.wordpress.com/2021/10/05/18-positivelybpd-peer-dbt-emotional-regulation-problem-solving/

19.PositivelyDBT – Peer DBT – Emotional regulation – Introduction to Accumulating Positive Emotions Short Term – https://positivelybpd.wordpress.com/2021/10/05/19-positivelybpd-peer-dbt-emotional-regulation-introduction-to-accumulating-positive-emotions-short-term/

20.PositivelyDBT – Peer DBT – Emotional Regulation – Accumulating Positives Long Term (+ values) – https://positivelybpd.wordpress.com/2021/10/05/20-positivelybpd-peer-dbt-emotional-regulation-accumulating-positives-long-term-values/

21.PositivelyDBT – Peer DBT – Emotional Regulation – Building Mastery and Coping Ahead – https://positivelybpd.wordpress.com/2021/10/12/21-positivelybpd-peer-dbt-emotional-regulation-building-mastery-and-coping-ahead/

22.PositivelyDBT – Peer DBT – Emotional Regulation – PLEASE skills – https://positivelybpd.wordpress.com/2021/10/19/22-positively-bpd-peer-dbt-emotional-regulation-please-skills/

23.PositivelyDBT – Peer DBT – Emotional Regulation – Mindfulness of Current Emotions. – https://positivelybpd.wordpress.com/2021/11/02/23-positivelybpd-peer-dbt-emotional-regulation-mindfulness-of-current-emotions/

24.PositivelyDBT -Peer DBT – Emotional Regulation – Troubleshooting your Emotion Regulation skills. – https://positivelybpd.wordpress.com/2021/11/02/24-positively-bpd-peer-dbt-emotional-regulation-troubleshooting-your-emotion-regulation-skills/

25.PositivelyDBT – Peer DBT – Recap Emotional Regulation skills – https://positivelybpd.wordpress.com/2021/11/16/25-positively-bpd-peer-dbt-recap-emotional-regulation-skills/

Mindfulness 2 – Mindfulness is the foundation of DBT so its taught in between each module.

26.PositivelyDBT – Peer DBT – Mindfulness 2 – https://positivelybpd.wordpress.com/2021/11/23/26-positively-bpd-peer-dbt-mindfulness-2/

Distress Tolerance

27.PositivelyDBT – Peer DBT – Distress Tolerance – Goals and Introduction to Crisis Survival skills. – https://positivelybpd.wordpress.com/2021/11/30/27-positivelybpd-peer-dbt-distress-tolerance-goals-and-introduction-to-crisis-survival-skills/

*The first 6 of these skills are the CRISIS SURVIVAL SKILLS*

28.PositivelyDBT – Peer DBT – Distress Tolerance – The STOP skill. – https://positivelybpd.wordpress.com/2021/11/30/28-positivelybpd-peer-dbt-distress-tolerance-the-stop-skill/

29.PositivelyDBT – Peer DBT – Distress Tolerance – Pros and Cons – https://positivelybpd.wordpress.com/2021/11/30/29-positivelybpd-peer-dbt-distress-tolerance-pros-and-cons/

30.PositivelyDBT – Peer DBT – Distress Tolerance -TIPP skills – https://positivelybpd.wordpress.com/2021/12/14/30-positivelybpd-peer-dbt-distress-tolerance-tipp-skills/

31.PositivelyDBT – Peer DBT – Distress Tolerance- Distracting with Wise Mind ACCEPTS. – https://positivelybpd.wordpress.com/2021/12/21/31-positivelybpd-peer-dbt-distress-tolerance-distracting-with-wise-mind-accepts/

32.PositivelyDBT – Peer DBT – Distress Tolerance – Self Soothing – https://positivelybpd.wordpress.com/2022/01/04/32-positivelybpd-peer-dbt-distress-tolerance-self-soothing/

33.PositivelyDBT- Peer DBT – Distress Tolerance -Self Soothe – Body Scan Meditation – https://positivelybpd.wordpress.com/2022/01/04/33-positivelybpd-peer-dbt-distress-tolerance-self-sooth-body-scan-meditation/

34.PositivelyDBT – Peer DBT – Distress Tolerance – IMPROVE the moment – https://positivelybpd.wordpress.com/2022/01/11/34-positivelybpd-peer-dbt-distress-tolerance-improving-the-moment/

35.PositivelyDBT – Peer DBT – Distress Tolerance – Summarising Crisis Survival skills. – https://positivelybpd.wordpress.com/2022/01/18/35-dbt-peer-support-course-summarising-crisis-survival-skills/

*Reality Acceptance skills*

36a.PositivelyDBT- Peer DBT – Distress tolerance – A brief introduction to reality acceptance skills. – https://positivelybpd.wordpress.com/2022/01/25/36a-positivelybpd-peer-dbt-distress-tolerance-an-introduction-to-reality-acceptance-skills/

36.PositivelyDBT – Peer DBT – Distress Tolerance – Radical Acceptance and Turning the mind. – https://positivelybpd.wordpress.com/2022/02/01/36-positivelybpd-peer-dbt-distress-tolerance-radical-acceptance-and-turning-the-mind/

37.PositivelyDBT – Peer DBT – Distress Tolerance – Willingness (and willfulness) – https://positivelybpd.wordpress.com/2022/02/08/37-positivelybpd-peer-dbt-distress-tolerance-willingness-and-wilfulness/

38.PositivelyDBT – Peer DBT – Distress Tolerance – Half Smile and Willing Hands – https://positivelybpd.wordpress.com/2022/02/08/38-positivelybpd-peer-dbt-distress-tolerance-half-smile-and-willing-hands/

39.PositivelyDBT – Peer DBT – Distress Tolerance – Allowing the Mind: Mindfulness of Current Thoughts. – https://positivelybpd.wordpress.com/2022/02/22/39-positivelybpd-peer-dbt-distress-tolerance-allowing-the-mind-mindfulness-of-current-thoughts/

Mindfulness

40.PositivelyDBT – Peer DBT – Mindfulness 3 – Doing Mind and Being Mind – Walking the Middle Path – https://positivelybpd.wordpress.com/2022/03/01/40-positivelybpd-peer-dbt-mindfulness-3-doing-mind-and-being-mind-walking-the-middle-path/

Additional mindfulness post – DBT – Mindfulness practice ideas. – https://positivelybpd.wordpress.com/2022/03/29/dbt-mindfulness-practice-ideas/

Interpersonal Effectiveness

41.PositivelyDBT – Peer DBT – Interpersonal Effectiveness – Goals and Things that get in the way. – https://positivelybpd.wordpress.com/2022/03/08/41-positivelybpd-peer-dbt-interpersonal-effectiveness-goals-and-things-that-get-in-the-way/

42. PositivelyDBT – Peer DBT – Interpersonal effectiveness – Clarifying goals in interpersonal situations. – https://positivelybpd.wordpress.com/2022/03/15/42-positivelybpd-peer-dbt-interpersonal-effectiveness-clarifying-goals-in-interpersonal-situations/

43.PositivelyDBT – Peer DBT – Interpersonal Effectiveness – Object Effectiveness: DEAR MAN – https://positivelybpd.wordpress.com/2022/03/22/43-positivelybpd-peer-dbt-interpersonal-effectiveness-object-effectiveness-dear-man/

44.PositivelyDBT – Peer DBT – Interpersonal Effectiveness – Relationship Effectiveness: GIVE – https://positivelybpd.wordpress.com/2022/04/05/44-positivelybpd-peer-dbt-course-interpersonal-effectiveness-relationship-effectiveness-give/

45.PositivelyDBT – Peer DBT – Interpersonal Effectiveness – Self-Respect Effectiveness: FAST – https://positivelybpd.wordpress.com/2022/04/12/45-positivelybpd-peer-dbt-interpersonal-effectiveness-self-respect-effectiveness-fast/

46.PositivelyDBT – Peer DBT – Interpersonal Effectiveness -Evaluating Options for How Strongly to Ask for Something or Say No. (Factors to consider) – https://positivelybpd.wordpress.com/2022/04/19/46-positivelybpd-peer-dbt-interpersonal-effectiveness-evaluating-options-for-how-strongly-to-ask-for-something-or-say-no-factors-to-consider/

47.PositivelyDBT – Peer DBT course – Interpersonal Effectiveness – Quick recap on DEARMAN, GIVE, FAST. – https://positivelybpd.wordpress.com/2022/04/26/47-positivelybpd-peer-dbt-course-interpersonal-effectiveness-quick-recap-on-dearman-give-fast/

48.PositivelyDBT – Interpersonal Effectiveness – Troubleshooting; When what you’re doing isn’t working. – https://positivelybpd.wordpress.com/2022/04/26/48-positivelybpd-interpersonal-effectiveness-troubleshooting-when-what-your-doing-isnt-working/

49.PositivelyDBT- Peer DBT – Interpersonal Effectiveness – Finding and Getting People to Like You. – https://positivelybpd.wordpress.com/2022/05/03/49-positivelybpd-peer-dbt-course-finding-and-getting-people-to-like-you/

50.PositivelyDBT – Peer DBT – Interpersonal Effectiveness – Mindfulness of Others – https://positivelybpd.wordpress.com/2022/05/10/50-positivelybpd-peer-dbt-course-mindfulness-of-others/

51.PositivelyDBT – Peer DBT – Interpersonal Effectiveness – Ending Relationships. – https://positivelybpd.wordpress.com/2022/05/17/51-positivelybpd-peer-dbt-course-interpersonal-effectiveness-ending-relationships/

52.PositivelyDBT – Peer DBT – Interpersonal Effectiveness – Walking the Middle Path – Dialectics. – https://positivelybpd.wordpress.com/2022/05/31/52-positivelybpd-peer-dbt-course-interpersonal-effectiveness-walking-the-middle-path-dialectics/

53.PositivelyDBT – Peer DBT – Interpersonal Effectiveness – Validation and Invalidation. – https://positivelybpd.wordpress.com/2022/06/07/53-positivelybpd-peer-dbt-course-interpersonal-effectiveness-validation-and-invalidation/

54.PositivelyDBT – Peer DBT – Interpersonal Effectiveness – Strategies for Changing Behaviour. – Reinforcement. – https://positivelybpd.wordpress.com/2022/06/14/54-positivelybpd-peer-dbt-course-interpersonal-effectiveness-strategies-for-changing-behaviour-reinforcement/

Analysing Behaviours (Important stuff)

56.PositivelyDBT – Peer DBT – Analysing Behaviours – Chain Analysis – https://positivelybpd.wordpress.com/2022/06/21/56-positivelybpd-peer-dbt-course-analysing-behaviours-chain-analysis/

57.PositivelyDBT – Peer DBT – Analysing Behaviour – Missing-Link Analysis – https://positivelybpd.wordpress.com/2022/06/28/57-positivelybpd-peer-dbt-course-analysing-behaviour-missing-link-analysis/

End of Round 1

I really hope this master list makes it easier to navigate the course and I will be back as soon as I can to make the master list for the second round of lessons for you.

You may be wondering why you need to bother with a second round of lessons if you have just gone through all 57 posts, but repetition and practice are key in DBT to help us really get to know and learn the skills well. The full course that was designed by Marsha Linehan was made with 2 rounds for this reason but many places that offer DBT are restricted with time and may not be able to provide both rounds.

Some of my second round lessons have links back to the first round but there are many that I explain other parts of the skill or talk about them in slightly different ways so I really recommend that you do participate in them to get the most out of the skills. If you can’t wait for the second master list then you can already find all of the second round of lessons here on my website, starting from post 58, with Mindfulness.

Where to find me

I hope this course is helpful for you and although all of my resources are free, there is also an option for people to donate to show your appreciation and support the work I do here and on my social media platforms, through Ko-fi – https://ko-fi.com/positivelydbt. All support is greatly appreciated as I do not work due to my own mental health and the money donated goes back into my online peer support work to help me help others.

If you would like to follow me on social media you can find me on Facebook and Instagram. –

Facebook – www.facebook.com/positivelybpd

Instagram – www.instagram.com/positivelydbt