DBT: Helpful resources and tools (Complete List)

Quick-reference information about DBT that you can bookmark and return to when you need it. ## Early Warning Signs ✓ Changes in sleep patterns (too much or too little) ✓ Increased irritability over small things ✓ Avoiding activities you usually enjoy ✓ Physical symptoms with no clear cause ✓ Difficulty making simple decisions ✓ Withdrawing from friends and family ✓ Changes in appetite or eating patterns ## Things That Can Make DBT Worse ❌ Isolation and avoiding people ❌ Irregular sleep schedule ❌ Too much caffeine or alcohol ❌ Perfectionism and unrealistic expectations ❌ Ignoring physical health needs ❌ Consuming too much negative news/social media ❌ Avoiding professional help when needed ## Helpful Coping Tools 🛠️ Breathing exercises (4-7-8 technique) 🛠️ Regular movement (even 10-minute walks) 🛠️ Journaling or voice memos 🛠️ Mindfulness or meditation apps 🛠️ Creative outlets (art, music, writing) 🛠️ Connection with supportive people 🛠️ Consistent daily routines ## Red Flags: When to Seek Immediate Help 🚨 Thoughts of self-harm or suicide 🚨 Complete inability to function daily 🚨 Substance abuse as coping mechanism 🚨 Severe panic attacks or dissociation 🚨 Significant changes in reality perception ## Supportive Resources 📞 Crisis Text Line: Text HOME to 741741 📞 National Suicide Prevention Lifeline: 988 🌐 Mental Health America: mhanational.org 🌐 NAMI (National Alliance on Mental Illness): nami.org *Keep this list handy - DBT can affect your memory and decision-making, so having information organized and accessible really helps.*