Change the chain, not your worth
Map triggers, interpretations, emotions, urges, actions and consequences; then rehearse a replacement response until it becomes easier to choose.
🧠 DBT skills
Use skills for mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness.
Open DBT Skills →📘 Workbook Companion
Track chapters and your own learning from a workbook you legally own without copying its protected content.
Open companion →🔁 Patterns & Trends
Review recurring triggers, urges, consequences, and what helps.
Open patterns →💭 Feelings Explorer
Move from emotion and bodily activation toward deliberate choice.
Open feelings →Universal behavior-change loop
- Antecedent: what happened before the behavior?
- Interpretation: what did I tell myself?
- Activation: what emotion/body state/urge arose?
- Choice: what did I do or avoid?
- Consequence: what happened immediately and later?
- Replacement: what response better fits my values?
- Repetition: what cue will remind me to practice it again?
This page uses original general-purpose behavior-change language and is not a reproduction of a commercial workbook.