Udemy
Free
UdemyFREE DBT COURSE: Taking control with the DBT Diary Card
4.5(798)9k studentsBEGINNEREnglish
Korshub's take
A practical way to start tracking your emotional patterns
This free course introduces the DBT diary card, a core tool from Dialectical Behavior Therapy used to build day-to-day awareness of emotions, urges, and behaviour patterns. Rather than just explaining the concept, the course walks you through a guided self-reflective practice for identifying your own "target problem behaviours" and spotting the patterns that emerge once you start filling the card out consistently.
Who it's for
Anyone curious about DBT, or looking for a low-friction way to build self-awareness before committing to therapy or a fuller DBT skills programme. No prior mental-health background is assumed.
Key takeaways
- How to use a DBT diary card to track target behaviours, emotions, and urges
- Techniques for spotting recurring patterns in your own responses
- How DBT skills can be applied to reduce problematic behaviours and build healthier alternatives
About this course
This course introduces you to the DBT diary card. It may not necessarily sound that interesting, but I offer this course for free, because I believe there is so much goodness to share and I'm passionate about helping people change! I aim to show you just how much insight and awareness can be gained from filling in these Diary Cards. I take you on a guided self-reflective practice, to assess your top "target problem behaviours" and then show you all the patterns you can uncover when filling the diary cards out. The diary cards are invaluable for building awareness and insight into your emotions and urges, and then also for assisting you to implement effective behaviour change strategies. I show you how the DBT skills (or indeed any skills) can be integrated into reducing problematic behaviours so that you can break habits and create new healthy alternatives.
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