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Remember, things are never as bad as they seem. Honestly! Good luck and all that! Remember, things are never as bad as they seem. Honestly! Good luck and all that!

resources for survivors

this page is for anyone who, like me, wants to take the step to feeling better while struggling to access effective professional care.

i use this page to catalogue and share the large variety of mental health strategies and online resources that i have benefitted from in the past (and likely still use!). please feel free to explore and take what is useful for you.

resources marked with an asterisk are made by me. hover on each bullet point for more information.

"I could do with help right now"

    An interactive flowchart that guides you through the steps for feeling less shit.

  • You feel like shit.

    • A page with 101 grounding and regulating activity suggestions.

  • 101 Grounding Techniques

    • A page with pleasurable activity suggestions.

    Excerpt from The Dialectical Behavior Therapy Skills Workbook (M. McKay PhD et al, 2007).

  • Regulation Through Pleasure

    • A page with chore suggestions.

    (I personally find cleaning really useful for anger and depression... the physical exertion vents my physical tension and the sense of accomplishment helps me feel worthwhile.)

    Excerpt from The Dialectical Behavior Therapy Skills Workbook (M. McKay PhD et al, 2007).

  • Regulation Through Chores

    • A series of affirmations for ending obsessive and intrusive thoughts.

  • Self-Talk for Obsessions

    • A post that serves as an FAQ and guide for those with BPD navigating difficult situations.

  • Borderline FAQ

    • An imagination exercise for 'letting go' of stuck thoughts.

    Excerpt from The Dialectical Behavior Therapy Skills Workbook (M. McKay PhD et al, 2007).

  • Thought Defusion

    • A page with self-herm alternatives (with a focus on releasing tension and safely finding grounding sensations).

    Excerpt from The Dialectical Behavior Therapy Skills Workbook (M. McKay PhD et al, 2007).

  • Self-Harm Alternatives

"I'd like to learn some skills"

    A website and blog aimed at those with BPD.

    Teaches self-compassion and DBT (relationships & communication, emotional regulation, impulse control) skills.

  • Borderline Resources (DBT)

    • A comprehensive (and incredible!) skills-training book aimed at those with complex dissociative disorders (eg. DID).

    (Yes, the entire thing.)

    (S. Boon PhD et al, 2011)

  • Coping with Trauma-Related Dissociation

    • A guide to welcoming unfamiliar dissociative parts into yourself.

  • Integrating New Parts (DID)

    • To write.

  • Internal communication (DID)*

    • A guide to reframing anger and processing it in a healthy way.

  • Anger as a signal

    • Excerpt from The Dialectical Behavior Therapy Skills Workbook (M. McKay PhD et al, 2007).

  • How to be assertive

    • Excerpt from The Dialectical Behavior Therapy Skills Workbook (M. McKay PhD et al, 2007).

  • How to be heard

    • Excerpt from The Dialectical Behavior Therapy Skills Workbook (M. McKay PhD et al, 2007).

  • How to listen to others

"I'm stabler and I'd like to make sense of myself"

    A targeted worksheet for trying to better understand who your alters are, what they represent to you, and for working out what they may need.

  • The Dissociative Identity Worksheet (DID)*

    • To write.
    A guide to mapping yourself in DID. Good to do every few months to track your internal developments.

  • Mapping Your Internal System (DID)*

Misc.