Self-Help Toons
@selfhelptoons · 103 k subscribers
🧠
7 Days of DBT Skills with Self-Help Toons
One short animated skill per day — radical acceptance, emotion regulation, worry-to-action — plus a real-life rep, so your mind stops working against you.
📅 7 days🎯 12 missions🎬 6 videos by Self-Help✨ Free
Accept the Challenge 🚀
The content is free to read. To track your progress and keep your streak you need a free account.
Fighting reality, replaying conversations, worrying about things you can't control — none of it changes anything, and it drains you. In 7 days you'll learn the core DBT and CBT skills that actually work: radical acceptance, catching rumination, mindfulness, emotion regulation, and turning worry into problem-solving — all through Self-Help Toons' short animated explainers. Each day: one video and one small, concrete practice rep. By day 7, you'll have a personal skills kit you can run any time your mind spirals.
Your week at a glance
- Day 1🎬 Watch how radical acceptance works and spot what you're fighting · ✍️ Write your acceptance statement and use it today
- Day 2🎬 Learn why rumination hooks you and open your loop log · 📓 Start your rumination log
- Day 3🎬 Practice meeting anxiety with mindfulness instead of resistance
- Day 4🎬 Learn to name and regulate your emotions with DBT and CBT · ✅ Build your emotion regulation card
- Day 5🎬 Turn one worry into a problem-solving plan · ✍️ Run the worry sort on your biggest worry
- Day 6🎬 Pick your go-to anxiety relievers · 🔁 Test your top two relievers today
- Day 7🎯 Final challenge: one full day running your DBT kit
Day by day, in detail
Day 1🎬 ✍️ Watch how radical acceptance works and spot what you're fighting +1⌄
✍️ Write your acceptance statement and use it today
✍️ Pick one situation you keep fighting — something that already happened or that you can't control right now. Name it in one line. Then write an acceptance statement for it: not "it's fine" (it might not be), just "this is what's happening, and fighting it doesn't change it." Say it to yourself the next time the situation stings today.
Day 2🎬 📓 Learn why rumination hooks you and open your loop log +1⌄
🎬 Learn why rumination hooks you and open your loop log
📓 Start your rumination log
📓 This log is your core tool for the week. Every time you catch yourself replaying, rehearsing, or spiraling, come back here and jot it down as soon as you can. Don't aim for perfect entries — the act of catching the loop and putting it on paper is the skill. What gets noticed gets changed.
Day 3🎬 Practice meeting anxiety with mindfulness instead of resistance⌄
🎬 Practice meeting anxiety with mindfulness instead of resistance
Day 4🎬 ✅ Learn to name and regulate your emotions with DBT and CBT +1⌄
🎬 Learn to name and regulate your emotions with DBT and CBT
✅ Build your emotion regulation card
- I named the emotion I felt most this week — specifically, not just "bad" or "stressed"
- I wrote down what that emotion urges me to do (avoid, snap, shut down…)
- I picked one skill from the video to use against that urge, like opposite action
- I practiced it once today, even in a small, low-stakes moment
Day 5🎬 ✍️ Turn one worry into a problem-solving plan +1⌄
🎬 Turn one worry into a problem-solving plan
✍️ Run the worry sort on your biggest worry
✍️ Take the worry that shows up most in your log. Sort it like the video: is it solvable or not? If it's solvable, write the single next action and when you'll do it — today if possible. If it's not solvable (or not yours to solve), write what accepting it looks like instead. One worry, one decision, on paper.
Day 6🎬 🔁 Pick your go-to anxiety relievers +1⌄
🎬 Pick your go-to anxiety relievers
🔁 Test your top two relievers today
🔁 I chose my two favorite anxiety-relief strategies from the video and used each one at least once today — before I "needed" them
Day 7🎯 Final challenge: one full day running your DBT kit⌄
🎯 Final challenge: one full day running your DBT kit
🎯 Spend today responding to every spiral, urge, and worry with a skill from your kit — on purpose.
The goal isn't a thought-free day; it's a day where you choose the response. Loop starting? Catch it and log it. Fighting reality? Acceptance statement. Big emotion pushing you around? Name it and run your regulation card. Worry circling? Sort it: next action or acceptance. Anxiety rising? Your two go-to relievers. At the end of the day, post your proof: how many times you caught yourself, which skill did the most work, and how your mind feels compared to day 1. 💪
Reviews
Sign in and accept the challenge to leave your review.
No reviews yet. Be the first to share.
Ready to actually do it?
Accept the challenge and Duer walks you through it mission by mission: progress, streak and journal.