I've got to get back into my DBT binder

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When I got to the 3rd phase of my spa vacation I was enrolled in twice-weekly DBT sessions. DBT stands for "dialectical behavior therapy". What is DBT? The short explanation is that 2 things can be true at the same time. "It comes down to one simple idea: two opposite things can both be true at the same time. You can accept yourself exactly as you are, and you can still work toward meaningful change. DBT holds both of those truths together and builds from there." We were all given binders with lessons and worksheets but obviously since people were constantly transitioning in and out of treatment no one ever really finished everything unless they did multiple stays which obviously was not the goal. There are 4 core concepts for DBT: mindfulness, distress tolerance, interpersonal effectiveness, and emotional regulation. There are various skills associated with each of the core concepts. I still have my binder and I want to start going through everything again. It is funny because one of the big things that I remember from the sessions was that we weren't allowed to say "but". That word is considered to negate whatever you said in the first part of your statement. (the whole 2 things are true at the same time thing) "I love you but I'm mad at you" puts the focus on the being mad part. "I want a drink *and* I also want to remain sober" balances both parts of the sentence. In sessions the therapist would give out an old-fashioned push bell to a patient and they would ding the bell every time something we weren't supposed to say was said. Man that thing got a workout and provided many laughs. I'm going to start bringing the binder to the pool with me if the sun ever comes out again. Learning DBT is a better way to spend my time than wasting it on my phone. The link below explains DBT in more depth. This is not the facility that I was at though.