Marsha Linehan

"Emotions are neither good nor bad. They are information."

"Distress tolerance is your capacity to survive without making things worse."

"You are not broken. You are adapting to the world as best you can."

"Validation is the antidote to shame."

"The present moment contains everything you need to cope right now."

"Building a life worth living requires both connection and autonomy."

"You can change your life without changing everything."

"Skills are learned, not inherited."

"The dialectic teaches us that both sides can be true."

"You deserve to be treated with dignity and respect, especially by yourself."

"Crisis is when old skills fail and you're forced to learn new ones."

"Opposite action is most effective when your emotions are not based on current facts."

"Building distress tolerance is like building a muscle. It takes practice."

"You cannot think your way out of pain. You must feel your way through it."

"The goal is to expand your window of tolerance over time."

"Validation by others is important, but self-validation is essential."

"Mindfulness allows you to experience your life as it is actually happening."

"You are the author of your life story, even when you don't feel like it."

"The present moment is where you have power."

"Building a life worth living is an act of rebellion against despair."

"You can honor your pain and still move forward."

"Skills work when you work them."

"The dialectic of acceptance and change allows for transformation."

"You are not responsible for others' emotions, only your own behavior."

"Mindfulness is a practice of returning home to yourself."

"Your life has value, even on days when you can't see it."

"The goal is to build a life where your pain has meaning."

"You can be broken and still be whole."

"Validation of your experience is the foundation of healing."

"The present moment is your only access point to change."