can you just write? Freely, without editing (the not editing is difficult for me). Just pick up a notebook, or open wordpad on your pc and begin writing about your day, what's irritating, what you thought about people you saw, how you feel inside (you can use pain scale faces for this) I never did DBT but you can find dbt behavior cards on line. They give you topics that you can score every day, like depression, anxiety...etc. Maybe going over one of those before you write might help.