DBT, I have no knowledge of other than conceptually but I defer to the others on that. I know many claim that it is very helpful. I know there are ways to do this on your own too, although it will take a lot of self-discipline and for many of us this isn't a strength of ours but still worth a try!

As for communicating with others, it's hard to say without really knowing exactly what your reservations are and difficulties. Different people have a hard time communicating for different reasons. I could go on about communicating with other people and although I'm no expert, I have learned much about it over the years and am better than I was as a younger person

So with that disclaimer out of the way..

The number one thing that I would say helps is listening. Everyone and their brother has needs and wants to communicate them to others. Which is fine but if we are too busy looking to tell people our stories, the fact is other people won't have the same chance to voice their needs to us. Listening is something I think every person, to some extent, has a problem with. It's something that we all have to work on more and is an on-going challenge. When you listen to another person, with intent to understand and empathize with them (yes you have to work at that too) you will build a bond with them, you will make them draw nearer to you and they will be more apt to ask you "so what's going on with you?" and listen to you also. This is, IMO #1 struggle in communication with others. If we all put forth more effort to listen and hear others, we'd all get along and understand each other more.

Don't expect others right off the bat to understand you. Assume that they won't, and know that their understanding and position in life is a hindrance to their knowing what you're communicating. I tend to go out of my way to make sure the other person is always on the same page. Asking questions like, "does what I've said, make sense?" etc. I tend to over explain things and I make no apologies for it most times. Thing is, the more clear you are in your communication the better people will be able to grasp your words. It doesn't have to be something technical we are speaking of either. You could be describing how upset you were about "such and such" situation.. explaining to them more explicitly why you're upset, will help them to understand and empathize with you more.

Don't expect people to care about what you have to say right off the bat. They won't usually at first. Instead, be interested in others' lives and happenings and they will then come to you and wonder how your life is.

I know I've rambled but these are just a few things I try to work at at all times.. When I actually am not isolating myself, that is lmao

Hope this helps
S4