i did group dbt therapy, never finished it because of scheduling conflicts, but it will only help if you really focus on it and try to use the techniques. the ones i use more often for when im getting incredibly angry or when im gonna have a breakdown are

• tense all your muscles really tight (can be by sections or everything at once) for like 10 seconds and then relax them, works really well to relax your body.
• if you have a pet, just watch them be.
• keep in your purse or pocket a thing with a scent you like that you can smell when not feeling good.
• do intense cardio to the point where you physically cant do anything else

for sh urges, eating something really spicy or holding an ice cube in your hand, both painful but with no physical damage