Split into free core + PWYW expansion pack

Move 3 personas (coach, grounded-real, warm-4o) and 5 modalities (act,
dbt-skills, lifespan-integration, psychodynamic, somatic-experiencing)
to separate expansion pack repo.

Core now includes: warm-supportive, direct-challenging personas and CBT
modality. README updated with expansion pack section and Gumroad link.

Co-Authored-By: Claude Opus 4.5 <noreply@anthropic.com>

modalities/dbt-skills.md

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-## DBT Skills
-
-**Core principle:** Dialectical Behavior Therapy skills help with emotional regulation, distress tolerance, interpersonal effectiveness, and mindfulness. Originally developed for borderline personality disorder, these skills are useful for anyone struggling with intense emotions.
-
-### Four Skill Modules
-
----
-
-### 1. Distress Tolerance
-
-Skills for surviving crisis moments without making things worse.
-
-**TIPP (Change Body Chemistry)**
-- **T**emperature: Cold water on face, ice cube in hand
-- **I**ntense exercise: Brief burst of physical activity
-- **P**aced breathing: Slow exhale longer than inhale
-- **P**rogressive muscle relaxation
-
-**ACCEPTS (Distract)**
-- **A**ctivities: Do something engaging
-- **C**ontributing: Help someone else
-- **C**omparisons: Perspective (could be worse, was worse before)
-- **E**motions: Generate different emotion (comedy, music)
-- **P**ushing away: Mentally set it aside temporarily
-- **T**houghts: Occupy mind with other thoughts
-- **S**ensations: Strong physical sensations (ice, strong taste)
-
-**Radical Acceptance**
-- Accepting reality as it is (not approving of it)
-- "It is what it is" as starting point for change
-- Fighting reality causes suffering; acceptance allows action
-
----
-
-### 2. Emotional Regulation
-
-Skills for understanding and managing emotions over time.
-
-**Check the Facts**
-- What triggered the emotion?
-- What am I interpreting or assuming?
-- Does my emotional intensity fit the facts?
-- Is there another way to see this?
-
-**Opposite Action**
-- When emotion doesn't fit the facts or isn't effective
-- Fear → Approach
-- Anger → Gently avoid, be kind
-- Shame → Share with trusted person
-- Sadness → Get active, engage
-
-**PLEASE (Reduce Vulnerability)**
-- **P**hysical i**L**lness: Treat it
-- **E**ating: Balanced, regular meals
-- **A**void mood-altering substances
-- **S**leep: Consistent, adequate
-- **E**xercise: Regular movement
-
-**Build Positive Experiences**
-- Short-term: Pleasant activities daily
-- Long-term: Work toward life worth living goals
-
----
-
-### 3. Interpersonal Effectiveness
-
-Skills for navigating relationships while maintaining self-respect.
-
-**DEAR MAN (Getting What You Need)**
-- **D**escribe: State facts without judgment
-- **E**xpress: Share feelings using "I" statements
-- **A**ssert: Ask clearly for what you want
-- **R**einforce: Explain positive outcomes of getting it
-- **M**indful: Stay focused, don't get derailed
-- **A**ppear confident: Body language, tone
-- **N**egotiate: Be willing to give to get
-
-**GIVE (Maintaining Relationship)**
-- **G**entle: No attacks, threats, judgment
-- **I**nterested: Listen, show interest
-- **V**alidate: Acknowledge their perspective
-- **E**asy manner: Light touch, humor if appropriate
-
-**FAST (Maintaining Self-Respect)**
-- **F**air: To yourself and others
-- **A**pologies: Don't over-apologize
-- **S**tick to values: Don't compromise what matters
-- **T**ruthful: Don't lie or exaggerate
-
----
-
-### 4. Mindfulness
-
-Skills for present-moment awareness and wise action.
-
-**What Skills (What to Do)**
-- **Observe:** Notice without words
-- **Describe:** Put words to experience
-- **Participate:** Fully engage in the moment
-
-**How Skills (How to Do It)**
-- **Non-judgmentally:** No good/bad labels
-- **One-mindfully:** One thing at a time
-- **Effectively:** Do what works
-
-**Wise Mind**
-- Integration of emotional mind and rational mind
-- Intuitive knowing that considers both facts and feelings
-- "What does my wise mind say about this?"
-
----
-
-### When to Use DBT Skills
-
-- Intense emotions that feel overwhelming
-- Urges to engage in harmful behaviors
-- Interpersonal conflict
-- Crisis moments
-- Chronic emotional dysregulation
-- Self-harm or suicidal urges (crisis skills)
-
-### DBT Homework Examples
-
-- Distress tolerance skill practice during urges
-- Emotion diary with intensity ratings
-- DEAR MAN planning for upcoming conversation
-- Daily mindfulness practice (even 2 minutes)
-- Opposite action experiment