YMMV especially if you’ve experienced some serious trauma.
It’s best to do DBT with a professional, but there’s a large community of DIY DBT practitioners out there. [1]
If your unable to investigate the source of some feelings (e.g. because your brain shuts down when you interrogate them) there is a new-ish practice for detangling your thoughts without all the interpersonal unpleasantness of Talk Therapy (that doesn’t mean it won’t be unpleasant in it’s own way).
It’s called Eye Movement Desensitization and Reprocessing (EMDR). Again, working with a professional is best, but it’s possible to be successful with a DIY approach. [2]
Disclaimer: I’m not a professional in any form of health, mental or otherwise. I’m just a happy self-administered DBT & EMDR patient :)
I need to MOVE. I was not made to sit in silence and do nothing.
I was born to move, physically. After a long run, some weights, etc… I can sit and focus or be in silence.
To me the ability to sit in silence is just a test to see if you’re in a settled state.
Try going on walks, doing guided meditations, leaving your phone in another room and reading a book for 30 minutes. You'll find your brain slowly relax, think more creatively and in a more coherent fashion. It's painful at first, but it's the most important thing you can do.