Self-Directed DBT Skills: A 3-Month DBT Workbook to Help Regulate Intense Emotions

Learn new skills to regulate intense emotions, transform your negative thinking patterns and improve unhealthy behavioral habits with this 3-month self-directed DBT program

Created by psychologist Marsha M. Linehan, Dialectical Behavior Therapy (DBT) is an evidence-based approach for managing difficult emotions, thoughts, and behaviors. In this practical guide and workbook, you will develop skills in four key areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Unlike traditional DBT programs which take 6 to 12 months to complete and require weekly individual therapy, weekly group skills training, and regular phone coaching, Self-Directed DBT Skills distills the most effective DBT guidance into a 3-month program that anyone can access and implement on their own. Using this roadmap filled with actionable exercises, you’ll build a strong foundation for emotional well-being and create lasting change.

• Beginner-friendly DBT fundamentals that prepare you to move through a 3-month program so you can “treat” yourself without a DBT therapist
• 3-month timeline with progressive skill-building that add new skills to your DBT toolbox with weekly chapters that take 15 to 30 minutes to read
• Step-by-step exercises by DBT-Linehan-board-certified psychologists who have helped hundreds of clients build meaningful lives through DBT
• Downloadable worksheets and bonus materials to reinforce skills, including a DBT Skills Cheat Sheet and Five Options for Solving Any Problem