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

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
• nterpersonal effectiveness

While traditional DBT programs 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 DBT skills 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 learn DBT skills without a DBT therapist
• 3-month timeline with progressive skill-building to 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 like a DBT Skills Cheat Sheet to reinforce skills and help you apply them to your daily life