About This Bundle
 
Dialectical Behaviour Therapy (DBT) was developed by Marsha Linehan to help people who feel emotions more intensely than most. It teaches concrete, learnable skills across four areas: mindfulness (being present), distress tolerance (getting through crises without making them worse), emotion regulation (working with strong feelings), and interpersonal effectiveness (asking for what you need without damaging relationships).
DBT skills are practical and behaviour-based. They are designed to be used in real moments: when you are about to lose your temper, when grief feels unbearable, when a conversation is getting difficult, when you cannot get out of bed. The skills do not erase pain; they help you stay in your life while you carry it.
 
This bundle contains 12 worksheets covering the most-used skills from the standard DBT curriculum, presented in plain, accessible language. They are written for anyone, whether you are working alone, in a counselling relationship, or alongside a structured DBT group. If your emotional struggles are severe, especially if they involve self-harm, suicidal thoughts, or significant interpersonal distress, full DBT treatment with a trained therapist is strongly recommended.
 
What's Included:
 
Bundle description: Twelve practical Dialectical Behaviour Therapy worksheets covering the most-used skills from the standard DBT curriculum. For emotion regulation, distress tolerance, mindfulness, and interpersonal effectiveness. Written for anyone, whether working alone, in a counselling relationship, or alongside a structured DBT group.
01 Diary Card — The backbone of DBT practice. A weekly tracker for emotions, urges, and skills used. Builds the habit of paying attention to your emotional life.
02 TIPP — Crisis Skills — Four physical techniques (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation) for bringing intense emotion down quickly when you are overwhelmed.
03 ACCEPTS — Distraction Skills — Seven kinds of healthy distraction for getting through a hard hour without making things worse. Includes a "build your own list" section.
04 Self-Soothe with the Five Senses — Calming yourself through sight, sound, smell, taste, and touch. Includes a self-soothe kit planner and daily practice ideas.
05 Wise Mind — Finding the place where reason and feeling meet. The seat of grounded decisions, and where the still small voice of God is often most easily heard.
06 Observe, Describe, Participate — The three core mindfulness skills for staying present without judgement. Includes a five-minute guided practice.
07 Check the Facts — Testing whether your emotional reaction fits the actual situation. A six-step process with a worked example for emotion regulation.
08 Opposite Action — When an emotion is unhelpful, doing the opposite of what it urges. A powerful regulation tool with a table of common emotions and their opposites.
09 PLEASE — The bodily foundation for emotional regulation: treating Physical illness, balanced Eating, Avoiding mood-altering substances, Sleep, and Exercise. Includes self-assessment and one-area focus plan.
10 DEAR MAN — A structured way to make a request, set a limit, or say no clearly and respectfully. Seven steps with a worked example and planning template.
11 GIVE and FAST — Keeping relationships intact (Gentle, Interested, Validate, Easy manner) and self-respect intact (Fair, no Apologies, Stick to values, Truthful) in difficult conversations.
12 Crisis Survival Plan — A personalised plan of warning signs, skills, contacts, reasons to stay, and things to avoid for moments of serious distress. Designed to be printed and kept accessible.