Therapist-Written DBT Skills Workbook: Mindfulness, Emotion Regulation (Digital Download)

More choices in difficult moments.

When emotions feel intense, a conversation gets difficult, or you need a useful first step, having a skill to practice can help you find your next action.

DBT Skills for Everyday Life is a therapist-written workbook by Caroline Aaron, MSW, LICSW, from Peppie & Bean Therapy Tools. It introduces practical dialectical behavior therapy skills through clear explanations, everyday examples, and guided practice for adults.

Work through the pages in order or begin with the situation that matters today. The emphasis is on practice, self-respect, and choices that fit your real life.

INSIDE THE WORKBOOK

Mindfulness: notice thoughts, feelings, and urges; practice Wise Mind, grounding, and self-validation.

Distress tolerance: use STOP, build a coping menu, make room for an urge without immediately acting, and explore radical acceptance.

Emotion regulation: name feelings, check the facts, choose opposite action or problem solving, and cope ahead for a likely challenge.

Relationship skills: practice DEAR MAN requests, GIVE, FAST, boundaries, validation, and repair.

My DBT Skills Starting-Point Quiz: 16 reflection items across four skill areas, with scoring guidance and a page to turn your chosen starting point into a small action. This original educational quiz is non-diagnostic and has not been clinically validated.

Everyday support: a 60-second hard-moment plan, two pages of affirmations, a personal skills plan, and a seven-day practice tracker.

WHAT YOU RECEIVE

Two PDF files: one color edition and one low-ink edition.
60 pages in each file, including the cover and introductory pages.
Both editions contain the same workbook content.
US Letter size: 8.5 x 11 inches.
Digital download only. No physical item will be shipped.

PRINTING AND USE

Print the whole workbook or only the pages you want to practice. The low-ink edition uses white backgrounds, black text, and simple outlines. These PDFs are designed for printing and writing by hand; they do not contain fillable form fields.

Your purchase is for one person's personal use. You may print pages again for your own practice. Please do not resell, share, upload, or distribute the files. Contact Peppie & Bean Therapy Tools for permission before client, group, classroom, or organization distribution.

A NOTE ABOUT SUPPORT

This is an educational self-help resource. It does not provide diagnosis, individualized treatment, or a complete DBT program, and it is not a substitute for professional care. Adapt or pause any practice that does not fit your needs or safety.

Created by Caroline Aaron, MSW, LICSW
Peppie & Bean Therapy Tools

Begin with one small skill. Return when you need to.