Therapist-Written Emotional Regulation Workbook: CBT/DBT Coping Skills (Digital Download)

When a feeling hits quickly, it can be hard to know what you need or what to do next. You may react before you have the words, replay a conversation afterward, or feel overwhelmed by advice to simply calm down. I created this workbook to help you learn how to control your emotions before your emotions control you.

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This Emotional Regulation Workbook gives you a practical place to begin. Learn to notice your emotional patterns, understand what may be adding to your load, and practice a response that fits the situation. You can start with one ordinary moment and work at your own pace.

Created by Caroline Aaron, MSW, LICSW, a licensed therapist, this 60-page resource from Peppie & Bean Therapy Tools combines warm, plain-language teaching with fictional examples, guided exercises, and room to make the tools your own. It draws on cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), grounding, and everyday self-care ideas.

Inside, you can practice:
- Naming feelings, noticing early signs, and recognizing triggers and unmet needs.
- Choosing from 28 coping supports and creating a personal pause plan.
- Separating facts from first interpretations and practicing believable, balanced thoughts.
- Responding to anger, anxiety, sadness, guilt, shame, and overwhelm with more intention.
- Asking for space, setting a boundary, rehearsing a conversation, and making a repair.
- Identifying personal strengths, noticing good moments, and using encouraging self-talk.
- Making a smaller plan for difficult days and building a daily check-in and personal plan.

The original 12-item self-reflection quiz, Where could support help most?, helps you choose among four practice areas. Scoring guidance and specific Read, Try, and Review pathways connect your answers to useful workbook pages. This quiz supports reflection; it is not a diagnostic assessment.

Worked examples sit beside the matching worksheet prompts, so you can see what an answer might look like before trying your own. The fillable workbook includes 128 text fields and 48 clickable coping and strengths choices. A portable reset card keeps five personal reminders together for a difficult moment.

Your purchase includes five separate PDF files:
1. Full-color workbook: 60 pages, US Letter, 8.5 x 11 inches.
2. Low-ink black-and-white workbook: 60 pages, US Letter, designed for economical printing.
3. Fillable color workbook: 60 pages, US Letter, for typing answers and selecting checkboxes in a compatible PDF app.
4. Fillable color reset card: one page, 4 x 6 inches, with five short response fields.
5. Low-ink reset card: one page, 4 x 6 inches, for printing and writing by hand.

All three workbook editions contain the same 60-page content and page numbers. You receive different ways to use one workbook, plus two versions of the reset card. All five files are included in one purchase.

To type answers, download the fillable PDF and open it in an app that supports PDF forms. Save a copy, close it, and reopen it to check that your answers were retained. PDF form features vary by app; native phone previewers may not support every feature. Quiz scores are entered manually.

This is a digital download. No physical workbook or other item will be mailed. Colors may vary between screens and printers.

For adult education and personal reflection. This workbook is not a complete CBT or DBT treatment program and does not provide diagnosis, individualized treatment, or emergency care. You may use your personal copy alongside your own therapist. In the United States, call or text 988 for crisis support; for immediate danger, call 911 or your local emergency number. Outside the U.S., use local crisis and emergency services.

Copyright 2026 Caroline Aaron / Peppie & Bean Therapy Tools. Personal use by one purchaser. You may reprint pages for your own practice. Do not resell, redistribute, share the files, post them online, or reproduce them for multiple clients without permission.