Therapist-Written Coping Skills Workbook: Getting Through Difficult Days, CBT & DBT PDF (Digital Download)

Some days feel heavy before you know where to begin. Everyday tasks may take more effort, thoughts may become harsher, and asking for help can feel difficult.

Getting Through Difficult Days offers a gentle place to pause, understand what is happening, and choose a manageable response. Open the no-writing starting page when energy is low, or tap the page guide to find a tool that fits. One useful page is enough.

Created by Caroline Aaron, MSW, LICSW, for Peppie & Bean Therapy Tools, this therapist-written workbook pairs plain-language explanations with fictional everyday examples and guided practice for adults.

Inside, you will find CBT tools for separating facts from assumptions, a thought record, practical problem solving, DBT STOP and acceptance skills, grounding, optional gentle body and breathing practices, support-request scripts, boundaries, and believable affirmations. The low-energy day plan helps you protect essential care, make a task smaller, and ask for specific help. A dedicated troubleshooting page helps you choose another form of support when a coping skill does not fit.

The Difficult-Day Support Quiz includes 15 items across five support areas, with manual scoring, non-diagnostic interpretation, and links to relevant workbook pages. Use it to notice patterns and choose a starting point. It is an original reflection tool, not a validated assessment or diagnosis.

The companion difficult-day card brings four reminders together: one basic need, one manageable step, something that can wait, and someone to contact. Add your own short reminders to the printable card, or keep the matching image on your phone.

You receive four digital files:
Full-color workbook PDF: 40 pages, including the cover.
Low-ink black-and-white workbook PDF: the same 40 pages and page numbering.
Printable card PDF: 2 US Letter pages containing the color and low-ink versions of a 4 x 7 inch card.
Phone card JPG: one 1080 x 1890 pixel image.

All three PDFs are US Letter, 8.5 x 11 inches, and include fillable response fields. Both workbook editions have clickable page navigation and bookmarks. Open them in a compatible PDF reader and save a copy to retain your answers. Some browser previews have limited form support. Quiz scores are added by the reader.

After purchase and payment confirmation, access your files through Etsy in a web browser. Print selected workbook pages or the full edition. Print the card at 100% for its stated size. Colors may vary by screen and printer.

This is a digital download. No physical item will be shipped.

For education and personal reflection; not a substitute for therapy, diagnosis, medical advice, or emergency care. In the U.S., call or text 988 for crisis support; call 911 for immediate danger or a medical emergency. Elsewhere, use local crisis or emergency services.

Copyright 2026 Caroline Aaron, MSW, LICSW / Peppie & Bean Therapy Tools. For one purchaser’s personal use. Do not resell, share the files, or redistribute copies. Contact the seller for additional permissions.