Description
Look inside the workbook
A Therapist-Created DBT Workbook for Understanding Emotions, Regulating Responses, and Creating Lasting Change
Emotions are not the problem.
The struggle begins when they feel so intense, confusing, or unpredictable that you react before you have time to understand what is happening.
The DBT Emotional Regulation Workbook is a therapist-created resource designed to help individuals understand their emotions, identify triggers and patterns, reduce emotional vulnerability, and respond more effectively using practical Dialectical Behavior Therapy skills.
Rather than teaching you to ignore or suppress your emotions, this workbook helps you understand what they may be communicating and choose responses that support your goals, values, relationships, and well-being.
Created by Chastity Walker, MSW, LMSW, licensed therapist and founder of Dignity Dream, this workbook brings therapy-informed DBT skills into a structured resource you can use independently or between therapy sessions.
This is more than a collection of worksheets. It is a guided tool for understanding your emotions and responding with greater clarity, intention, and control.
Also included in The Thriving Circle. Members receive this PDF as part of the full digital library, $17 a month, cancel anytime. See what is inside the Circle
How This Workbook Helps
When emotions become intense, it can be difficult to separate facts from assumptions, recognize what triggered the response, or make choices that support you in the long term.
This DBT workbook helps you:
- Understand why emotions occur and what they may be communicating
- Identify emotional triggers, patterns, and warning signs
- Separate facts from fears, assumptions, and interpretations
- Recognize action urges before responding automatically
- Respond more thoughtfully during emotionally intense moments
- Reduce emotional vulnerability through supportive daily habits
- Build positive emotional experiences
- Practice problem-solving and Opposite Action
- Track emotional intensity and identify which strategies help
- Create practical plans for continued emotional regulation
What’s Inside
Inside the DBT Emotional Regulation Workbook, you will find structured education, guided worksheets, reflection prompts, planners, trackers, and practical exercises based on DBT emotion-regulation skills.
This workbook includes:
- A 52-page workbook
- Education about emotions, triggers, and emotional vulnerability
- Guided emotional-regulation worksheets
- Reflection prompts and practical exercises
- Emotional-intensity and progress trackers
- Action-urge and warning-sign worksheets
- Pleasant-activity planning
- Emotional aftercare and support planning
- Weekly practice and continued-care plans
- Final reflection and additional practice pages
Each section helps you understand the skill, connect it to your own experiences, and practice applying it in real-life situations.
DBT Skills and Topics Covered
Navigating Emotions
Understand, name, and explore your emotional experiences without immediately judging or reacting to them.
Understanding Triggers
Recognize situations, thoughts, memories, and experiences that activate emotional responses.
Check the Facts
Separate observable facts from fears, assumptions, interpretations, and predictions.
Problem-Solving
Identify what can be changed and choose an effective next step when an emotion fits the situation.
Opposite Action
Practice choosing a response that moves against an ineffective emotional urge when the emotion or its intensity does not fit the facts.
Understanding Shame, Anger, Fear, and Sadness
Explore common emotional experiences, action urges, needs, and healthier ways to respond.
ABC Skills
Accumulate positive emotions, build mastery, and cope ahead for difficult situations.
PLEASE Skills
Support emotional balance by caring for physical health and reducing vulnerability to intense emotions.
PLEASE MASTER
Combine physical self-care with regular mastery-building activities that support confidence and emotional stability.
Increasing Positive Emotions
Create more opportunities for enjoyment, meaning, connection, and emotional well-being.
Decreasing Emotional Vulnerability
Identify habits, stressors, and patterns that make emotional reactions harder to manage.
Pleasant-Activities Planning
Build intentional moments of enjoyment and restoration into your routine.
Emotional Warning Signs
Recognize early physical, emotional, cognitive, and behavioral signs that intensity is increasing.
Emotional Aftercare and Support Planning
Create a practical plan for recovery, reflection, and continued support after an emotionally difficult experience.
These skills are designed to help you understand what is happening internally, reduce automatic reactions, and make choices that support emotional balance over time.
Who This Workbook Is For
This workbook was created for individuals who:
- Experience intense, unpredictable, or overwhelming emotions
- Have difficulty identifying or naming what they are feeling
- React impulsively when emotions become intense
- Shut down, panic, spiral, or feel emotionally flooded
- Struggle to separate facts from emotional assumptions
- Want to better understand their triggers and patterns
- Need healthier ways to respond to anger, fear, sadness, or shame
- Want structured support for emotional regulation
- Need DBT-based tools to use between therapy sessions
- Want worksheets they can return to when additional support is needed
Whether you are currently participating in therapy or developing skills independently, this workbook provides a structured place to learn, practice, and reflect.
Therapist’s Note
Emotional regulation is not about controlling every emotion or pretending difficult feelings are not there.
It is about learning how to understand what you are feeling, recognize what may be influencing the emotion, and choose how you want to respond.
I created this workbook using the same types of DBT skills I teach in therapy. Each page was designed to help you understand the skill, connect it to your own experiences, and practice using it in ways that feel realistic and useful.
The goal is not to stop feeling.
The goal is to develop the awareness and skills needed to respond without allowing every emotion to determine your next action.
Choose Your Format
Printed Workbook- $12.99
Receive a professionally printed physical workbook designed for writing, reflection, and repeated skill practice.
Instant PDF Download- $7.99
Receive the complete workbook immediately after purchase. Use it digitally with a tablet, PDF reader, Goodnotes, or Notability, or print it at home for personal use.
Included in The Thriving Circle- $17.00
Thriving Circle members receive access to the digital version of this workbook, along with therapist-created journals, workbooks, coping tools, and resources rooted in CBT, DBT, nervous-system regulation, and trauma-informed care.
Product Details
- 52-page DBT emotional-regulation workbook
- Available in printed and digital formats
- Printable and tablet-friendly PDF
- DBT-based education, worksheets, trackers, and exercises
- Tools for emotional awareness, vulnerability reduction, and response planning
- Designed for personal use
- Created by Dignity Dream
Important Information
This workbook is intended for personal use only. It may not be resold, redistributed, reproduced, copied, or shared.
This resource is intended for education, self-reflection, and skill development. It is not a substitute for therapy, diagnosis, medical care, crisis support, or treatment from a licensed mental health professional.
If you are experiencing a mental health emergency or believe you may be in immediate danger, contact emergency services or an appropriate crisis resource in your area.
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