Self-Directed DBT Skills

A 3-Month DBT Workbook to Regulate Intense Emotions and Create Lasting Change with Dialectical Behavior Therapy Regulate intense emotions, change problematic behaviors, and build fulfilling relationships with this self-directed DBT skills program. Created by psychologist Marsha M. Linehan, Dialectical Behavior Therapy (DBT) is an evidence-based approach for managing difficult emotions, thoughts, and behaviors. In this practical guide and workbook, you will develop skills in four key areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. While traditional DBT programs take 6 to 12 months to complete and require weekly individual therapy, weekly group skills training, and regular phone coaching, this workbook distills the skills training into a 3-month program that anyone can access and implement on their own. Using this road map filled with actionable exercises, you’ll build a strong foundation for emotional well-being and create lasting changes. Progressive skill-building adds new skills to your DBT toolbox with weekly chapters that take 15 to 30 minutes to read. Step-by-step exercises, downloadable worksheets and bonus materials like a DBT Skills Cheat Sheet will help reinforce skills and encourage you to apply them to your daily life