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DBT Skills: Distress Tolerance

DBT Skills: Distress Tolerance

Regular price $8.00 USD
Regular price Sale price $8.00 USD
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This 26-page printable workbook (which comes with a full-color version and an additional black-and-white version) will help you understand and manage your emotions when you feel like you're about to blow up or shut down. You'll learn about the window of tolerance, how to recognize when you're outside of it, and what to do to get back in.
Because this worksheet is created using a foundation of DBT (dialectical behavior therapy) but through the lens of my own experiences, you might find a few aspects that are outside of traditional DBT like using "Pause" instead of "Pray" in the IMPROVE skill.

The workbook includes a variety of exercises and worksheets to help you:
As well as an overview of the window of tolerance.

This workbook is perfect for anyone who struggles with intense emotions, stress, or anxiety. It's also a great resource for anyone who wants to learn more about dialectical behavior therapy (DBT).

Can I Get A Physical Copy?

Unfortunately, I don’t have the resources to print and ship all of my workbooks. If you want a physical copy you are welcome to purchase the digital file and then have it printed at Staples, The UPS Store, FedEx, or any other printing company as long as it’s just for your own personal use!

All of my products also have Digital Fill-In Enabled, meaning that you can fill them in straight from your phone/tablet/or computer.

Apps like Adobe Reader, XoDo, or GoodNotes allow you to “write” inside the PDF, so you can carry it around with you whenever you need it!

I Am Not A Mental Health Professional

While I LOVE talking about mental health - I am NOT a professional. All of my worksheets come from lived experience which makes them unique but it's also important to note that they aren't a replacement for therapy. I'm not a therapist and I always recommend you work through my workbooks with one!


My workbooks are in standard US Letter Size (unless otherwise specified) and should be printed on standard US Letter Size Paper.

When printed, the colors might be darker or vary from what you see on your computer screen.

Terms of Use

These worksheets are copyrighted and intended for personal use only. You can reprint pages as many times as you’d like, as long as they are for your personal use. Please do not resell or redistribute to others.

If you’d like to print them out and share them in a classroom or support group, you’re welcome to! Just message me first.

If you’d like to use them as part of a therapy or coaching practice, please check out my private use license!

Returns & Refunds

I can only offer refunds if you have not downloaded the files. All sales are final but if you have any issues, please let me know!

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