DBT Skills: Distress Tolerance Workbook
DBT Skills: Distress Tolerance Workbook
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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... It's also a great resource for anyone who wants to learn more about dialectical behavior therapy (DBT).
Because this workbook is built on a foundation of DBT but filtered through my own experience, you'll notice a few things that differ from traditional DBT. For example, I use "Pause" instead of "Pray" in the IMPROVE skill, because not everyone has a faith practice and the pause is the part that actually does the work.
Inside this DBT Workbook:
- DBT Basics: A simple, easy to understand introduction to what distress tolerance actually is and why we need it.
- Core Skills Breakdown: Explanations of coping tools like TIPP, IMPROVE, ACCEPTS, and the STOP method.
- Practical Worksheets: Trackers to help you log your distress levels before and after using your skills so you can see exactly what works best for you.
- Real Life Application: Prompts to help you figure out your personal go-to strategies for when you feel panicked, angry, or hopeless.
The Skills Covered:
- TIPP for the most intense moments (cold water, intense exercise, paced breathing, paired muscle relaxation)
- IMPROVE for getting through hard hours (with a Pause-instead-of-Pray adaptation)
- ACCEPTS for distracting yourself in healthy ways
- STOP for catching yourself before you do something you'll regret
If your emotions sometimes feel too big to handle, if you've noticed yourself shutting down when things get hard, or if you've ever wished you had something to do besides the thing you usually do that you regret later, this workbook is for you.
Can I Get A Physical Copy?
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
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!
Printing Information
Printing Information
My workbooks ARE DIGITAL! They 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
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 and Refunds
Returns and Refunds
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!
