Follow the path
Move through the workbook in order when structure feels supportive.
Explore the workbook Free companion workbook
Make DBT
your own.
A printable and fillable practice workbook created for readers of The DBT BOOK For Adults.
More room to write, repeat the skills, apply them to your life, and notice what helps—one page at a time.
- 48 pages
- US Letter
- Fillable PDF
No sign-up required. Begin where it feels possible.
Start anywhereFollow the path or go by need.
Printable + fillable
Use it your way.
Use it your way.
Four core skill areas
- Mindfulness
- Emotional Regulation
- Interpersonal Skills
- Distress Tolerance
A practical bridge
A small pause can change
what comes next.
The workbook turns DBT concepts into clear, repeatable pages for real-life moments. The aim is not a perfect response. It is to notice what is happening and choose one useful next step.
- 01
Notice
Pause long enough to recognize the emotion, urge, thought, or situation.
- 02
Name
Put what is happening into simple words, without having to solve it all.
- 03
Choose
Select a skill or a manageable response that fits this moment.
Use it your way
A practice space,
not another program
to complete.
You do not need to begin on page one, finish every exercise, or practice every skill. Choose the lightest place that fits your capacity today.
“One page can be enough.”— Make DBT Your Own
Inside the workbook
Core skills, with room
to make them personal.
Each section pairs brief guidance with focused practice pages, concrete prompts, and reprintable tools. Use the book for the full teaching and the workbook for additional practice.
01
Mindfulness
Observe what is happening with more awareness and less automatic reaction.
- Quick Check-In
- What + How Practice
- Wise Mind
02
Emotional Regulation
Understand what an emotion is signaling before choosing how to respond.
- Emotion Signals Map
- Check the Facts
- Opposite Action + PLEASE
03
Interpersonal Skills
Clarify your goal and prepare a more intentional conversation.
- Goal Clarity
- DEAR MAN
- GIVE + FAST
04
Distress Tolerance
Get through a difficult moment without automatically making it harder.
- STOP + TIPP
- ACCEPTS + IMPROVE
- Self-Soothe + Radical Acceptance
Plus
Personal integration and gentle progress tracking
Behavior Chain, Coping + Trigger Plan, Personal Toolkit, Weekly Review, and Closing Reflection.
A closer look
Clear prompts. Real writing space.
Structured enough to guide the practice, open enough to adapt it to your own situation.
A gentle reminder
You are allowed to do less,
stop, or return later.
This workbook is an educational self-help resource for everyday or moderate emotional challenges. It is not therapy, a diagnosis, or a substitute for professional care. If a practice increases distress or feels unsafe, stop and choose appropriate support.
Your companion workbook
Begin with what feels
possible today.
Download the 48-page fillable PDF and choose one page to begin.
Download the free workbook No sign-up required · US Letter · Printable + fillable