What will I learn about: use productive distraction techniques, like doing a chore or exercising, to create space from distressing situations without avoiding them completely?

Learn how to use productive distraction techniques, like doing a chore or exercising, to create space from distressing situations without avoiding them completely.

What will I learn about: how to practice self-soothing through sensory grounding, using comforting sights, smells, or physical sensations to relax during emotional overwhelm?

Discover how to practice self-soothing through sensory grounding, using comforting sights, smells, or physical sensations to relax during emotional overwhelm.

What will I learn about: the three core components of mindfulness—awareness, staying in the present moment, and nonjudgment—to practice radical acceptance of your feelings?

Master the three core components of mindfulness—awareness, staying in the present moment, and nonjudgment—to practice radical acceptance of your feelings.

What will I learn about: how to physically describe, draw, and define your emotions on paper to separate your true feelings from unhelpful self-judgment?

Understand how to physically describe, draw, and define your emotions on paper to separate your true feelings from unhelpful self-judgment.

What will I learn about: how primary emotions can trigger a complicated chain of secondary feelings, and learn to objectively identify your triggers to prevent harmful coping behaviors?

Find out how primary emotions can trigger a complicated chain of secondary feelings, and learn to objectively identify your triggers to prevent harmful coping behaviors.

The Dialectical Behavior Therapy Skills Workbook

Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance

Matthew McKay, Jeffrey C. Wood & Jeffrey Brantley

★ 4.6 / 5(112 ratings)

Start ListeningDownload QR code that opens AudiobookHub on the App Store

Try free on iPhoneScan to start in 5 seconds

Categories:

Psychology Personal Development

If You're Curious About These Questions...

You should listen to this audiobook

💡What if you could master the art of "radical acceptance" to find peace in situations you can't change?
💡Have you ever wondered how to stop your emotions from spiraling before they become completely overwhelming?
💡What’s the secret to asking for what you need and setting firm boundaries without damaging your closest relationships?

Listen to The Dialectical Behavior Therapy Skills Workbook — Free Audiobook

Loading player...

Key Takeaways from The Dialectical Behavior Therapy Skills Workbook

✓Learn how to use productive distraction techniques, like doing a chore or exercising, to create space from distressing situations without avoiding them completely.
✓Discover how to practice self-soothing through sensory grounding, using comforting sights, smells, or physical sensations to relax during emotional overwhelm.
✓Master the three core components of mindfulness—awareness, staying in the present moment, and nonjudgment—to practice radical acceptance of your feelings.
✓Understand how to physically describe, draw, and define your emotions on paper to separate your true feelings from unhelpful self-judgment.
✓Find out how primary emotions can trigger a complicated chain of secondary feelings, and learn to objectively identify your triggers to prevent harmful coping behaviors.

Learning Tools

Reinforce what you learned from The Dialectical Behavior Therapy Skills Workbook

Mind Map

The Dialectical Behavior Therapy Skills Workbook

Core Philosophy+

Distress Tolerance+

Mindfulness+

Emotion Regulation+

Interpersonal Effectiveness+

Quiz — Test Your Understanding

Question 1 of 7

What is the primary purpose of 'distraction' as a distress tolerance skill?

A. To completely avoid the issue causing distress so you never have to deal with it.
B. To permanently suppress negative emotions so they don't affect your relationships.
C. To create temporary space between you and the distress, allowing you to calm down before resolving it.
D. To replace all negative feelings with overwhelming positivity and joy.

Question 2 of 7

How does the text define the distress tolerance technique of 'self-soothing'?

A. A logical exercise to rationalize why you shouldn't be upset about a situation.
B. A sensual technique meant to ground you with comforting visuals, smells, or feelings.
C. A method of identifying and confronting the person who caused your emotional distress.
D. A physical workout designed to exhaust your body so you can fall asleep faster.

Question 3 of 7

According to the book, what are the three core components necessary to truly practice mindfulness?

A. Meditation, silence, and isolation.
B. Observation, critique, and continuous improvement.
C. Emotion, logic, and decisive action.
D. Awareness, time, and nonjudgment.

Question 4 of 7

What does the concept of 'radical acceptance' entail?

A. Embracing every difficult situation enthusiastically, no matter how bad it is.
B. Seeing something for exactly what it is without applying any judgment to it.
C. Forgiving everyone who has ever wronged you in the past to free your mind.
D. Accepting that you cannot change your behavior and giving up on trying to improve.

Question 5 of 7

What does Shauna's story about her work presentation illustrate regarding emotion regulation?

A. Emotions are purely logical responses that can be easily turned off if you focus hard enough.
B. Suppressing initial anxiety is the only proven way to prevent secondary emotions from forming.
C. A primary emotion can trigger a complicated slew of secondary emotions, which can lead to harmful behaviors.
D. Anxiety is the only emotion that cannot be regulated through Dialectical Behavior Therapy.

Question 6 of 7

How does the text characterize an emotionally healthy, 'assertive' person in the context of interpersonal effectiveness?

A. They prioritize others' needs above their own in order to maintain absolute peace.
B. They know how to ask for things, say no, and negotiate conflict without damaging the relationship.
C. They use subtle manipulation to get what they want without causing a visible scene.
D. They aggressively demand their rights because they know they deserve them.

Question 7 of 7

In the interpersonal effectiveness exercise, what does having a long list of 'shoulds' (e.g., 'You should always be considerate') indicate?

A. You have very strong moral boundaries and are highly assertive in your relationships.
B. You are an aggressive person who attempts to impose strict rules on everyone around you.
C. You have mastered emotion regulation and are unlikely to experience interpersonal conflict.
D. You are more likely to put others' needs ahead of your own, which can lead to resentment.

The Dialectical Behavior Therapy Skills Workbook — Full Chapter Overview

1Recommendation
2Step one: Distress tolerance
3Step two: Mindfulness
4Step three: Emotion regulation
5Step four: Interpersonal effectiveness

The Dialectical Behavior Therapy Skills Workbook Summary & Overview

The Dialectical Behavior Therapy Skills Workbook (2019) offers basic and advanced exercises to help people hone the four core emotional competencies. While it can be used alone, it’s also an excellent companion for anyone working with a therapist.

Who Should Listen to The Dialectical Behavior Therapy Skills Workbook?

Anyone currently in therapy
People interested in self-improvement
Individuals struggling to manage their emotions

About the Author: Matthew McKay, Jeffrey C. Wood & Jeffrey Brantley

Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA, where he focuses on the cognitive behavioral treatment of depression and anxiety. He’s written many books, including Self-Esteem, Thoughts and Feelings, When Anger Hurts, and ACT on Life Not on Anger.

Jeffrey C. Wood, PsyD, is a life coach and psychologist who specializes in short therapy treatments for depression, anxiety, and trauma. Wood’s other writing credits include The New Happiness and The Dialectical Behavior Therapy Diary.

Jeffrey Brantley, MD, is professor emeritus in the department of psychiatry and human behavior at Duke University Medical Center, where he founded and directed the Mindfulness-Based Stress Reduction (MBSR) Program. He also wrote Calming Your Anxious Mind, and cowrote the Five Good Minutes(R) series.

The Dialectical Behavior Therapy Skills Workbook

If You're Curious About These Questions...

Listen to The Dialectical Behavior Therapy Skills Workbook — Free Audiobook

Key Takeaways from The Dialectical Behavior Therapy Skills Workbook

Learning Tools

Mind Map

Quiz — Test Your Understanding

The Dialectical Behavior Therapy Skills Workbook — Full Chapter Overview

The Dialectical Behavior Therapy Skills Workbook Summary & Overview

Who Should Listen to The Dialectical Behavior Therapy Skills Workbook?

About the Author: Matthew McKay, Jeffrey C. Wood & Jeffrey Brantley

Books Similar to The Dialectical Behavior Therapy Skills Workbook